Cardio (Ca)
1# Jump rope
2# Rebounder- High knees, Jumping Jacks, Thud Jumps
3# HIIT ; High Intensity Interval Training
4# Treadmill
5# 4 count Burpees
Cardio aim- Mininum of 30minutes a day.
HIIT will be at 3 to 5 times a week.
Core (C0)
1# Planks (2minutes minimum)
2# Bicycle Crunches (60 reps)
3# Reverse Crunches (30 reps)
4# Normal Crunches (50 reps)
5# Side Crunches (25 reps per side)
6# Hip extensions (30 reps)
7# Body Bridge ( 5 downs)
Resistance training/ weights (R)
1# Squats with two 5kg/11lbs dumb bell (30 reps)
2# Lunges with two 5kg/11lbs dumb bell (30 reps LR)
3# Lateral raises with two 3kg/6.6lbs dumb bell (30reps)
4# Throw punches with 3kg/6.6lbs dumb bell per hand (40 reps LR)
5# Bench press 5kg/11lbs dumb bell (30 reps)
6# Dead lifts 5kg/11lbs dumb bell ( 30 reps)
7# Tricep dips (30 reps)
8# Leg dips ( 40 reps LR)
These are my lists of workouts I've created for myself. Do not misunderstand, it's not EVERYDAY, that I will do EVERYTHING. But I will plan it accordingly for throughout the 28days. For example: Day 1- Ca2, Ca5, Co1, Co2, Co4, Co5, Co6, R1, R4, R6, R7, R8.
I would be doing about 10 choices a day. And with at least one Ca(cardio) chosen.
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