1223

So… there will be Alpha days (A) and Bravo days (B). Each will be comprised of various exercises. You will select these exercises for each day so that there is not a redundancy in the workouts. After selected this workout will be stricken from the list for the rest of the week. This way you do not have to repeat a difficult one, or a dull one, twice a week. There are also warm-ups, warm-ups are mandatory and all warm-ups will have stretching (which will be done at your discretion). The workouts are as follows…Warm-ups-
1. 30 minutes Treadmill walk at highest elevation possible for you2. 2 mile walk/jog outside3. 300 calorie burn on treadmill
A-
1. Pushup/sit-up ladder (1-15 and back down)2. Kettle bell high pull (3 rounds- 1 minute each), then kettle bell press (3rounds- 1 minute each)3. Kettle bell lateral raises both front and side (6 rounds- 30seconds each)4. Planks (I know, [email protected]#ing planks) (3rounds-1 minute each), then leaning rest to plank (3 rounds- 1minute each), finally leaning rest (1 round-max effort [then 20 pushups]).5. Flutter kicks (5 rounds- 1:30minute each), then legs up crunches (4 rounds- 25 reps each round), finally hip-ups (3 rounds- 20 reps each)
B-
1. Goblet squats (250 reps spread out into no more than 15 rounds)2. Lunges (4 rounds- 15 reps alternating legs), then side lunges (4 rounds- 15 reps alternating sides)3. Kettle bell swings (6 rounds- 45 seconds each), then Overhead squats (4 rounds- 10 reps each arm)4. Air squats (100 reps), then sit-up’s (8 rounds- 45 seconds each), finally knee to elbows [from leaning rest](3 rounds- 30 seconds each)
RULES
The workout schedule will be A—B—A—B… etc.After you complete an A or B workout that workout will be stricken until all other workouts from that section are eliminated. Warm-ups will go in a 1—2—3 pattern always.You may rest between each set and each exercise, rest should not exceed 2 minutes. Water breaks are to be taken…