Beach and pool party season has arrived so let’s tone up!
Locate your nearest track OR improvise!
Monday & Wednesday:
Warm up: 2 laps & stretch
Drills: (25meters): High Knees 2x, Lunges 2x, Backwards run 2x, fast stride 2x (50meters,), sprint 1x (100m)
Work out: 10 flights of stairs 4x (5x for the real challenge)
In between each set catch your breath, but do:
10 body weight squats, 25 push-ups, 50abs (any choice), 10 fire hydrants on each leg
Warm down: jog 2 laps & stretch
Tuesday & Thursday:
Warm-up: mile run mid intensity
Drills: (25meters): high Knees 2x, lunges 2x, Backwards run 2x, fast stride 2x (50meters,), sprint 1x (100m)
Workout: 4-6x 100m strides
In between each do: 10 body weight squats, 25 push-ups, 50 abs (any choice), 10 fire hydrants on each leg
Warm down: Jog a lap, run a lap for one mile
Friday & Saturday: Rest & turn up
Sunday: Find a yoga class and go on a 15minute run after.
Diet Challenge:
- Save your red meat eating days for cookouts etc.
- Buy a gallon of water each day and finish it within that same day.(add lemons or cucumbers).
- Before work each morning, grab a fresh fruit smoothie and devour it!
- Add a salad [even if it’s a side] to your lunch.
Good Luck!
-Aaron
