Mind Over Matter
Your mind is stronger than your body. When you think you're exhausted, that should be the moment that you pull together all your strength, dig deep, and KEEP GOING!
Warm up: bike hard for 5-10 miles, find a good hill and crank to the top
HIIT ( my favorite) 60sec exercises with 20 second rest
Round 1 and 3 (round 2 is abs below):
Side lunge with knee tuck
Walking push ups
Prison squat w/ front kick
Forward and backward lunge
Elevated single knee raise
Lateral and reverse lunge
Half push up w/side knee tuck
Hip raise w/ heel drag
Cross under (on all 4's touch knee to opposite elbow)
Side plank while doing leg raises (both sides)
Round 2:
Plank
Side crunch (left)
Side crunch (right)
Knee ups
Russian Twist
Back Scratchers
V-ups
Crunches
Bicycle kick
Leg raise
Plank
Round 3:
Repeat round 1
You're not done yet... Run/Jog 5 miles :)
Cool down with LOOOTS of stretching!
Don't forget to drink plenty of water and get enough protein in your diet to support your recovery and muscle gains.
0 comments:
Post a Comment