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Week Two

October 10, 2010

Week Two

            Hey everyone! Hope you enjoyed your day of rest! Hope you had a great week and were able to follow this program. Keep up the hard work; I look forward to seeing everyone Tuesday.

Monday

            Today is calling for some scattered thunder storms so getting outside may be difficult. For those of you who do not have a gym membership try your best to get outside. Start your workout with the standard warm up. Today you will be alternating jogging and walking for 20 minutes. You will jog for 1 minute and walk 1.5 minutes. Really push yourself to run the whole minute at a faster pace. Cool down and then stretch.

Tuesday

            Today the weather is supposed to be primarily sunny! You will be with me! Today we are not traveling the distance that we did last Tuesday. We will be doing sprint intervals, walking, and jogging. If you are unable to make it I want you to have a watch or timer and hit the pavement. Start with our basic warm up. We will be doing fartlek training today. A fartlek is a normal jog with sprints thrown into it. Start with the basic brisk walk warm up for 10 minutes. If you feel you are unable to jog you will maintain the brisk walking pace. You will walk or jog slowly for about 2 minutes then sprint 30 seconds. Since we are beginners we will then stop and walk for 1 minute. Repeat this cycle 10 times. Cool down for 10 minutes and stretch.

Wednesday

            Today will be partly cloudy. We will be doing a lighter workout today. Start with a warm up. Then do at least 30 minutes of any activity of your choosing. I don’t care if you walk briskly; do the elliptical, ride your bike…etc. I want you to just be active. Get your heart rate up and enjoy your activity!

Thursday

Today is supposed to be Sunny. Warm up and then get outside! Today you will alternate running for 30 seconds and walking for 1.5 minutes for a total of 20 minutes. Make sure to push yourself hard in your 30 seconds of running. Cool down and do the exercises below! When you finish the below exercises make sure you stretch!!!

Body weight squat (Do three sets of 15)

 

 

 

 

 

 

Calf Press on Staircase (Do three sets of 25)

 

 

 

 

 

 

Plank (Hold the plank for 30 sec a total of 4 times)

 

 

 

Friday

Today will be sunny! Once again, we will be doing a lighter workout today. Start with a warm up. Then do at least 30 minutes of any activity of your choosing. I don’t care if you walk briskly; do the elliptical, ride your bike…etc. I want you to just be active. Get your heart rate up and enjoy your activity!

Saturday

Today will be partly cloudy. Warm up and then get outside! Today you will alternate running for 1 minute and walking for 1.5 minutes for a total of 30 minutes. Make sure to push yourself hard in your 30 seconds of running. Cool down and do the exercises below! When you finish the below exercises make sure you stretch!!!

Body weight squat (Do three sets of 15)

 

 

 

 

 

 

 

Calf Press on Staircase (Do three sets of 25)

 

 

 

 

 

Plank (Hold the plank for 30 sec a total of 4 times)

 

 

 

Sunday

Today will be rainy. This works out great because today is your day of rest! Enjoy your day off and thank you for working so hard all week! I am very impressed with you all!

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