Custom fitness program notes for Thursday
Posted by johann | Filed under Exercise
It was almost a “skip” day, but I made up for it working out after work tonight, instead of this morning. Usually I do my workout at 5:30am so that it is done for the day, but it is also beneficial doing a early workout. Without getting into all the reasons for doing a morning workout here, I will leave that for another post, I can name at least the following reasons I like working out early.
1. It gives me more time after work to do other things, so no guilt trip or almost skipping like today.
2. More energy in the morning. I know people feel they are sleepy, but who’s in the mood to burn 700 calories after a long 8 hour day.
3. Keeps me in the right frame of mind all day to eat and drink healthy.
4. I get to work early. A bonus.
Thursday fitness program
Type: Circuit interval training
Duration: 15 min warm up, 5 min static stretching, 3 intervals of 3 circuits 10 min each and 5 min static stretching cool down.
Fitness Goal: Toning, cardio and fitness
Training program method and philosophy:
This is one of those workouts where you want to throw up at some point, swear at a lot of other points, but don’t have the energy to do either. In short, it is awesome.
At no point do you skip anything. You slow down, but there is no skipping.
The type of routine include a lot of leg lifting as in running with the knees above the hips, doing front kicks at a fast pace non-stop, running while in a push up or plank position with the knees straight back and sideways working the obliques.
Additional a range of boxing and pure power jumping techniques are included focusing on the core at all times. I can not stress enough how important it is and how well it works on the abdominals keeping the core tight while doing hook, jab and other punches or knee strikes.
Finally for some extra kick your butt include twists into some of the normal exercises, like my nemesis I do towards the end – Side Suicides.
Tip: When doing any standing exercise, make sure the core is as tight as possible at all times making sure to use breathing to help tense and relax the core abdominal muscles.
Exercise focus areas:
1. Legs including the hamstrings, gluteus maximus, quadriceps and calves.
2. Abdominals with a focus on a core workout including the Hip Flexors. There are no crunches involved here.
Frequency: Once a week
Rotation / Cycle: Every 4 weeks
Intellectual Athletic ex-pat South African American Vegetarian Techie who loves his wife, parents and all creatures regardless of their current state of delusion.