Ok now everything is all caught up and hopefully I will be able to find the extra time in the day to keep posting!
Today is a Recovery Day...Kind of..
Warm Up- 3 min
Breath exercises by inhaling and lifting arms above head exhaling while bringing arms down. Repeat twice.
Spread legs more than shoulder width apart, hold arms over head and bend over into yoga table top move. Contract back twice.
Drop hands to floor and roll back up slowly.
Repeat 2 times.
Do the same moves a third time but lunge to the right side while still bent over. Contract twice.
Come to center and roll up breath exercise twice and then do the same with left side.
Rest 25 sec.
Breath exercise twice then go into Plank Work- 1 min
Push up position, hop legs in and roll up.
repeat. 2nd time hop in then out then in again. (hop in twice)
repeat again and hop 4 times.
Rest- 10 sec
Plank Pulse- 2min
inhale and exhale then go into Plank Position again. This time lift left leg and pulse up 8 times. Roll up then do it again with right foot.
Repeat doing 16 reps
Downward Dog (with wide spread legs)- 45 sec
Hamstring Stretch- 1 min 15 sec
Move to left side and hold ankle. Pull towards chest. after 30 sec switch to right side. After another 30 sec go back to center hold and then roll up.
Rest- 45 sec
Squats- 1 min 20 sec
Squat slowly 16 times
Squat hold and pulse- 1 min 10 sec
hold a deep squat, squeeze inner thighs together w.o moving feet then pulse up and down keeping your tummy tight 16 times. Then hold after 16 reps for 5 sec.
Rest- 35 sec
Lunges-45 sec
Hands over your head go into a lunge to the left. Hip over knee and left knee over left ankle. Pulse up and down 16 times.
Rest- 10 sec
Squats- 20 sec 16 reps
Squat hole and pulse- 30 sec
Pulse then hold with 15 sec left. When done roll back up.
Rest-10 sec
Lunges-45 sec
Same as lunges before but do right side.
Lunge hold- 30 sec
With 20 sec left do 16 pulses.
Plie Yoga Stretch- 2 mins
Turn feet out in squat position. Hold arms out to each side of you, bend over and touch right palm to floor next to right foot. Left arm should be straight in the air. Shoulder should be to knee. After 1 min switch sides.
Come up and lift arms above head.
Rest- 1 min
Quad Strengtheners- 1 min
Go down on all 4's (hands and knees) Lift knees up so you are on toes and hands. Lift right straight back keeping left knee up. Lift leg up 16 times.
Put knees down and do Childs Pose (on shins and reach forward with hands head down)
Repeat with left leg in air.
Make sure shoulders elbows and wrists are lined up.
Rest- 30 sec
Oblique Work- 30 sec
Same position as quad strengtheners but instead of lifting leg straight up behind you, lift knee to your shoulder. (Bring leg up on your side.) 16 reps
Go to childs pose then switch sides for another 30 sec.
Downward Dog- 20 sec
then Walk to feet with hands and stretch.
Hip Flexor Stretch- 2 mins 30 sec
Flatten back foot so front heel lines up with back arch. One hand on the ground by front foot other hand in the air. Hold.
Bring Feet together and Switch sides. Bring feet back together, stretch then roll up.
Table top balance pose- 2 mins
Step forward hands in the air. Bend over so your at a 90 degree angle. Lift back foot up and balance. Keep tummy tight
After a min switch sides.
Put feet down and roll up
Knee to Chest- 1 min 30 sec
Bring left knee to chest and hold with both hands (45 sec)
Bring right knee to chest and hold with both hands (45 sec)
Knee to Oblique- 1 min
Hold right knee with right hand lift to your side and hold for 30 sec. Hold left arm out for balance.
Hold left knee with left hand lift to your side and hold for 30 sec. Hold roght arm out for balance.
Hamstring stretch- 15 sec
Walk feet open and go to Hip Openers- 30 sec
squat position with elbows at knees..pushing knees out. Sit back into the squat for the last 5 sec.
Hands to Knees and contract back 4 times
Drop hands to the floor for hamstring stretch. Grab each elbow w. opposite hand and swing right to left while still bent over. Relax the neck and body. Roll up while still holding elbows.
Then inhale while moving arms up and down when exhale.
Bring feet together, then inhale bringing arms up and exhale bringing arms down.
Food-
Breakfast- Fiber One Cereal
Lunch- Peanut butter and banana sandwich
midmeal- fruit
dinner-Chicken and veggies
For those of you Not doing Insanity..
Go for a short slow bike ride. Try and just loosen your muscles up and don't forget to stretch when you are done!
Good luck and God Bless!!
mommy on a mission
my goal is to inspire and to motivate.
Saturday, April 2, 2011
Day 23 Work Out
First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
Squatting on the down motion of a jumping jack
Log Jumps-30 sec
Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
Jump straight up and reach as high as you can.
Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.
The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.
This interval is 2 mins.
Power Jumps- 30 sec
Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec
You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.
After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
Repeat again but with opposite leg up.
Rest- 30 sec
Tricep Ball Push Ups- 30 sec
Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec
Another 2 minute Interval
Hurdle Jumps- 30 sec
Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec
Repeat this interval 3 times. After the last time rest for 15 seconds.
Last Interval-
8 squats/8 push ups- 1 min
do 8 squats in place then do 8 push ups and repeat for whole minute.
Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
Squatting on the down motion of a jumping jack
Log Jumps-30 sec
Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
Jump straight up and reach as high as you can.
Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.
The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.
This interval is 2 mins.
Power Jumps- 30 sec
Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec
You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.
After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
Repeat again but with opposite leg up.
Rest- 30 sec
Tricep Ball Push Ups- 30 sec
Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec
Another 2 minute Interval
Hurdle Jumps- 30 sec
Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec
Repeat this interval 3 times. After the last time rest for 15 seconds.
Last Interval-
8 squats/8 push ups- 1 min
do 8 squats in place then do 8 push ups and repeat for whole minute.
Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!
Day 22 Work Out
Warm Up-3 min 34 sec
Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec
Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.
Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
Breathing techniques, yoga and leg stretches.
After all of that..I went into the cardio abs which was as followed..
Jog- 30 sec
High Knees w. Arms up- 30 sec
High Knees Twist- 30 sec
Twist torso while doing high knees
Jump Rope- 30 sec
Tuck Jumps- 30 sec
Jump up while bringing knees up and crunch forward simultaneously. Land in a squat and repeat.
Water Break- 30 sec
Wide Tuck Jumps- 30 sec
Same as tuck jumps but spread legs further apart. Bring elbows to knees.
C Sit Position- 30 sec
Sit on ground knees bent. Hold hands behind your knees then lean back with back curved so your body looks like C (but on the ground.) After you are in position put hands on ground in front of your hips not behind you.
Twists- 30 sec
In same C position hold hands together with elbows out. Twist from side to side bringing hands to each hip.
Twist w. Knee- 30 sec
Lift knee to chest as twisting. hands should touch opposite knee.
A Frame Ab Twist- 30 sec
Straighten arms but still holding hands. Hands go up and down while twisting.
A Frame w. Knee- 30 sec
Lift knee while doing A twist. Bring knee in between arms when knees come up and arms go down (during the twist)
Hold Center- 30 sec
Go to starting C position and hold. Hold hands in front of you.
Rest- 30 sec
Single Leg raises- 30 sec
Still sitting, have one knee bent and the other straight. Bring straight leg in to chest then back out, Then lift leg up and bring it back down and repeat. Keep hands on floor in front of hips not behind you.
Switch Sides of Single Leg Raises- 30 sec
Rest- 30 sec
Both Legs- 1 min
Bring both legs in then out then up then down. Still keep hands in front of hips, and keep your legs together.
High Plank Position-1 min
Hold up position of a push up.
High Planks Alt. Knee- 30 sec
Bring left knee to side while in plank position and then bring it back and do the right side. Make sure you do this round slow and keep it concentrated on the muscles.
High Planks Alt Knee Fast- 30 sec
Do same as the high plank alt knee, but do it faster.
Low Plank- 30 sec
elbows and toes.
Low Plank Alt Knee- 30 sec
elbows and toes while bringing knees to sides (slowly)
Hold Child's Pose (yoga stretch) for 45 sec
Pulse Tucks High and Low- 1 min
Get in low plank position and pulse hips in 8 times (almost like a slight hump? haha) then go into High Plank and pulse 8 times. Repeat.
Stretch for another 2 mins and 11 sec. Yoga stretches, (child's pose, downward dog, etc.) stretch your legs and your obliques, and do breathing techniques.
Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec
Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.
Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
Breathing techniques, yoga and leg stretches.
After all of that..I went into the cardio abs which was as followed..
Jog- 30 sec
High Knees w. Arms up- 30 sec
High Knees Twist- 30 sec
Twist torso while doing high knees
Jump Rope- 30 sec
Tuck Jumps- 30 sec
Jump up while bringing knees up and crunch forward simultaneously. Land in a squat and repeat.
Water Break- 30 sec
Wide Tuck Jumps- 30 sec
Same as tuck jumps but spread legs further apart. Bring elbows to knees.
C Sit Position- 30 sec
Sit on ground knees bent. Hold hands behind your knees then lean back with back curved so your body looks like C (but on the ground.) After you are in position put hands on ground in front of your hips not behind you.
Twists- 30 sec
In same C position hold hands together with elbows out. Twist from side to side bringing hands to each hip.
Twist w. Knee- 30 sec
Lift knee to chest as twisting. hands should touch opposite knee.
A Frame Ab Twist- 30 sec
Straighten arms but still holding hands. Hands go up and down while twisting.
A Frame w. Knee- 30 sec
Lift knee while doing A twist. Bring knee in between arms when knees come up and arms go down (during the twist)
Hold Center- 30 sec
Go to starting C position and hold. Hold hands in front of you.
Rest- 30 sec
Single Leg raises- 30 sec
Still sitting, have one knee bent and the other straight. Bring straight leg in to chest then back out, Then lift leg up and bring it back down and repeat. Keep hands on floor in front of hips not behind you.
Switch Sides of Single Leg Raises- 30 sec
Rest- 30 sec
Both Legs- 1 min
Bring both legs in then out then up then down. Still keep hands in front of hips, and keep your legs together.
High Plank Position-1 min
Hold up position of a push up.
High Planks Alt. Knee- 30 sec
Bring left knee to side while in plank position and then bring it back and do the right side. Make sure you do this round slow and keep it concentrated on the muscles.
High Planks Alt Knee Fast- 30 sec
Do same as the high plank alt knee, but do it faster.
Low Plank- 30 sec
elbows and toes.
Low Plank Alt Knee- 30 sec
elbows and toes while bringing knees to sides (slowly)
Hold Child's Pose (yoga stretch) for 45 sec
Pulse Tucks High and Low- 1 min
Get in low plank position and pulse hips in 8 times (almost like a slight hump? haha) then go into High Plank and pulse 8 times. Repeat.
Stretch for another 2 mins and 11 sec. Yoga stretches, (child's pose, downward dog, etc.) stretch your legs and your obliques, and do breathing techniques.
Day 21 Day off
Day 21! Time to kick back and relax those muscles!! (And your mind!) It is so nice to give yourself a break! But don't lose motivation on your day off! Know your muscles are still working internally and tomorrow it is back to business! :-D And treat yourself to a Small bowl of ice cream or a chocolate bar today!
God Bless and Relax!
God Bless and Relax!
Day 20 Work Out
Day 20 :-D only 40 to go!!
First Insanity has me starting with a 3 1/2 minute warm up that you repeat 3 times, so really it is a 10 1/2 minute warm up.
Jog in place- 30 sec
Jumping Jacks-30 sec
Heisman-30 sec
jumping from side to side one foot at a time.
1 2 3's-30 sec
step with outside foot first to the side then follow with inside foot and then step again with out side foot. On third step lift inside leg then do the same starting with opposite foot.
Butt kicks-30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
Kick feet out slightly alternating and cross arms in front of you simultaneously.
Repeat in that order 3 times to finish warm up.
Rest-30 sec
for 7 minutes you are going to stretch doing different breathing techniques and different lengthening techniques. Yoga stretches are perfect for this section. Make sure you stretch your hamstrings your inner thighs. Breathing and keeping your stomach tight are key!
Rest- 30 sec
the next interval is 2 mins long
Suicide drills- 30 sec
Step to the right side and touch the ground then step to the left side touch the ground and repeat.
Power Squats-30 sec
Squat while punching (with both arms at same time) in front of you. When you come up from the squat bring arms back to your side.
Mountain Climbers- 30 sec
High Knees while reaching for the sky one arm at a time but alternating arms. Also use same legs and arms..So if you reach with right arm high knee with right knee.
Ski Down- 30 sec
Jump with both feet from one side to the next while moving your arms from in front of you to behind you (like you are skiing down a mountain) Make sure when you jump from side to side your feet stay facing forward, do not jump on an angle.
Rest- 30 sec
Repeat work out moves directly above but at diff times. This round is 3 1/2 mins instead of 2
Suicide Drills- 1 min 5 sec
Power Squats- 1 min
Mountain Climber- 1 min
Ski Down- 1 min 5 sec
Rest- 30 sec
Repeat again at 30 sec intervals.
Suicide Drills- 30 sec
Power Squats- 30 sec
Mountain Climber- 30 sec
Ski Down- 30 sec
Don't Rest. 1 1/2 mins left
Switch feet-30 sec
step one foot forward other foot backward and alternate keeping toes and heels on floor.
Football Wide Sprints- 25 sec
You are going to slightly squat and jogging very fast in place with legs about shoulder length apart. Change sides by turning right then left then left again then back forward. Go side to side as well
Sprint In Place- 10 sec
Football Wide Sprints- 20 sec
Jog in place 5 sec
Rest-30 sec
2 1/2 minutes for the next section.
Basketball-30 sec
Imitate shooting a 3 point shot
Level 1 Drill- 1 min
4 push ups, then stay in push up position but run with your feet 8 times. Then jump up and go back down to push up position and repeat.
Ski Abs- 30 sec
In Push up position bring both feet toward your chest but off to the left side and then back to push up position and then up to right side. repeat
In and Out Abs- 30 sec
In push up position bring both feet toward chest and then back out to starting position. repeat.
Rest- 30 sec.
Repeat above with diff time intervals. This one will be 3 mins
Basketball-40 sec
Level 1 Drill- 1 min 10 sec
Ski Abs- 35 sec
In and Out Abs- 35 sec
Rest- 30 sec
Repeat again. This time it will be 4 mins 35 sec.
Basketball-30 sec
Level 1 Drills- 1 min
Ski Abs- 30 sec
In and Out- 30 sec
Jabs (punches)-35 sec
Cross Jacks- 30 sec
Cross feet back and forth while lifting one arm over head. When Right foot is in front of left foot lift right arm, when left foot is in front of right foot lift left arm.
Uppercuts (punches)- 30 sec
Attack- 30 sec
Squat down and punch in front of you alternating arms.
Rest 30 sec
Stretch for 3 1/2 mins doing Yoga stretches.
Then shower because you are going to need it!!
Eating for the day-
Breakfast- Fiber One cereal
Lunch- Burger w.o a bun Fiber One bar and some grapes
Mid day snack- an orange
Dinner-Not sure yet. haha Probably chicken..
for those of you who want to do a different work out program and not the Insanity one:
Try running for 25 mins today and when you come back in Do an assortment of chest work outs for about 15 mins or until you can't do any more..Push ups, air punches etc.
or like I suggested earlier get a work out dvd to follow.
First Insanity has me starting with a 3 1/2 minute warm up that you repeat 3 times, so really it is a 10 1/2 minute warm up.
Jog in place- 30 sec
Jumping Jacks-30 sec
Heisman-30 sec
jumping from side to side one foot at a time.
1 2 3's-30 sec
step with outside foot first to the side then follow with inside foot and then step again with out side foot. On third step lift inside leg then do the same starting with opposite foot.
Butt kicks-30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
Kick feet out slightly alternating and cross arms in front of you simultaneously.
Repeat in that order 3 times to finish warm up.
Rest-30 sec
for 7 minutes you are going to stretch doing different breathing techniques and different lengthening techniques. Yoga stretches are perfect for this section. Make sure you stretch your hamstrings your inner thighs. Breathing and keeping your stomach tight are key!
Rest- 30 sec
the next interval is 2 mins long
Suicide drills- 30 sec
Step to the right side and touch the ground then step to the left side touch the ground and repeat.
Power Squats-30 sec
Squat while punching (with both arms at same time) in front of you. When you come up from the squat bring arms back to your side.
Mountain Climbers- 30 sec
High Knees while reaching for the sky one arm at a time but alternating arms. Also use same legs and arms..So if you reach with right arm high knee with right knee.
Ski Down- 30 sec
Jump with both feet from one side to the next while moving your arms from in front of you to behind you (like you are skiing down a mountain) Make sure when you jump from side to side your feet stay facing forward, do not jump on an angle.
Rest- 30 sec
Repeat work out moves directly above but at diff times. This round is 3 1/2 mins instead of 2
Suicide Drills- 1 min 5 sec
Power Squats- 1 min
Mountain Climber- 1 min
Ski Down- 1 min 5 sec
Rest- 30 sec
Repeat again at 30 sec intervals.
Suicide Drills- 30 sec
Power Squats- 30 sec
Mountain Climber- 30 sec
Ski Down- 30 sec
Don't Rest. 1 1/2 mins left
Switch feet-30 sec
step one foot forward other foot backward and alternate keeping toes and heels on floor.
Football Wide Sprints- 25 sec
You are going to slightly squat and jogging very fast in place with legs about shoulder length apart. Change sides by turning right then left then left again then back forward. Go side to side as well
Sprint In Place- 10 sec
Football Wide Sprints- 20 sec
Jog in place 5 sec
Rest-30 sec
2 1/2 minutes for the next section.
Basketball-30 sec
Imitate shooting a 3 point shot
Level 1 Drill- 1 min
4 push ups, then stay in push up position but run with your feet 8 times. Then jump up and go back down to push up position and repeat.
Ski Abs- 30 sec
In Push up position bring both feet toward your chest but off to the left side and then back to push up position and then up to right side. repeat
In and Out Abs- 30 sec
In push up position bring both feet toward chest and then back out to starting position. repeat.
Rest- 30 sec.
Repeat above with diff time intervals. This one will be 3 mins
Basketball-40 sec
Level 1 Drill- 1 min 10 sec
Ski Abs- 35 sec
In and Out Abs- 35 sec
Rest- 30 sec
Repeat again. This time it will be 4 mins 35 sec.
Basketball-30 sec
Level 1 Drills- 1 min
Ski Abs- 30 sec
In and Out- 30 sec
Jabs (punches)-35 sec
Cross Jacks- 30 sec
Cross feet back and forth while lifting one arm over head. When Right foot is in front of left foot lift right arm, when left foot is in front of right foot lift left arm.
Uppercuts (punches)- 30 sec
Attack- 30 sec
Squat down and punch in front of you alternating arms.
Rest 30 sec
Stretch for 3 1/2 mins doing Yoga stretches.
Then shower because you are going to need it!!
Eating for the day-
Breakfast- Fiber One cereal
Lunch- Burger w.o a bun Fiber One bar and some grapes
Mid day snack- an orange
Dinner-Not sure yet. haha Probably chicken..
for those of you who want to do a different work out program and not the Insanity one:
Try running for 25 mins today and when you come back in Do an assortment of chest work outs for about 15 mins or until you can't do any more..Push ups, air punches etc.
or like I suggested earlier get a work out dvd to follow.
Day 19 Work Out
Hey everyone! Sorry for the delay on the work outs..I haven't had much time to get online with the weather getting nicer but I have been doing my work outs! I hope you have been as well!
First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
Squatting on the down motion of a jumping jack
Log Jumps-30 sec
Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
Jump straight up and reach as high as you can.
Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.
The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.
This interval is 2 mins.
Power Jumps- 30 sec
Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec
You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.
After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
Repeat again but with opposite leg up.
Rest- 30 sec
Tricep Ball Push Ups- 30 sec
Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec
Another 2 minute Interval
Hurdle Jumps- 30 sec
Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec
Repeat this interval 3 times. After the last time rest for 15 seconds.
Last Interval-
8 squats/8 push ups- 1 min
do 8 squats in place then do 8 push ups and repeat for whole minute.
Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!
First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
Squatting on the down motion of a jumping jack
Log Jumps-30 sec
Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
Jump straight up and reach as high as you can.
Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.
The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.
This interval is 2 mins.
Power Jumps- 30 sec
Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec
You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.
After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
Repeat again but with opposite leg up.
Rest- 30 sec
Tricep Ball Push Ups- 30 sec
Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec
Another 2 minute Interval
Hurdle Jumps- 30 sec
Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec
Repeat this interval 3 times. After the last time rest for 15 seconds.
Last Interval-
8 squats/8 push ups- 1 min
do 8 squats in place then do 8 push ups and repeat for whole minute.
Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!
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