After waking up before 6 am for a little over a week, I realized that it was counterproductive to my energy and sleep levels. By noon, I would feel groggy and sleepy, and would ineffectively rely on 5-6 hours of sleep to jumpstart my day. So, after deciding to work out all the stress, overstimulation, and mental exhaustion of the day, I finally got my first full 8 hours of weekday rest since starting my internship. If you'd like to know the workout, continue reading but be warned, it is not for the weak!
"Please note: All workouts are performed at your own risk. Consult with a medical professional before beginning any exercise program. We are not responsible for any injuries or health issues resulting from your participation."
1. Stretch [ 5 - 10 minutes ]: Focus on dynamic stretches, hip openers, and leg extensions! This is a cardio / core focused workout so keep that in mind.
2. Warmup Core [ 8 - 12 minutes ]: This was not shown in the workout routine but it is just as vital!!
Plank (1 min)
Russian Twist (25 e side)
In and Out crunches (15)
Leg Lifts (20)
Flutter Kicks (15 e side)
Hip Twist (18 e side )
Side Plank w Hip Lifts (20 e side)
Crunches (22)
Toe Touches (30)
3. Cardio [ 30 minutes minimum ]: Here you have the choice to do any cardio you want at your own pace. To really challenge yourself, try not to use any handles! Just focus on getting that heart rate up
4. Legs (SUPERSET): A superset is basically doing two exercises back to back with little to no rest in between. The weights used should be a comfortable amount but also provide a challenge the closer you get to finishing the set.
Sumo Squat: 2 sets of AMAP (As Many As Possible) 1 set of 25
RDL: 2 sets of AMAP (As Many As Possible) 1 set of 25
5. Assisted Pull-ups: If you do not have access to this machine, replace with pushups. Weight should be a comfortable amount but also provide a challenge the closer you get to finishing the set. Do 1 set of 12.
6. Standing Core: Let's tighten it up once more with some standing core!! Weight should be a comfortable amount but also provide a challenge the closer you get to finishing the set.
Standing Marches: 3 sets of 18
Around the Worlds: 3 sets of 7 each arm
7. Stretch!!
And just like that, you've finished the workout!! Be sure to save this workout or leave a comment under one of my videos to let me know how it works for you!! Until the next blog,
Harper Jack✰