Friday, October 17, 2014

Week Four - "On the Road" Fitness Program

Okay, since my personal training session with Felix last week, I've been on the road again...and that's why this program was created - right!  Felix checks up on my eating and exercise progress, and texts me three times a week.  He is my second mother - my health mama!

Felix has decided to step up my exercise routine and I am sharing it with you.  Personally, I will start this new routine next week, because I hate burpees!  I hate burpees!

But realize I still meet with Felix, to check on my progress, my form, and to reinstate my commitment levels!

We are currently working on Felix's website and Facebook page.  If you are interested in speaking him, please email me at naczon@gmail.com.

This email is from Felix to me, with the new exercises:

Nat 2.0
Now that we have gone over technique, form and do's and don't's, we going to step it up a little bit. *;) winking
Remember, focus on the cues we talked about. Always focus on form over volume. Make sure you warm-up, get your heart rate going and do some dynamic stretches.

Day 1:
3 rounds of:
  • 3 burpees
  • 6 push ups
  • 9 RDLs (each leg) – with or without kettle bell (KB)
  • 12 squats
  • 15 sit ups
Day 2:
5 rounds of:
  • 10 squats
  • 10 kettle bell swings
  • 10 kettle bell sumo dead lift high pull
Day 3:
Rest Day – Your Favorite!

Day 4:
3 rounds of 21-15-9:
  • lunges
  • KB swings
  • mountain climbers
Day 5:
Perform:
  • 50 RDLs (this can be 25 or 50 each leg... your choice)
  • 50 squats
  • 50 jumping jacks
This might seem like a lot but you can break up the reps as you like: 5 rounds of 10 reps (just like Day 2), 10 rounds of 5 reps... however you like, just total 50 reps each.

Day 6:
Rest Day – Your Favorite!

Day 7:
3 rounds of:
  • 10 push ups
  • 15 squats
  • 20 lunges (this can be 10 or 20 each leg... your choice)
  • 25 KB swings
Day 8:
Perform:
  • 3 burpees
  • 10 squats
  • 3 burpees
  • 10 sit ups
  • 3 burpees
  • 10 lunges
  • 3 burpees
  • 10 KB sumo dead lift high pull
Day 9:
Rest Day – Your Favorite!

Day 10:


Repeat from Day 1


But remember to have fun!

Enjoy!

No comments:

Post a Comment