1/12/11 – Wednesday – 4 by 3
Potential PT #1 – 4 by 3
Steps (1 thru 4) x 3:
1.Run .5 miles
2.Pull Ups 6 x 3
3.Chin Ups 6 x 3
4.Dips 10 x 3
After finishing first phase of PT (completing each step 3 times):
Flutter Kicks 40 x 2
Leg Levers 30 x 2
Sit Ups 25 x 2
L/R Sit Ups 25 x 2 (both sides)
Plank w/ Arm Lift 25 x 2 (both sides)
Mountain Climbers 25 x 2
Bicycles 40 x 2 (count: 1, 1, 2, 2, 3, 3, etc.)
-K
Potential PT #2
4 Rounds with as little rest as possible between sets and rounds of:
Standing Dumbbell Military Press – 8-12 reps
15 Body Weight Squats
10 Pullups (Switch grips each round to mix it up)
10 (each leg) alternating Lunges
Abs and Core: See K’s routine above
Stretch
- Ben
Tags: Benjamin Clutter, cardio, cardiovascular, distance, endurance, Exercise, fat, Fitness, fitness blog, health, health blog, lift, lose weight, midwest, midwestfit, midwestfit.com, running, running blog, swimming, warmup, weight loss
