Workout Wednesday: Week 4

Workout Wednesday: Week 4

Things you are going to need: Running shoes Workout clothes (Gym Shorts and T-shirt or sports shirt) Extras you could use: Running Tracke

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Things you are going to need:

  • Running shoes
  • Workout clothes (Gym Shorts and T-shirt or sports shirt)

Extras you could use:

  • Running Tracker app (Runtastic and Nike Running are both good)
  • Phone or iPod with workout music

 

Remember to stretch out before doing activity, focus on arms and legs. Once you start doing workouts you will want to do more every week.

 

Workout Week 4:

  • Beginner
    • Start with a 1 mile run
    • 16 push ups (No time limit)
    • 28 sit ups/crunches (No time limit)
    • 35 second plank
    • 12 push ups (No time limit)
    • 20 sit ups/crunches (No time limit)    Do 2 reps of workouts 2-5
  • Intermediate
    • Start with a 1.25 mile run
    • 26 push ups (No time limit)
    • 35 sit ups/crunches (No time limit)
    • 45 second plank
    • 23 push ups (No time limit)
    • 35 sit ups/crunches (No time limit) Do 2 reps of workouts 2-5
  • Advanced
    • Start with a 1.25 mile run
    • 32 push ups (No time limit)
    • 40 sit ups/crunches (No time limit)
    • 1 minute plank
    • 30 push ups (No time limit)
    • 38 sit ups/crunches (No time limit)     Do 2 reps workouts 2-5

 

Do these workouts several times a week, try to get around 3-5 days a week to see improvements. Feel free to change these workouts to fit you better or do more reps as necessary. Have fun and good luck!

 

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