Active recovery day… 2 mile run 3 minutes of sit ups, straight 40 push ups straight stretch 1 set 40 shoulder presses with 10# dumbbells 1 set 40 tricep extensions 10 minutes stretching A.M. 3 MILE WALK P.M. 3 MILE...
5 minutes stretch 1/2 mile run 3 sets 15 reps standing calve raises (super light more for stretch) 4 sets 20 machine front raises superset with 15 side laterals with 10# plate 3 rounds of the following 1 minute thrusters with 20# ez bar 1 minute straight leg deadliest...
10 minutes stretching 5 rounds of the following 30 dumbbell swings with 15# 30 assisted pull ups 30 air squats 3 sets of single straight leg dead lifts with 10# dumbbell super set with side leg extensions for abductors 100 push ups 150 floor crunches 100 2 count...
Semi- Active Recovery 1/2 mile run 40 push ups 40 side lateral raises with 8# dumbells 1/4 mile run 200 crunches 1 mile run 10 minute fast walk on incline 50 push-ups without a break 10 minutes...
50 minutes lighter intensity cardio: (that’s the longest I have done on the treadmill in some time but change is good right… go with your heart!) mini circuit, focusing on form and squeezing: all 3 sets of 20 reps tricep bench dips (body weight) tricep...
