Give yourself a pat on the back this morning for actually getting up and doing something to improve your overall self - no matter what your reason is for working out each day - kudos to you for doing it.
I hope you had a good and challenging lift the past two days - did you go up in your weight on anything? If you didn't - make a note to try it next week. Remember - you have to OVERLOAD your muscles if you want them to change - so staying with a weight that is comfortable won't do anything - I am always saying challenge yourself - this includes choosing your weights for your strength training days.
Push through today's workout knowing that this is the last workout of the week - you should put everything you have left into it. Then you can go into your weekend and relax and enjoy the warm weather and all it brings!
Take a few minutes to warm up in any way you choose.
Circuit #1 - go thru 3x
25 Jump Squats
10 Pushups
50 Jump Lunges
10 V-Ups
Circuit #2 - go thru 3x
15 Box Jumps
10 Elevated Pushups
50 Side Jump Lunges/Skaters
10 Side V-Ups each side
Circuit#3 - go thru 3x
50 Mountain Climbers
10 Firefly Pushups
25 1/2 Burpee Jumps - in pushup position, jump both feet in towards chest and back out again
10 Weighted Straight Leg Sit-Ups - lying flat on the ground, arms extended overhead holding a 3-10lb weight - roll up bringing the weight with you, to a full sit up, then slowly roll back down to starting position
Circuit #4 - go thru 1x - pump thru this as fast as possible since the rep counts are small
20 Jump Squats
5 Pushups
20 Jump Lunges
5 V-Ups
10 Box Jumps
5 Elevated Pushups
25 Skaters
5 Side V-Ups each side
25 Mountain Climbers
5 Firefly Pushups
15 1/2 Burpee Jumps
5 Weighted Straight Leg Sit-Ups
great job. enjoy your weekend.
TRAIN WITH INTENTION!
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