Meditate:
Read the Workout Plan,
set a 10 minute timer, then sit in a silent place with only natural light, and
imagine/Visualize yourself doing each repetition of each exercise with
perfect form. Take one complete breath in-and-out for each rep that you
visualize. Try to keep this up until you've finished the workout in your
imagination or until the timer hits 10 minutes.
(if you have a yoga
matt, please do not put your shoes or dirty feet on your matt. Keep it clean!)
Cardio for Sprinting:
Do 10 squats, 10
jumping jacks, 10 arm vee-ups, and 10 shoulder presses. Do that 4 times, with
perfect form, in under 5 minutes (ideally under 4). If you do this 3 times a
day, with a 2.5 hour break in between, it's work 45 minutes of HIIT. I challenge
you to do it 3 times in the same day, but if not, do it just once with this
workout.
20 squat jumps
10 burpees
Strength Exercise:
Caterpillars:
Do 5 caterpillars
forward and 5 backwards (without turning) across a 15 meter space.
Then do 5 caterpillars
forward and run back.
Then do 5 caterpillars
backward, and run forward.
Then do 3 duck walks,
squatting down with your hands behind your head. Do that in the same space as
the caterpillars, forward and back. Make sure you face forward the whole time
(so turn when you get to your endline, without standing up, and walk back;
stand up when you get back to your startline.
Do 1 minute plank, 30
seconds side plank each side, then back to normal plank for 30 seconds.
Then, without resting
or lowering yourself down, do plank with your left leg in the air for 30
seconds, then with your right leg in the air. Then, do 15 seconds with your
right arm in the air, then 15 seconds with your left arm in the air.
Without resting, do 15
seconds with your left arm and right leg in the air, then 15 seconds with your
left arm and right leg. then go down to normal plank for another 15 seconds,
and without resting, do 5 good pushups (back straight), elbows in (hugging your
side) and aligned with your torso.
If you do all of that,
that's 4.25 minutes of plank, plus 5 pushups, without stopping! Great Job! If
you can't do that, keep practicing until you build up to it. This is all about
breathing and getting in touch with your body weight. It works your whole body,
especially your legs and your core. If you feel it alot in your arms, you're
leaning forward too much.
Distance Cardio
Lastly, do 30 laps
around the edge of your yard. Set up cones that are at least 10 meters apart.
Put a cone in each corner and run around the edge (do not cut corners).
All of this, including
the meditation, should take no more than an hour. Please write down and send to
coach Mike your results: how much did you get done, how long did it take you,
and which exercises were most difficult for you.
All the best,
Coach Zach
No comments:
Post a Comment