Day 9
It is difficult to wake up on cold mornings... specially when I wake up next to my snuggie! :)
Today we focused on Cardio- ahhhhhhh
You will see most of the drills I did today on the video column to your right.
1) warm up by jump rope: 5 mins and shadow boxing
2) 5 yard sig-sag agility drill (1 min non-stop- to one min rest)
3) side shuffle drill
4) sprints
*and any type of running drill you can think of. This is a bit different from constant one speed running. Interval running/ jogging taxes your body a lot more or at least in different ways as oppose to a monotone speed and tempo. You will also include your core and depending on how fast you run- sprints will become anaerobic -without oxygen- (meaning) you will use your muscles as if you were lifting weights.
Finish your cardio session with some abs- core exercises.
Nutrition: Eggs in the morning
Lunch- delicious salmon salad
Dinner: Turkey sandwich
Tomorrow:
We are going to work on chest
Dumbbell chest press: on stability ball- 2 sets with 80% of your max (8 reps) and 2 sets on the bench- 85% of max
Dumbbell chest flys (a lot less than 80%: puts a lot of stress on shoulders.
Decline dumbbell press- 80% of max (3-4 sets of 8 reps)
Core:
decline- bench sit ups
wheel-roll out
You have to be careful with this work out because - you might think that you can handle more weight- but you will have to deal with balance and propioception (your joints) which makes it a lot more difficult.
Be safe, use correct form, and work hard!
Lets check in tomorrow to see how you did! Stay focus and keep your eye on the price! :) ... the 30 day trophy--- who wants it? :)
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