Workout #3

Hi everyone!

I hope your Saturday morning has started off with a bang. I’ve had some sort of a head-cold for a month and I finally believe it is starting to go away. There have been some rough days over that last month and I haven’t slept all that well at times. I haven’t had two consecutive days of solid sleep, and most of that is because during the week I don’t go to bed early enough. However, it seems like that either Friday or Saturday night I’ll go to sleep and around 3:30 I’ll wake up not being able to fall back to sleep. Last night this happened but I was able to finally go back to sleep and get another 2-3 hours of sleep, so I feel pretty good this morning.

I was going to workout Wednesday, but work was non-stop and for me that means being on my feet all day. I thought about working out when I got home but I decided not to. Moving onto yesterday I got in a solid workout when I got home. My left foot is still bothering me, so I did modify or do some different exercises than what was listed. For example I did Overhead Presses for Jumping Jacks.

Here is the workout #3 (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html)
Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

After the workout I did stretch and took it easy the rest of the evening!

Enjoy the rest of your Saturday!
Blessings!
Jared

 

Week 3 – Workout #9

Here is my last workout for Week number 3 of the 5 Week program I am doing. I did two rounds. I have been taking it easy with the holidays, but will get back at it hardcore later this week.

Blessings!
Jared

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Warm-up

1. Plank to Lunge Reach
2.Russian Twist
3. Mountain Climber Pushup
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia’s Sumo Squat Kick
8. Side Frogger
9. Hip Thrust
10. Reverse Bicycle

Stretch Out

The Warm-Up and Last Stretch are not in the video link.

Here is the link for the Workout. http://www.benderfitness.com/2013/02/fitness-transformation-workout-6.html