Posted on October 19, 2011 with 19 notes.
Tagged with work out plan, exercise, .
WORK OUT PLAN

(For Those Who Wanted Me to Share)

Monday, Wednesday, Friday:

You will do 3 sets of every exercise.
For the 1st set you will do 25.
For the 2nd set you will do 50.
For the 3rd set you will do 75.
Planks =
1 Minute first Set,
3 Minutes second Set,
5 Minutes third Set.  

1. Push Ups
2. Squats
3. Dips 
4. Back Extensions
5. Planks
6. Leg Lifts
7. Hello Dollys
8. Crunches 
9. Side Shuttle Hops
10. 8-Count Body Builders
11. Left & Right Crunches
12. Monkey Fuckers
13. Mountain Climbers
14. Dirty Dogs
15. Forward & Side Sun Gods

Depending on how much of a work out you want to do,
pick 5 of the exercises and switch it up every day.

Also remember, your muscles won’t grow if you don’t give them time to heal, so don’t push yourself and hurt yourself. I learned that the hard way. I really can’t stress that enough. 


Tuesday & Thursday 

Try to Run a Least 3 Miles
If you can run 3 miles easily, run 5. 
Know your limit, and push yourself past it.

Run Up Hill and Down Hill, and Run Bleachers.

I also PT on Tuesday and Thursday Nights with 
my recruiting station, so that’s why I only have
running on my Work Out Plan.

But I suggest going to the gym after you run,
and weight train.  

I know the amount of Reps for each set is high, but that’s what we do at PT to warm up or during our stations… and that’s what pushes me past my limit. You can always start at 10, go to 20, and end at 30… but if you are comfortable with doing that, than push yourself more, and make yourself want to Throw Up after you Work out. (That’s the best feeling ever) 

AND PLEASE REMEMBER: HYDRATE! DRINK A LOT OF WATER. IF YOU ARE NOT PISSING OUT CLEAR EVERY 15 MINUTES YOU ARE NOT HYDRATED LOL. 

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