Here comes Friday workout: (missed to write for Thursday – will cover it later)
Jog / Walk -1 km
Warm Stretches – 10 mins
8 Stations: if you have a partner would be better – to have a appropriate break between sets.
Each station – 1 min – then break for a min and move to next station — hence it helps to work in buddy pairs — if not avoid making this as a aexcuse!!!!!!!!!
1st station – Step up and down – 2steps with throwing punches (with 1 lg dumbbells).
2nd station – Sit down with legs spread with back to each other and passing Medicine ball to each other.
3rd Station – Bench press (with barbell / dumbbells) with light weights – with speed…
4th station – Clean and Jerk – with light weight – with speed as much as possible
5th Station – Skipping
6th station – sit-ups
7th station – lunges
8th station – hammer
After doing 8 stations break for 3 min and go for another set — total 3 sets!!
Cooling down stretches – 15 min
And then enjoy your Friday!!
Time to Enjoy is Now – Here and Always!!