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!!
Sorry, Got busy and forgot to post today’s Yoga session – will do it separately for sure
Here comes Wednesday Workout–
Speed Training –
Warm -up – 15 Mins
Sprints – 100 mtrs – X 5, 50 mtrs X 8, 25 mtrs X 10 after every sprint slow jog same distance. (Try as best as you can – don’t reduce the distance but may do less reps)
Stretching – 3 mins
Step – ups with dumbbells (to start with 1 kg in each hands ) – Throwing punches simultaneously as fast as you can-
Two steps – one after the other – 2 min – break 1 min
One step – alternate legs jumps – 1 min – break 1 min
Jump with both legs, – 1 min — break 2 min
Rope climbing – 5 mtrs — X 3 set or pull-ups 10 X 3 sets
Sit – ups and leg raises – 20 reps each – 3 sets
Plank – 2 mins X 2 sets,
Cooling down – jog / walk 1 km — stretching – 10 mins
and then enjoy your day..
Time to enjoy is now!
I was wondering other day as to what are those ingredients; those need inclusion in a structure that I need to follow over a week, which will provide for entire gamut of fitness. Thought of taking out one hour on Sunday – getting up leisurely and going over the needs of the body, it flowed as follows:
Tranquility of mind
There may be more to it; but thought of penning down as it came by and keep adding to it.
Then came the question; how do I fit in all this in a weeks schedule. Do I take them day by day spreading over a week or do I need to fit in two in a day working it out alternate days or do I address two a week and make it a month long schedule.. Another thought popped up, which said buddy you need to workout twice a day!! Can I take out that kind of time; or does my game / sport need all this or can I omit anything from it.
No. of options started ticking, and kept wondering what could be the best combination or structure and getting further confused…..
But then I thought of taking head-on each item a day (irrespective of Saturday or Sunday or Holiday) and then decide about other questions over next weekend. And somehow it worked so well that I have been able to keep up to the schedule incorporating all these above aspect in fitness and keep ticking and keep kicking alive as they say these days!!
Of course other aspects connected to it do need to be taken cognizance of, such as Nutrition etc.., will talk about them some time later; as I believe every culture and place has its diet for its own environment, and one should not disturb it..
Friends, may I request your suggestions or comments, to add to your own workout