Just by doing your off day cardio as prescribed - whether its adding the 1 day you usually skip or just doing 1 day instead of 0, will make a significant difference in whether you progress or stall this week. So if cardio BORES you, let's shake it up and use the technically advanced programs below that are a lot LESS boring for some of us.
JUST SAY NO TO BORING CARDIO AND EXCUSES!
If you are a Wed XTEAM member, this is your Thursday workout.
If you are a Thursday XTEAM member, this is your FRIDAY workout.
NO EXCUSES. PLAN IT ON YOUR CALENDAR, PACK YOUR CLOTHES AND SHOW UP!
At the Rev Option
You need: Jumprope, light Kettlebell, Punching bag
Do the following as fast as you can:
100 jumps, 50 KB swings, 1 minute of cross-jab punching as fast as you can
Repeat 5 times
On round 2, add 100 mtn climbers
On round 3, add 100 jumping jacks
On round 4, add 100 bicycles
On round 5 add 1 minute of any kind of punching bag kicks.
ADVANCED OPTION: AS YOU ADD THE ADD-ONS EACH ROUND, DON'T DROP THEM THE NEXT ROUND, SO AT THE END YOU DO A 7 EXERCISE SET!
Off Site Option
Start with these numbers then do it opposite the next round.
Round 1:
50 supermans
25 squats
50 mtn climbers
25 lunges
50 bicycles
25jumping jacks
NO REST! RUN A QUARTER MILE!
Round 2:
25 supermans
50 squats
25 mtn climbers
50 lunges
25 bicycles
50 jumping jacks
NO REST! RUN A QUARTER MILE!
Now DO IT 1 MORE TIME STRAIGHT THROUGH WITH NO RUNNING!
Also, as we get back in our routines its back to packing foods and I wanted to sahre this little trick I just learned. if you like omelets, you can chop your peppers and add your fresh spinach, mushrooms tomatoes, a sprinkle of cheese, whatever YOU DO that works for you to a cracked egg or 2 and a few egg whites (ladies, you need 1 egg and 3 whites minimum-GUYS -MORE!!!!) and put it in a quart freezer bag. Spray the inside of the bag first and just pour your ingredients in there. When its time, nuke it for 2 minutes and 30 sec intervals till no liquid egg remains. Slide it out and eat! Add a fresh piece of fruit and ENJOY:)
