Following My Passions











{December 2, 2015}   Day 3 of Training !!

Good afternoon all,

On my lunch break right now , so decided to write about my experience today, it was a tough day to get up and go to the gym at 6:00a.m. since I was very sore and did not get up until an hour later. I had one goal in mind let me relax a bit and continue on my goal of finishing Day 3 of training. I was not going to let anything get in my way of completing my goal this morning. I have that passion and tenacity to become the best me I can be. This is the transformation inside and out where it is leaving me at peace and balanced with all the other things I do or am a part of. Whenever, there is chaos, you too should try it sometime create a fitness routine and destress and be at peace since you are treating your body as your temple. I find myself FYI in a great mood to “Seize the day!” It is amazing to plan ahead before your day begins and even better when you get to  accomplish everything you set out to do. Simply, identify the focus items of the day the night before but you forget it is also simple not to do. To do lists are helpful to get your day started because then you are not a scatter brain and become more organized and take things one step at a time especially if you want to master multitasking. Dreams take time but the struggle is so worth it because only then you will realize how much it means and whether or not that is the fire within you to strive.

Now, let’s dive in to one of my goals having a healthy lifestyle and feeling good inside with bursts of energy. As important as it is to follow a routine I thought well even though Shredz is taking me to another level fitness wise will there be any rest. Sure enough, I looked at my training plan and looks like today is a rest day. Rest day does not mean do nothing and be a bumb but skimmed over the plan and it said it would consist of stretch and ab exercises. Since as we saw in day 1 did some upper body exercises and in day 2 some lower body exercises, day 3 was surprise warms up for a combination of both parts of the body. So how does that really work since there is no metabolic training you ask, well here is the breakdown:

Movement Preparation or Warm-Up for Upper and Lower Body

  • Foam Roll (Back, Chest, Arms, sides of torso (lats), Neck 3-4 sets 20 secs each
  • Inch Worm 3-4 sets 20 secs each
  • Bosu Ball Push-Up 3-4 sets 20 secs each
  • Lying Face Down Neck Resistance 3-4 sets 20 secs each
  • Jumping Jacks 3-4 sets 20 secs each
  • Bare Barbell Shoulder Shrug 3-4 sets 20 secs each
  • Foam Roll (Back, Butt, 4 sides of Legs, Calves) 3-4 sets 20 secs each
  • High knees 3-4 sets 20 secs each
  • Body weight squats 3-4 sets 20 secs each
  • Straight Leg Kicks 3-4 sets 20 secs each
  • Side Leg/ Hip Swings 3-4 sets 20 secs each
  • Mountain Climbers 3-4 sets 20 secs each

Slimmer Waist Ab Exercises

  • Wind shield wipers 4 sets of 20
  • Russian Twist 4 sets of 20
  • Wood Chop 4 sets of 20
  • Cable Core Rotation 4 sets of 20

Metabolic Training

  • Rest period for all muscles

Cardio Workout

10-20 minutes High Intensity Interval Training Exercises to Choose from:

  • Elliptical (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) X 15-20 repetitions
  • Sprints (15 secs all out sprint, 45 secs jog) X 15-20 repetitions
  • Bike (20 secs 95% speed medium resistance, 10 secs 95% speed, high resistance, 60 secs 50% speed, medium resistance) X 10-13 repetitions
  • Row Machine (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) X 15-20 repetitions
  • Jump Rope ( 20 secs as fast as you can, 40 secs slow jump rope) X 15-20 repetitions
  • Plyometrics (20 secs as fast as you can, 40 secs slow jump rope) X 15-20 repetitions

In this case, I chose running due to getting up a bit late decided to take a 10 minute run and still fulfilled my cardio.

Recovery or Cool Down for Upper Body and Lower Body

  • Shoulder Stretch 2-3 sets 12-16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Over head Triceps Stretch 2-3 sets 12-16 secs hold
  • Cat Back 2-3 sets 12-16 sec hold
  • Wide Arm Chest Stretch 2-3 sets 12-16 sec hold
  • Neck Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 6-10 secs each
  • Kneeling Hip Flexor Stretch 2-3 sets 12-16 sec hold
  • Standing Quadriceps Stretch 2-3 sets 12- 16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Butterfly 2-3 sets 12-16 sec hold
  • Gluteal Stretch 2-3 sets 12-16 sec hold
  • Hamstring Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 6-10 secs each

As a result, since the last two days have been exercises to the max it takes time to accomplish these stretches so yes you are not alone. I was feeling pain in muscles I did not know existed but even though taking my time I had an end game in mind and it was to accomplish Day 3. My favorite motto in doing exercises in general is “No pain no gain!” I live by this fully  so I knew if I was sore I was doing the form and exercise correctly. You must show a little sweat and pain to make it all worth it. I can only imagine once I am done with this journey, it will be easier to maintain  since I knew how tough it was to begin in the first place so you better believe I will be consistent and disciplined. In the end, I will feel very proud of myself on accomplishing any goals and I will also feel invincible. You to can grab on to anything you dream or if you have a goal in mind no goal or dream is too big. The bigger the better I would say everything can become possible if you accomplish the little things first. When you try to accomplish all at once and do not break it down then chances are you will be burned out. So I definitely suggest do what you love because only then you never know who you might inspire along the way. It just takes one person to become an influence.

Until next time, inspirational leaders of today, tomorrow and the future.

 

 

 

 

 

 

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