Tag Archives: WORKOUT ROUTINE

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FLAT PACK

AdrianneHo_SupremeBoro_1Like anything else in life, success in fitness is all about consistency. It doesn’t matter how much you kill it during one workout, what matters is that you keep going back for more. As a great addition to daily cardio a quick ab routine first thing in the morning or last thing at night is a great way to keep your core strong and defined.
1 minute plank to start.
30 mountain climbers.
50 bench crunches.
30 knee thrusts each side.
1 minute side plank on each side.

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Step Up To Get Your Rep Up

AdrianneHo_HoKnowsChina_3Step ups are a functional workout meaning that it’s a range of movement you use everyday. They target thigh and butt muscles so prepare to feel it the next day.
Stand in front of a bench, step, or ledge and get to work.
Do 20 reps on each leg 3 times.
Finish with a short 1 mile run.
For a harder workout try holding weights in each hand.

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Up For The Challenge

AdrianneHo_NikeChallengeCourt_8AdrianneHo_NikeChallengeCourt_2A walking lunge is a lunge while taking successive steps forward keeping your forward knee at a 90 degree angle for a full range of movement.
After a 10 minute warm up run find a bridge, path, or marked area that’s around 100 metres long and get to work.
Do walking lunges to one side.
Sprint to the other side and back.
Rest for a minute.
Repeat 3 times.
Finish with a stretch focusing on your legs.

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Go Like Hell

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Fahim Kassam

Stretching is a quick and natural way to bring new life into tired legs by improving circulation and preventing muscles from tightening up too much.  Don’t be afraid to go like hell if you finish with a stretch.

Start with a 5-10 minute light jog to warm up.
30 second sprint
20 mountain climbers
Rest for 60 seconds
30 second sprint
20 squats
Rest for 60 seconds
30 second sprint
20 burpees
Rest for 60 seconds
30 second sprint
20 knee thrusts each side
Rest for 60 seconds
Cool down with another 5-10 minute jog and end with a nice long stretch.

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