This is a very basic program…. Try to do it without breaks! Check each of these off as you go along! Feel productive and successful! 15 jump squats 5 push ups 25 high knees 8 burpees 10 lunges 8 squats 10 burpees 12 lunges 5 push ups 8 squats 5 Burpees 15 jump squats 1-minute … More Use Yourself To Gain Strength
————> When you’re at a loss for what to do, here you go! : Beginners: 1-2 times through Intermediate: 2-4 times though Advanced: 4-5 times through Do you need a warm-up? This pretty much IS a warm-up & workout in one. 25 High-Knees 2. 25 Mat JJ’s—-> So you get into raised plank formation, keeping … More Weight Loss Go-To Program
CARDIO Beginners: 30 seconds 🙂 Intermediate to Advanced: Play around with it to a full minute. WORK Beginners: 30 seconds (Each move 30 seconds) Intermediate: 40-50 secs Advanced: 1 minute RESTS Beginners: A minute after cardio. Intermediate: 30 seconds after cardio. Advanced: 10 seconds after cardio. This program will substitute modifications! 🙂 After every move–>Do … More Beginner 2 Advanced Moves 😛
Cardio–>1 min.–> Plank Jumping Jacks (in raised plank formation, shoulders over hands–>Jump out like you would for Jumping Jacks about yoga-mat width) High-Knees 4X (both legs count as 1 rep)–>then go into 4 commandoes QUICKLY (both sides count as 1 rep). Repeat this for 1 minute. 2) 1-Legged “Bridges”–>So lying on back, ON upper back–>raise … More My Mini Workout This A.m.
All of us have our favorite moves 🙂 They’re like security blankets. I LOVE abs and that’s okay….you can always do a lot of abs. I also make sure to do a complete ab series so it’s all good. Lateral Raises, this “doorknob” move for forearms, commandoes, squats of any kind are a sampling of some … More Why Should I Mix Up my Program Frequently?
FFI’m going to break this up into “GREAT moves PO’s should be doing in their workouts periodically” & “DAILY shit to do” 🙂 We’re going to start with GOOD DAILY SHIT To Do: 1st, areas to super focus on: delts, rhomboids, lats & all of back, hips, knees, ankles. While sitting in your car for … More Shit that Police Officers Should Be Doing DAILY
It’s different for everyone….. Therefore, some of us struggle just as hard to maintain or gain weight as those trying to lose. I became overweight (what I would consider being overweight for my height & frame) for the first time ever after c-spine fracture. When approved for a gradual return to heavy training after that … More What’s Easier: Weight Gain or Loss?