28day Laboracay Workout: Day 5

6 April 2014, Comments 0

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It’s day 5, and now we start combining exercises and start levelling up. We’re going to combine the core exercises that we used to do on separate days to make sure that we really target the mid-section. We’re also going to introduce a third part of the workout which is a single exercise that you will do in between your core and your strength-circuit. This will be a strength or power exercise that will need extra emphasis which is why we separated it.

Again just a reminder to everyone’s eating habits:

1. Try to eat 5 small meals a day.

2. Drink PLENTY of water. Not only because it will help you lose weight, it will also help you stay hydrated in this summer heat.

3. Take your fish oil daily for that dose of heart-healthy omega-3 fats

Before I share the workout for today, remember to use the hashtag #LaboracayWorkout on twitter so I can check up on your progress. You can also subscribe to my youtube channel at https://www.youtube.com/user/chappyc

Here’s the workout for today:

Core:

Planks or Core rolls 30 seconds or 10 reps for 3 sets. For planks, just do the front variation.

Anti-rotation 10 reps per side, 3 sets. With a band or a medicine ball or any weight that is challenging.

Dead bugs. 5 reps per side for 3 sets.

Strength/Power: You have 2 options: Glute bridges for 10 reps and 3 sets or if you have access to kettle bells, kettle bell swings for 10-20 reps for 3 sets.

Strength-Circuit:

We’re going to go rep-based for this day just to make sure you’re using proper form with the exercises. Also, this way you can start using some resistance in the form of weights.

10 rep squats

15 rep push ups

10 reps per side lunges

10 reps low rows or 1 arm rows per side

10 reps star jumps.

Rest for 1-2 mins after the star jumps and then repeat for 3 total sets.

 

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