Day 2..88 more days to go. (Fitness Section)

Good morning ladies and gents, today is day 2 in the 90 day program. In this post I am just going to list what was done this morning for the physical fitness portion. Later today I will write about Nutrition (very similar to day 1)

Woke up 5:45am

Fast paced warm up walk from my house to the Student Recreation Center (1-2 miles) - 6:15-6:35am

Always stretch before exercising, you do not want to injure yourself because you are still in your "sleep mode" and your body is not ready to work.

Today I'm introducing abs to the workout plan. For the first few weeks we are going to do abs 3 days a week. Tuesday, Wednesday and Thursday. When the program progresses every workout will become more intense.

*Remember this is a 3 month program...90 days...12 weeks. We want to build up our muscular strength, So even though you may be able to do 500 crunches every day. I do not want you to do that. Start with 3 days and you will thank me in the end. This program is targeted to someone who doesn't have much experience with eating healthy or working out. So if you are body builder with 20 years of experience this blog is not for you.

Knee Raises - 3x20

Planks - 2x1 minute

Reverse Crunches - 1x25

Incline Dumbbell Press - 3x10

Flat Dumbbell Press - 3x10

Decline Dumbbell Press - 3x10

Dumbbell Pullover - 2x15

Incline Flyes - 2x10-15

*I want you to increase your weight each set*

*Your workout should not take you longer than 45-60 minutes* I dont want you taking a few minutes between each set, take about 60 seconds between each one. And I also want you to bust your ass during your workout. Its only an hour out of your day, you have 23 hours to rest haha. SO WORK HARD AND GET BETTER EVERYDAY.

Cardio:


The same as day 1, do 20 minutes of medium to high intensity cardio activity. Keep your your rate around 70-80% of your max. You should be sweating pretty good at the end of the 20 minutes.

Then I had a nice cool down jog going back home instead of walking. You can choose either one you prefer. (1-2 miles) - 10-15 minutes.

YOUR DONE! 

Get some protein in your body within 30 minutes after this. And enjoy the rest of your day.

AP