29 Minute Workout

Straight Leg Pushups*

  • 15 straight leg pushups, or spider man pushups with tummy tight and touché squeezed, head in neutral-4 sets of 15 * (spider is alternating knees up to armpit as you lower to the ground)

Lunges*

  • 20 repetitions of lunges going into knee ups; lunge with pushing through front heel! Finish with knee driving up into chest. 4 sets of 20 *

Front Plank*

  • Front plank on elbows head in neutral, shoulders press down towards your hips, elbows squeeze your lats (back muscles together) tighten tummy as hard as possible. Hold 30 seconds to 1 minute for 4 sets *

Side Plank*

  • Side Plank with hips pushing up high, tummy tight, head in neutral and hips pressed forward. Hold 30 to 1 minute for 4 sets *

Hadley’s Burpies*

  • Burpies the Booming with Hadley way. Jump up with 15 lbs. weight and reach weight in hands to ceiling, then squat down, put weight down and explode legs into straight arm plank position. Repeat 15 times for 4 sets * (this is tough after 5th one, one leg at a time can be substituted for exploding of legs, as can adding the 15lbs weight.)

Finish

  • Hug knees into chest for 30 to 60 seconds

*exercises to be done 2 through 6 then repeat that cycle 4 times, do not do consecutive one single exercise 4 times in a row. Exercises to be done alternating.

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Awesome Beginners Workout

Hadley Allen Training Client

Stretch Calves

  • Each side 30 seconds- 1 minute.

Walk Across Room 3 Times

  • Lifting each leg up as high as you can go with legs bent, knees reaching up to chest.

Walk Across Room 3 Times*

  • Lifting legs straight out like a tin soldier, this exercise requires.*

Swiss Ball Squats*

  • 3 sets of 15 repetitions of squats with Swiss ball behind the back, connected to the wall.*

Overhead Shoulder Press*

  • 3 sets of 12 reps. 5 lbs weights lifted overhead for shoulder presses. Stand tall with shoulders lifted back.*

Single Leg Side Lifts*

  • 3 sets of 12 single leg side lifts. Stand on one leg, lift leg to the side while keeping posture and balance steady.*

Side Lying Hip Workout*

  • Lie in fetal position with knees tucked into body, lift entire leg up while keeping the leg bent, foot should be at height of knee and hip should be pressed forward instead leaning on toward the floor. Complete 3 sets of 10 each leg*

Finish

  • Gently reaching for your toes and holding for 10 counts.

*alternate the sets so one after another not consecutive order.

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Save-Your-Knees Friendly Workout

Day One

  • Romanian Deadlifts
    • 3 sets of 8 repetitions
  • Single Leg Hip Bridge Straight Knee
  • Calves
    • 3 sets of 20 repetitions

Day Two

  • Single Leg Hip Bridge (Bent Leg)
  • Single Leg ½ Depth Squat
    • 3 sets of 15 repetitions
  • Calves
    • 3 sets of 20 repetitions

Perform exercises one after another, rotating

For example:

  • Romanian Deadlifts
  • Single Leg Hip Bridge
  • Calves

Repeat 3 times

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A Daily Diet Plan

A Daily Diet Plan

WAKE UP

Drink 16 oz of water

**Drink 1-2 gallons of water daily**

Take regular vitamins and minerals first thing, such as:

  • 3 capsules of L-GLUTAMIN
  • 2 african mango
  • 1000mg of L-CARNITINE

Upon Waking Up

Eat 1 serving of cream of rice with 20 grams of low carb, low fat protein added to them.

Then, Eat 6 Additional Meals Throughout the Day

MEAL ONE

Eat 3 oz of tuna flavored with 1/2 cup of roasted red peppers or green peppers.

SNACK

Eat 2 plain rice cakes and 15 cashews

MEAL TWO

Eat 4 oz of red meat with 1/2 cup of brown rice with Mrs Dash for flavor.

MEAL THREE

post workout: Drink a 20 gram low carb protein shake

MEAL FOUR

Eat o 6 oz of orange roughly four days and tuna three days a week with 20 asparagus spears 1 sweet potato, or quinoa with 1pad of butter.

MEAL FIVE

Eat 5 to 7 oz of a white fish of your choice with 12 asparagus spears and a 4 oz yam or baked potato. 1000 mg Vitamin C

MEAL SIX

Eat a set of protein pancakes made from 4 egg whites, 1/2 cup of unsweetened applesauce and 1 scoop of vanilla protein two days.

**On your other training days (and off days) eat 2 eggs and 1 cup of mixed veggies of your choice**

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