Workout of the Day - 3

November 11, 2007 by jleeger.

Day 3

Since we’ll take a day off tomorrow, we’ll increase the intensity a bit here on Day 3.  Today, go as slow as possible on each of the movements, but focus on allowing your breathing to remain natural.  If you take ten seconds for one complete rep, you might need to take four or five breaths during that time.  Of course, as you continue through the workout, your breathing will become more rapid…

One other note - never go to failure.  Your body and mind are highly sensitive feedback mechanisms.  If you push yourself to the point of failure, you are literally training your body to fail.  Stop your set two or three reps shy of failure.

I’m going to start putting a target-rep after exercises, to give you something to shoot for.  Today’s exercises are intense.  If you can’t do a 1-leg squat freestanding, do it using an open door, grabbing the door handle, letting the non-working leg go to the side of the door.  Remember to sit back as much as possible during this exercise.  1-arm pushups are also challenging.  If you can’t do them on the floor, do them with your hand on a low coffee table or chair.

Do the as many reps as you can of following exercises, 4 times through, with as little rest as possible:

Single leg squats - 6 ea leg

1-arm Pushups - 6 ea arm

Handstands, or Handstand Pushups - 30 second holds, or 6 reps

3-Way Situps (up to the front, and then once to each side) - 10 ea direction

Superman Hold - 1 minute holds

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