Military Muscle: Jump-start your week with a total-body wake-up call
Posted : Thursday Jul 17, 2008 12:10:41 EDT
The “Monday Morning Wake-up” workout is designed to shake off the weekend cobwebs. It’s a strength, core and endurance drill all in one, and works well in group physical training sessions. Excluding the warm-up, the workout takes about 40-45 minutes. Take brief rests only where indicated.
Here’s how it’s done:
Start with a one- to two-mile warm-up run. Then do five sets of the following:
Ten pull-ups.
Ten dips.
Shake out your arms at the completion of each set and start again.
Next, do five sets of the following:
Five pull-ups.
Five dips.
Take a two-minute rest, then do three sets of the following (with no rest between sets):
Ten crunches — on your back with your legs 90 degrees in the air.
Ten leg lifts — on your back, use your trunk to lift your legs in a 90-degree arc.
Ten regular sit-ups.
Ten toe touches — on your back, with your legs 90 degrees in the air, use your trunk to reach up and touch your toes.
Take another two-minute rest, and do three sets of the following:
Thirty seconds of push-ups with 30 seconds of rest between each set.
Take another two-minute rest, then do two sets of the following (with no rest between sets):
Hold a wall squat at 90 degrees for one minute. (If you’re doing group PT, partner up back-to-back.)
Hold a plank for one minute. (The plank position resembles a push-up, but rest on your forearms, not your hands, keeping your abs tight and your body straight.)
Take another two-minute rest, then do five minutes of bicep curls with a weight you can handle. (If you’re doing group PT, do partner-applied resistance.)
Follow that with 100 sit-ups, making sure your feet are braced, and 10 slow back extensions.
Finish with a good stretch.
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