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Monday, January 14, 2013
Fitness Transformation: Workout 3
Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed
1. High Knees (timed)
2. Walk the Plank
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees
Josh is back for his third workout with me. He is doing great, and really put a lot of effort into today's workout. He followed this workout with 20 minutes of walking on the treadmill.
Josh's workout schedule has been every other day. I have been giving him a day between workouts to allow his body to heal and build muscle. When you are first starting out it is important to build strength and endurance. You want to challenge your body without overdoing it.
These workouts wear Josh out, but he is still able to do his cardio afterward. Eventually he will build up to doing multiple rounds. You want to build a strong and healthy body, not work yourself to the point of injury.
Enjoy the workout, and thanks for supporting Josh in his journey!
PS I just joined instagram! If you're on there follow be at www.instagram.com/BenderFitness