CS-4 90 Days workout challenge – week 1

Have been constantly working out for almost two years now,  It also been very great training at RIDGID Tool gym with our trainer Carmen. She did a wonderful job to keep us in good shape and take a little challenge everyday.

Since last week, Carmen started a 90 day working out challenge in our gym at RIDGID tool. It been two weeks, the working out is very simple and straightforward, most of those exercise don’t require any special equipment.  I personally liked it a lots and definitely will keep going for the rest of the challenge, I figure out to share the challenge here at my blog just to see if anybody is also interested.  The workout composite with three major working out set,  Legs, Arms, Abs.   for Legs, we do different kind of Squats, for Arms, we mainly do Pushups, for Abs, we do Crunch/Sit-up most of the time.

We have two classes each week on Monday and Wednesday, there are total three work out set each week, So, I put my third set on Friday afternoon. From now on, I will stick with this schedule as long as nothing emergency comes out. Usually, I will split the whole set to 4-5 subset. It really depend on your level, you could split to less or more subset.  

Before you get started, I would recommend you to measure your waistline/arms/legs just to keep track of improvement.  Also, please make sure you keep measure your heart-rate while working out, make sure your are aware of your healthy condition while you push your limit. The last thing I would like to see is if you got a heart-attack out of the work out. If you not feeling well after finish the workout set, please contact your physician immediately.  

Monday/Wednesday/Friday(M/W/F)

Week #0 (tease) schedule:

Monday:  120 squats, 80 pushups, 150 crunch

Wednesday:  150 Squats, 100 pushups, 200 crunch

Friday:  120 squats, 80 pushups, 150 crunch

E.g. I split Monday’s workout to 4 subset, each subset contains 30 squats, 20 pushups, 37-38 crunch.  Usually, I will take a small break after the first two set and drink some water.

Week #1 schedule:

Monday:

150 total legs composite with squats/sumo squats

125 total arms composite with dips/release-pushups

200 total abs C-Spine/Toe reach crunch/Roman Twist/Sit-up/Monkey Dance

Wednesday:

180 total legs composite with squats/sumo squats

140 total arms composite with dips/release-pushups

250 total abs C-Spine/Toe reach crunch/Roman Twist/Sit-up/Monkey Dance

Friday:

150 total legs composite with squats/sumo squats

125 total arms composite with dips/release-pushups

200 total abs C-Spine/Toe reach crunch/Roman Twist/Sit-up/Monkey Dance

Here are the Gif animated photo to demonstrate each work out:

1-modified_sm

modified push up for people can’t do normal push-up at the beginning.

squat

53a0d4d668b1c_-_jen-pulsesquat-gif

Squat

Sumo-Squat

Sumo Squat (different than the Squat is your foot are apart have a 30 degree out)

8-tricepdips-sm_0

Bench-Dips1

Dips(mainly work on your triceps)

19-handrelease

Release push-up

C-spine-Sit-up

C-Spine Crunch

pullove-toe-touch

Toe Reach Crunch

roman-twists-o

Roman Twist

situp

Normal Sit-up

monkey-dance

Monkey Dance Crunch(Sorry didn’t find a gif for it, but the idea is demonstrated in the picture and keep doing that from left to right)

Short Link for this article: http://comeshare.net/2Gzo5 

Chinese(中文)版本请关注微信公众号:

微信公众号ComeShare
微信公众号ComeShare

Leave a Reply

Your email address will not be published. Required fields are marked *