Fitness Training 1 #Cook4Ever

Fitness Training 1 #Cook4Ever

Round 1

 

Jumping Jacks-      30 seconds

Track-                       1 lap (Jog) *time yourself

Squats-                    10 reps

Bicycle Kicks-         20 reps

Plank-                       20-30 seconds

 *2-3 minute break/stretch

Round 2

 

Jumping Jacks-      35 seconds

Track-                       1 lap (Jog) *time yourself

Squats-                    15 reps

Bicycle Kicks-         20 reps

Plank-                       20-30 seconds

*2-3 minute break/stretch

Round 3

 

Jumping Jacks-      40 seconds

Track-                       1 lap (Jog) *time yourself

Squats-                    20 reps

Flutter Kicks-          20 reps

Six Inches-               20 seconds

*2-3 minute break/stretch

Round 4

 

Jumping Jacks-       45 seconds

Track-                        1 lap (Jog) *time yourself

Squats-                     15 reps

Flutter Kicks-           20 reps

Six Inches-                20 second

  

Cool Down

 

Track-                       1 lap (Walk)

 

Items needed for workout:

 

- Water Bottle

- Mat/Towel

- Timer

 

Modifications

 

No Track- You can replace not having a track to run on with running outside and measuring a quarter mile.

Treadmill- Run a quarter mile on the treadmill and adjust your speed (if necessary) as you challenge yourself each round. 

Squats- If you are having a difficult time squatting, you can either hold on to an object or someone to maintain stability.

Plank- You can do this exercise on your hands or forearms.

 

Too Cold/Home Workout- Run in place for 3-5 minutes.

 

Goals for workout:

 

The main goal of the workout is to challenge you and get better. If you have difficulty while training, no worries, the main goal is to complete the workout not matter how much time it takes. Before you worry yourself on how you look, focus on how much better you feel. Once you realize how good you feel, put your focus on beating your lap times. Don’t stress if you only knock a second off of your time that is a victory! Celebrate the small victories as you are on your journey to the big victory. Feel free to add more reps, laps, and time to your workout as it becomes easier to do. This workout is for all. Good luck as you embark on your fitness journey. #Cook4Ever

 

Foods to eat after workout:

 

Carbs                                                          Protein

 

- Sweet Potatoes                                      - Eggs

- Quinoa                                                     - Paneer

- Oatmeal                                                   - Greek Yogurt

- Bananas                                                  - Chicken

- Pineapple                                                - Tuna

- Kiwi

 

Foods to avoid after workout:

 

- Spicy Food

- Fried Food

- Carbonated Drinks

- Coffee

- Sugary Juices

- Fast Food

- Raw Veggies

- Beans

- Alcohol

- Desserts

 

 Please refer to disclaimer page before starting workouts above.

 

 

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