Good Workouts -Running
~30 minute 1-3 mile jog.
-Abs
~20 sit ups
~20 v-sits
~20 bicycle crunches
~40 reverse crunches
~2 minutes plank hold
If it is not hard enough do it again or double it. If it is to hard only do half.
-The 100 Workout
~100 jumping jacks
~90 crunches (table tops, dead dogs, regular, left and right)
~80 squats
~70 legs lifts (regular and reverse)
~60 second plank
~50 v-ups
~40 russian twists
~30 push ups (regular, incline, and decline)
~20 burpees
~10 lunges
~5 1 minute wall sits
-Weights
~20 -10 pound wieght sit ups
~ 20 pulls ups
~Bench press (start with just a 45 pound bar and go up from there)
~ Incline press
-STRETCH!!
After you do any work out you must stretch! But no unless you are warmed up because if you aren't then your muscles are cold and will tare or pulled.
~Tip over tuck (bend forward and touch your toes with a straight back and feet together)
~Head to knee (put one foot out and your other foot to your knee and the bend forward with a straight back putting your head to your knee, do for both legs)
~Straddle (go as far into the splits as you can and sit. walk your hand out so as far as you can while keeping your back straight)
~Foot to wall (while standing put the bottom of your foot to the wall, do one foot at a time)
~Butterfly (while sitting put the bottoms of your feet together, with you hands on your ankle, NOT YOUR FEET, pull you feet in towards your groin, and use your elbows to push you knees down)
-These are just some of the workouts and stretches you can do! There are a billion more stretches i just do not want to list them all! Please comment if you have any questions or you can google the names (most of which are universal)
