Dad On Fire! Workout #1
Posted on January 8, 2012 by admin
Hey you guys!! 
For all of you following along I’m hoping that you took your measurements and are keeping them in a safe place. This is Mike’s workout for Week 1. It’s a beginner’s workout. I’ll be increasing the intensity and duration of the workouts week to week. I’ll post the schedules every Sunday night. Here’s this week’s workout:
Monday, Wednesday and Friday:
Treadmill 15 minutes at an RPE of 6 (RPE means a rating of perceived exertion. On a scale of 1-10, 10 being the hardest, he needs to exercise at a 6)
You guys can walk/jog outside for the same amount of time or do the elliptical on Level 1 for the same time. Should be equivalent to about a mile.
Tuesday, Thursday, Saturday:
Treadmill for 10 minutes and strength workout. Do this as a circuit (meaning you do each exercise once and quickly move to the next with minimal rest). After you do the whole circuit, rest for about 3 minutes then perform the whole circuit twice more for a total of 3 circuits. After you finish the circuits, move on to the stretch.
1. Step Ups (step one leg up to every other step keeping chest high)….1o on each leg
2. Modified Push Ups (on floor, above the knees, hands slightly wider than chest, feet off the floor, butt in alignment with body)….10 reps
3. Sumo Squats (legs slightly wider than hip distance apart, toes facing out, sit your butt back)….10 reps
4. Reverse dips (sit on chair, place hands next to hips, lower body toward floor until elbows are at 90 degrees, straighten and repeat)….10 reps
5. Crunches (chin up and look toward ceiling)….10 reps
6. Crunches with knee in (keep one knee toward your chest and crunch up and down, repeat other leg)….10 reps each side
STRETCH (hold each for 15-20 seconds)
7. Hip Flexor….lying on your back extend one leg out and bring opposite knee to chest..repeat other leg
8. Upper Back….lying on back reach arms up past head and stretch
9. Inner Thigh.…sit with legs straight and apart and reach forward
10. Butterfly….sit with soles of feet together and knees out to side and reach forward
11. Psoas….on your knees place one foot forward with knee bent in front of you and other knee on the floor behind you..lean forward with chest up
12. Chest….stand in a doorway and place your hands and forearms on the frame, elbows slightly lower than shoulders and lean forward from chest
The sequence is below in pictures. Good luck and let me know if you have any questions!
xoxo
Larysa
Filed Under: Uncategorized