"The unreal is more powerful than the real, because nothing is as perfect as you can imagine it, because it's only intangible ideas, concepts, beliefs, fantasies that last. Stone crumbles, wood rots. People, well they die.But things as fragile as a thought, a dream, a legend, they can go on and on."
Day 1—Perform each exercise to failure and move to next (three rounds)
Inchworm: Stand up tall with the legs straight, touch the floor with your fingertips. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands.
Bear Crawl: Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side.
Plyometric Push-Up: Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor
Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance.
Plank: Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds
Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
Day 2 Perform one to two rounds of the below (10-12 reps unless otherwise noted)
Wall Sit: Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set Add bicep curls to advance.
Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.
Clock Lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep
Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weight
Lunge Jump: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.
Curtsy Lunge: When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.
Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
Pistol Squat: Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.
Squat Reach and Jump: Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.
Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.
Single Leg Dead-lift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs. Hold for up to 10 seconds, then switch legs.
Day 3 OFF DAY
Day 4—15 reps unless noted
Leg Raise-hold legs 6” off the ground
Plyo Push up--Start the exercise in standard push up position. Come down to chest almost on floor. Rather than pushing up slowly, explode up so that your entire body leaves the floor-Hands and feet.
Core Push up-- Lower your body down into a push-up, but instead of pressing up, bend your knees and press your body backward, almost scraping the floor with your nose. Dig your toes into the floor to explosively blast back into a push-up position
Day 5 Stretching
Neck: Bend your head as far back as it will go and place your hands across your forehead. Slowly now, bring your head forward while resisting the movement with your hands.
Vary this movement by bending your head to the right (laterally) and then to the left (laterally), again resisting with your hands. Repeat several times in each position of flexion.
Shoulders: To relieve tension in this muscle, simply rotate your shoulders forward, then backward, and then finally, shrug them upward toward your ears in an "I don't know!" fashion. Repeat several times.
Biceps: Raise one arm at a time in front of you until the upper arm and elbow are in line with the shoulder joint. The forearm and upper arm should form a 90-degree angle. Now relax the hand and tense the bicep as hard as you can, making it appear very firm and hard. Relax and repeat for numerous repetitions. Do this exercise for each arm.
Forearms: Close your hands and make a fist. Flex your forearms in a goose-neck position, tense hard, and then suddenly open the fingers and hand and then close. Another option for this muscle group is to squeeze a tennis ball. Repeat until the muscles ache.
Back: From a seated position bring your upper torso down until your chest meets the top of your thighs. Hold for a 2-second count, then return to the start position.
Chest: With your hands grasping an imaginary rope just above your head, pull downward, tensing the chest muscles while doing so. Keep the hands close together and pull all the way down to the front of the thighs while keeping the body upright.
Abdominal: Begin by exhaling all of the air out of your lungs. Now, instead of inhaling more air, simply pull your stomach as high into your rib cage or chest cavity area as possible. Hold for a brief second and relax. Do as many repetitions as you can (without breathing) until your muscles fairly ache. Visualize, if you will, trying to get your abdominal muscles to touch your backbone.
For best results, do this movement prior to eating a meal or an hour or so afterwards.
Thighs: Make a fist with each hand and place them between the knees and squeeze isometrically for all you are worth for 5 seconds and release. Another option is to use the tennis ball mentioned in the forearm exercise segment.
Combo: Shoulders, Arms, and Waist: Stretch your arms high overhead, then bend slowly at the waist from side-to-side like a musician's metronome. An advanced step to this exercise is to put your hands over your head and grasp your elbows with the opposite hand. Bring the chin into the hollow of your neck, and while keeping your body centered, gently stretch to the right and left.
4 rounds of 30 seconds sprints/60 seconds light jog
2 rounds of Right and left foot hops for 30 seconds each
2 rounds of 30 seconds sprints/60 seconds light jog
2 rounds of running your stairs for 45 seconds