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Week 30 Obese To Fit – Day 1

Ahh Sunday.  The first day of a new workout week.  You would think that it’s a little challenging coming back from two days of not working out but I actually look forward to it.  Yes, it takes a while to get warmed up again, but I’ve found that 15 minutes in the sauna loosens you up enough to start wanting to feel that internal burn.  The good burn of a nice run or set of reps.

TIP: Loosen yourself up with a 15 minute dry-sauna session.  You will find yourself in a better state for working out.

OTF – Week 30 Day #1

Food

  • Breakfast – Coffee & water
    • Caffeine & hydration
  • Lunch – Skipped
  • Dinner – Chinese food… again
    • Protein and carbs

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (31 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 8 min (2x) with 5 min break in between (21 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach exercises
    • 10 x 3 weighted crunches, rest 2 min in between (70 lbs)
    • 20, 15, 10 rep weighted torso rotations (110 lbs)
    • 10 x 3 captains chair leg raises
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Bicep curls (50 lbs)
    • 10 x 3 Triceps push down (65 lbs)
    • 10 x 3 Chest press (60 lbs)
    • 10 x 3 Lateral raise (75 lbs)
    • 10 x 3 Lateral pull down (60 lbs)
    • 10 x 3 Leg press (110 lbs)
    • 50 x 1 abductors/adductors (150 lbs)
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