 by : newsofworldstars |  1/5/2014, 2:35 am | |
- Program day by day: Wednesday
Interval Training - Rowing and Boxing Here he uses the Rowing machine to make your «Interval Training» Rowing Machine: Warm 2 kms 6 intervals of rowing / active rest Rowing: 500 m Active rest: walk for 3 minutes, and then repeat 5 times Boxing (Jason trains with his sparring partner Bas Rotten) Slots for the legs Boxing Kettle bell Farmer Hold - Carrying a heavy object over 450m as fast as possible. (3 sets )
- Program day by day: Thursday
Lower Body and pumps Rowing Squats (body weight): 2o reps Front Squat (5 sets x 5 reps) - use a weight equivalent to 110% of your body weight Rest: 90 dry between sets SDT (legs outstretched) - (4 sets of 1 rep @ 130%, 140 %, 160%, 180 % of your body weight) 3 min rest between each set Reverse Crunches 200 Pumps (sets of x15, x20, x25, x20, x15)
- Program day by day: Friday
cumulative Circuit Friday, Jason mixes several of his exercises Warm-up: Climb the rope x5 Front Squats x5 120% body weight Medicine Ball Slams (rebound) x5 X5 draw strings DC x10 Medicine Ball Slams (rebound) x10 Tractions x15 Medicine Ball Slams (rebound) x10 Dips x15 Medicine Ball Slams (rebound) x15 Strings draw x20 Medicine Ball Slams (rebound) x20 |
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Pharrell Williams Body Measurements and bra Size 2014