Body weight workouts

Using only your body weight

Bulgarian slip squats

10-25 95 seconds 30 second break
Bulgarian Split Squat - High Bench/Chair

step ups

10-15 130 seconds 30 second break
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How to Do a Perfect Step-Up | Warrior Fitness

clap push ups

AMAYCD 120 seconds

30 second break

Muay Tai Push-Ups & Triple Clap Push Ups : SPEED&POWER FOR FIGHTER

rotational pushup

10-12 90 seconds
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Rotational Push-ups

Wind sprints

40-50 600 seconds
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WInd sprints UConn WBB 1st practice 10 15 14

Nutrition

Before: Fuel Up!
Not fueling up before you work out is like driving a car on empty You also won’t have enough energy to maximize your workout and you limit your ability to burn calories.
Ideally, fuel up two hours before you exercise by:

  • Hydrating with water.
  • Eating healthy carbohydrates such as whole grain cereals (with low-fat or skim milk), whole-wheat toast (without the fatty cream cheese), lowfat or fat free yogurt, whole grain pasta, brown rice, fruits and vegetables.
  • Avoiding saturated fats and even a lot of healthy protein because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.
    If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.
    The key is to consume easily digested carbohydrates, so you don’t feel sluggish,
Rocky Balboa's inspirational speech to his son.

Motivational.