Nerdy Fitness 61 Halloween
Workouts
Week 1
Day 1: Yoga
Caps Cardio:
Warmup:1min each
Jog, Jumping Jacks, Knee Highs, Spirit Bomb/Ki PowerUp(Charge), Jump Rope, Butt Kicks/Liar Liars, Heisman, Mummy Kicks, 123 Heisman
Stretch
High Knees Twist(Hitmon Chans), Wacky Jacks(Mr Mimes), Switch Kicks(Hitmon Lees), Steam Engine(Standling Bicycles) , Football Shuffles(the Krabby), Burpees(BatmanvSupermans), Oblique Knee Lifts, Over the Log, Squat Jacks, Pedal Power Lunges, Squat Punches, Ski Hops, Mountain Climbers, Frog Jumps(Froakies), Ki Blasts, Switch Feet, Spirit Bomb/Powerup, Squat Speed Bag
Stretching
Avenger Abs:
Warmup
Stretch
In&Outs, Cross Leg Sit-Ups, Bicycles, V-Up Roll-Ups, Reverse Bicycles, Leg Climbs, LL COOL Js, Mason Twist, Spread Eagles, Crunchy Frogs, Sit-ups , Scissors
Stretch
Day 2:
AM:6 mile run
PM: Shoulders: 20(10) side raises, 20(10) front raises, 15(15) side raises, 15(15) front raises, 2 sets of 20(20) alternating side raises, 2 set of 20(20) alternating front raises, 2 sets of 10(25) alternating side raises, 2 sets of 10(25) alternating front raises
Day 3: Biceps
Biceps: 50(10) alternating hold curls, 30(15) alternating hold curls, 2 sets of 10(20) alternating hold curls, 3 sets of 10(25) alternating hold curls, 40(10) angle curls, 2 sets of 15(15) angle curls, 3 sets of 10(20) angle curls, 4 sets of 5(25) angle curls
Day 4: Yoga
Week 2:
Day 1: Yoga
Asgardian Arms: Warmup, Stretch
Wide Grip Pushups(1min), Alternating Holding Bicep Curl(10 each arm), Tricep Dips(15), Seated Forearm Weight Rolls(30), Shoulder Press(20), Regular Push-ups(25), Curls(25), Sitting Tricep Dips(15), Seated Forearm Reverse Wrist(30), Side Lateral Raise(20), Military Push-ups(15), Twist Curl(25 each arm), Hammer Toss(15 each arm), Standing Side Forearm Rolls(30), Front Lateral Raise(20), Counter Wide Grip Pushups(25), Hammers(25), Overhead Tricep Extension(15 each arm), Standing Rear Forearm Rolls(30), Shrugs, Regular Counter Pushups(25), Two arm overhead Tricep Extension, Row, Rear Forearm Rolls, Lawnmowers(20)
Stretch
Day 2: Yoga, Avenger Abs, Caps Cardio
Day 3: Yoga, Obliques,
Obliques: 66 heel touches, 66 oblique v-ups, 66 heel touches, 66 oblique crunches
Day 4: 4.15 mile run, Forearms
Forearms: 30(30) forearm side curls, 30(30) front reverse forearm curls, 30(30) front forearm curls, 30(30) rear forearm curls
Week 3:
Day 1:
AM: Yoga
Core Abs: i min each
V-Up Roll-Ups, Sitting up down in outs, Cross Leg Sit-Ups, In n outs, Leg Climbs, Seated Twist, Push-up plank w hip thrusts, In & out bicycles, Plank w hip thrusts
Stretch
X-Training:1 min each
Jab, Ball kicks, Jab/Cross, Back kicks, Hook, Side kicks, Jab/Cross/Hook, Front and back kicks, Upper-Cuts, Three Directional Kick, Jab/Cross/HookUppercut, Back Knuckle/Ball Kick/Back Kick, Hook/Uppercut/Side Kick
Stretch
Forearms: 30(30) forearm side curls, 30(30) front reverse forearm curls, 30(30) front forearm curls, 30(30) rear forearm curls, 2 sets of 15(10) reverse curls
Calves: 2 sets 30(30) parallel calf raises, 2 set of 30(30) V calf raises, 2 sets of 30(30) inverted v calf raises
PM: Back n Bi
Back: 33(10) lawnmowers, 3 sets of 22(15) lawnmowers, 2 sets of 15(80) pulldowns, 3 sets of 10(90) pulldowns, 1 set of 6(100) pulldowns
Bi: 66(10) alternating holding curls, 3 sets of 22(15), 2 sets of 15(10) angle curls, 3 sets of 10(15) angle curls, 1 set of 6(20) angle curls
Day 2: Yoga, Obliques, 20 min/lap swim
Day 3: Shoulders, Calves
Shoulders: 20(10) side raises, 20(10) front raises, 15(15) side raises, 15(15) front raises, 2 sets of 20(20) alternating side raises, 2 set of 20(20) alternating front raises, 2 sets of 10(25) alternating side raises, 2 sets of 10(25) alternating front raises
Calves: 50(100) calf raises, 50(100) V calf raises, 50(100) inverted V calf raises, 45(105) calf raises, 45(105) V calf raises, 45(105) inverted V calf raises, 40(110) calf raises, 40(110) V calf raises, 40(110) inverted V calf raises, 35(115) calf raises, 35(115) V calf raises, 35(115) inverted V calf raises
Day 4: Yoga
Upper n Lower Abs: I min each
Lay down legs out hold, Lay down crunch hold, LL Cool Js, Lay down crunch, Leg lifts, Knees up crunch hold, Hello dollys, Knees up crunch, Scissors, Full crunch
30 min/lap swim
Day 5: Chest n Tri
Chest: 40(20) dumbbell flys, 2 sets of 25(25) dumbbell flys, 15 diamond push-ups, 15 military push-ups, 15 wide grip push-ups
Triceps: 40(10) one handed tricep extension, 2 sets of 15(15) one handed tricep extension, 16(60) cable tricep extension, 14(70) cable tricep extension, 12(80) cable tricep extension
Week 4
Day 1: Yoga, Obliques, 2.15 mile run
Obliques: 1 min each
oblique v-ups, heel touches, oblique crunches, heel touches, oblique v-ups, heel touches, oblique crunches, heel touches
PM: Shoulders
Shoulders: 20(10) side raises, 20(12.5) front raises, 20(15) shoulder press, 20(17.5) shoulder press, 17(12.5) side raises, 17(15) front raises, 17(17.5) shoulder press, 17(20) shoulder press, 15(15) side raises, 15(17.5) front raises, 15(20) shoulder press, 15(22.5) shoulder press, 12(17.5) side raises, 12(20) front raises, 12(22.5) shoulder press, 12(25) shoulder press
Day 2:
AM: Yoga,
Upper n Lower Abs: I min each
Lay down legs out hold, Lay down crunch hold, LL Cool Js, Lay down crunch, Leg lifts, Knees up crunch hold, Hello dollys, Knees up crunch, Scissors, Full crunch
36 lap swim
PM: Tri’s
Triceps: 50(10) one handed tricep extension, 30(15) one handed tricep extension, 2 sets of 10(20) one handed tricep extension, 3 sets of 5(25) one handed tricep extension, 30(30) two handed tricep extension, 25(35) two handed tricep extension, 2 sets of 10(40) two handed tricep extension, 3 sets of 5(45) two handed tricep extension, 4 sets of 10(40) barbell skull crushers, 4 sets of 10(70) cable tricep extension
Day 3:
AM: Sex
PM: Legs
Legs: hack slide 20(90), angled leg press 20(90), 50(100) calf raises, hack slide 16(140), 16(140) angled leg press, 50(100) v calf raises, hack slide 14(160), angled leg press 14(160), 50(100) inverted v calf raises
Day 4:
AM: Yoga
PM: Bi’s
Biceps: 50(10) alternating hold curls, 30(15) alternating hold curls, 2 sets of 10(20) alternating hold curls, 3 sets of 10(25) alternating hold curls, 40(10) angle curls, 2 sets of 15(15) angle curls, 3 sets of 10(20) angle curls, 4 sets of 5(25) angle curls
Day 5: Yoga
Core Abs: 1 min each
V-Up Roll-Ups, Sitting up down in outs, Cross Leg Sit-Ups, In n outs, Leg Climbs, Seated Twist, Push-up plank w hip thrusts, In & out bicycles, Plank w hip thrusts
2.15 mile run
Comida:
Italian chicken, Salmon, organic brown rice, green beans, chicken mozzarella ravioli, muffins, naranjos, riced cauliflower, Rudy’s peach cobbler, Noosa, chili’s chips and queso, eggs, sausage, potatoes, home chicken chimichangas, breakfast burritos, chicken Caesar salads, turkey sandwich
Música:
Thomas Rhett Die A Happy Man, Murphy Elmor Whoever Broke Your Heart, Sam Hunt Montevallo & Between Pines, Coolio Gángsters Paradise, Dr Dre The Next Episode, Blake Shelton Mine Would Be You, Dustin Lynch Good Girl, Kendrick Lamar Overly Dedicated, Bebe Rexha
Movies/Shows:
Hitmans Bodyguard, Blade, IT, Blade II, Daredevil Season 3, Star Wars Resistance, Gifted Season 2
Video Juegos:
Mass Effect 2, Shadow of the Tomb Raider
Comics:
Shanghai Red, Marvel 2-in-1 Thing n Mr Fantastic, Batman Beyond, Titans, TMNT, Shuri, Captain America, Catwoman, Green Arrow, Nightwing
Day 1: Yoga
Caps Cardio:
Warmup:1min each
Jog, Jumping Jacks, Knee Highs, Spirit Bomb/Ki PowerUp(Charge), Jump Rope, Butt Kicks/Liar Liars, Heisman, Mummy Kicks, 123 Heisman
Stretch
High Knees Twist(Hitmon Chans), Wacky Jacks(Mr Mimes), Switch Kicks(Hitmon Lees), Steam Engine(Standling Bicycles) , Football Shuffles(the Krabby), Burpees(BatmanvSupermans), Oblique Knee Lifts, Over the Log, Squat Jacks, Pedal Power Lunges, Squat Punches, Ski Hops, Mountain Climbers, Frog Jumps(Froakies), Ki Blasts, Switch Feet, Spirit Bomb/Powerup, Squat Speed Bag
Stretching
Avenger Abs:
Warmup
Stretch
In&Outs, Cross Leg Sit-Ups, Bicycles, V-Up Roll-Ups, Reverse Bicycles, Leg Climbs, LL COOL Js, Mason Twist, Spread Eagles, Crunchy Frogs, Sit-ups , Scissors
Stretch
Day 2:
AM:6 mile run
PM: Shoulders: 20(10) side raises, 20(10) front raises, 15(15) side raises, 15(15) front raises, 2 sets of 20(20) alternating side raises, 2 set of 20(20) alternating front raises, 2 sets of 10(25) alternating side raises, 2 sets of 10(25) alternating front raises
Day 3: Biceps
Biceps: 50(10) alternating hold curls, 30(15) alternating hold curls, 2 sets of 10(20) alternating hold curls, 3 sets of 10(25) alternating hold curls, 40(10) angle curls, 2 sets of 15(15) angle curls, 3 sets of 10(20) angle curls, 4 sets of 5(25) angle curls
Day 4: Yoga
Week 2:
Day 1: Yoga
Asgardian Arms: Warmup, Stretch
Wide Grip Pushups(1min), Alternating Holding Bicep Curl(10 each arm), Tricep Dips(15), Seated Forearm Weight Rolls(30), Shoulder Press(20), Regular Push-ups(25), Curls(25), Sitting Tricep Dips(15), Seated Forearm Reverse Wrist(30), Side Lateral Raise(20), Military Push-ups(15), Twist Curl(25 each arm), Hammer Toss(15 each arm), Standing Side Forearm Rolls(30), Front Lateral Raise(20), Counter Wide Grip Pushups(25), Hammers(25), Overhead Tricep Extension(15 each arm), Standing Rear Forearm Rolls(30), Shrugs, Regular Counter Pushups(25), Two arm overhead Tricep Extension, Row, Rear Forearm Rolls, Lawnmowers(20)
Stretch
Day 2: Yoga, Avenger Abs, Caps Cardio
Day 3: Yoga, Obliques,
Obliques: 66 heel touches, 66 oblique v-ups, 66 heel touches, 66 oblique crunches
Day 4: 4.15 mile run, Forearms
Forearms: 30(30) forearm side curls, 30(30) front reverse forearm curls, 30(30) front forearm curls, 30(30) rear forearm curls
Week 3:
Day 1:
AM: Yoga
Core Abs: i min each
V-Up Roll-Ups, Sitting up down in outs, Cross Leg Sit-Ups, In n outs, Leg Climbs, Seated Twist, Push-up plank w hip thrusts, In & out bicycles, Plank w hip thrusts
Stretch
X-Training:1 min each
Jab, Ball kicks, Jab/Cross, Back kicks, Hook, Side kicks, Jab/Cross/Hook, Front and back kicks, Upper-Cuts, Three Directional Kick, Jab/Cross/HookUppercut, Back Knuckle/Ball Kick/Back Kick, Hook/Uppercut/Side Kick
Stretch
Forearms: 30(30) forearm side curls, 30(30) front reverse forearm curls, 30(30) front forearm curls, 30(30) rear forearm curls, 2 sets of 15(10) reverse curls
Calves: 2 sets 30(30) parallel calf raises, 2 set of 30(30) V calf raises, 2 sets of 30(30) inverted v calf raises
PM: Back n Bi
Back: 33(10) lawnmowers, 3 sets of 22(15) lawnmowers, 2 sets of 15(80) pulldowns, 3 sets of 10(90) pulldowns, 1 set of 6(100) pulldowns
Bi: 66(10) alternating holding curls, 3 sets of 22(15), 2 sets of 15(10) angle curls, 3 sets of 10(15) angle curls, 1 set of 6(20) angle curls
Day 2: Yoga, Obliques, 20 min/lap swim
Day 3: Shoulders, Calves
Shoulders: 20(10) side raises, 20(10) front raises, 15(15) side raises, 15(15) front raises, 2 sets of 20(20) alternating side raises, 2 set of 20(20) alternating front raises, 2 sets of 10(25) alternating side raises, 2 sets of 10(25) alternating front raises
Calves: 50(100) calf raises, 50(100) V calf raises, 50(100) inverted V calf raises, 45(105) calf raises, 45(105) V calf raises, 45(105) inverted V calf raises, 40(110) calf raises, 40(110) V calf raises, 40(110) inverted V calf raises, 35(115) calf raises, 35(115) V calf raises, 35(115) inverted V calf raises
Day 4: Yoga
Upper n Lower Abs: I min each
Lay down legs out hold, Lay down crunch hold, LL Cool Js, Lay down crunch, Leg lifts, Knees up crunch hold, Hello dollys, Knees up crunch, Scissors, Full crunch
30 min/lap swim
Day 5: Chest n Tri
Chest: 40(20) dumbbell flys, 2 sets of 25(25) dumbbell flys, 15 diamond push-ups, 15 military push-ups, 15 wide grip push-ups
Triceps: 40(10) one handed tricep extension, 2 sets of 15(15) one handed tricep extension, 16(60) cable tricep extension, 14(70) cable tricep extension, 12(80) cable tricep extension
Day 1: Yoga, Obliques, 2.15 mile run
Obliques: 1 min each
oblique v-ups, heel touches, oblique crunches, heel touches, oblique v-ups, heel touches, oblique crunches, heel touches
PM: Shoulders
Shoulders: 20(10) side raises, 20(12.5) front raises, 20(15) shoulder press, 20(17.5) shoulder press, 17(12.5) side raises, 17(15) front raises, 17(17.5) shoulder press, 17(20) shoulder press, 15(15) side raises, 15(17.5) front raises, 15(20) shoulder press, 15(22.5) shoulder press, 12(17.5) side raises, 12(20) front raises, 12(22.5) shoulder press, 12(25) shoulder press
Day 2:
AM: Yoga,
Upper n Lower Abs: I min each
Lay down legs out hold, Lay down crunch hold, LL Cool Js, Lay down crunch, Leg lifts, Knees up crunch hold, Hello dollys, Knees up crunch, Scissors, Full crunch
36 lap swim
PM: Tri’s
Triceps: 50(10) one handed tricep extension, 30(15) one handed tricep extension, 2 sets of 10(20) one handed tricep extension, 3 sets of 5(25) one handed tricep extension, 30(30) two handed tricep extension, 25(35) two handed tricep extension, 2 sets of 10(40) two handed tricep extension, 3 sets of 5(45) two handed tricep extension, 4 sets of 10(40) barbell skull crushers, 4 sets of 10(70) cable tricep extension
Day 3:
AM: Sex
PM: Legs
Legs: hack slide 20(90), angled leg press 20(90), 50(100) calf raises, hack slide 16(140), 16(140) angled leg press, 50(100) v calf raises, hack slide 14(160), angled leg press 14(160), 50(100) inverted v calf raises
Day 4:
AM: Yoga
PM: Bi’s
Biceps: 50(10) alternating hold curls, 30(15) alternating hold curls, 2 sets of 10(20) alternating hold curls, 3 sets of 10(25) alternating hold curls, 40(10) angle curls, 2 sets of 15(15) angle curls, 3 sets of 10(20) angle curls, 4 sets of 5(25) angle curls
Day 5: Yoga
Core Abs: 1 min each
V-Up Roll-Ups, Sitting up down in outs, Cross Leg Sit-Ups, In n outs, Leg Climbs, Seated Twist, Push-up plank w hip thrusts, In & out bicycles, Plank w hip thrusts
2.15 mile run
Comida:
Italian chicken, Salmon, organic brown rice, green beans, chicken mozzarella ravioli, muffins, naranjos, riced cauliflower, Rudy’s peach cobbler, Noosa, chili’s chips and queso, eggs, sausage, potatoes, home chicken chimichangas, breakfast burritos, chicken Caesar salads, turkey sandwich
Música:
Thomas Rhett Die A Happy Man, Murphy Elmor Whoever Broke Your Heart, Sam Hunt Montevallo & Between Pines, Coolio Gángsters Paradise, Dr Dre The Next Episode, Blake Shelton Mine Would Be You, Dustin Lynch Good Girl, Kendrick Lamar Overly Dedicated, Bebe Rexha
Movies/Shows:
Hitmans Bodyguard, Blade, IT, Blade II, Daredevil Season 3, Star Wars Resistance, Gifted Season 2
Video Juegos:
Mass Effect 2, Shadow of the Tomb Raider
Comics:
Shanghai Red, Marvel 2-in-1 Thing n Mr Fantastic, Batman Beyond, Titans, TMNT, Shuri, Captain America, Catwoman, Green Arrow, Nightwing
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