Train like Pallesen – The full customized workout program (Day 2)
It’s time for second day of Julie’s workout routine, read more about Julie and see the full program for day 1 here. The program has 3 days, and should be spread out during your week. In between you can do other activities such as yoga, a longer run, lay on your sofa or whatever you like:)
Julie?s shape has accelerated over the past years, and we ended up competing whenever we had the chance in classes or when working out together. Due to my knee injury, Julie is wearing the crown, for now…
She lives a busy life with a lot of traveling, one of the number one reasons for people to get out of shape! Julie didn?t want that to happen, so I started making workout programs for her to use, when out of the country. This is individually made for her and her shape, strengths and weakness, but might give you some inspiration for your own workouts.
This actually her 4th program, you can see the first 3 on her blog This Way by Pallesen.
IMPORTANT: Start at your own level and listen to your body. This is customized for Pallesen, but feel free to try it out;)!
Day 2 focuses a lot on cardio, getting her heart rate up, and possibly feeling a little queasy. After warm up she’s running 400 meter intervals. Break decreases while the tempo increases. How far you get will depend a lot of the shape on how you feel on that particular day. If you’re feeling stressed or tired, don’t feel bad if you don’t get as far as you did last time, listen to your body. After that vi have a circuit training with a few plyometric exercises. It keeps the heart rate up, but make sure you don’t rush through the them, do it properly and feel the burn. Enjoy:)
|Walk from incline 5-15 (increase incline every 30sek)|
|Run 400 m. (break 200m) start at 13km/t (Increase 0,5)|
|Stop when you can’t run anymore|
|Strength training: (5 rounds, 2 min. Break between)|
|10x Jump squat crawls|
|15x Push ups|
|20x Bodyweight scissor kicks|
|Tabata training (8 rounds)|
|8 rounds, 20 sek. (break 10 sek.)|
|Mountain Climbers (SLOWLY no jumping)|
|ABS (you decide but stick to the same exercise all rounds)|
|Back extensions on the ground, lift legs as well|
|Stretching and foam roller (Chest openers with foam roller*)|
*Google if necessary
Pallesen combines her workout with yoga, boxing, surfing and whatever she?s able to do on her adventuress travels around the world. And she eats a healthy and balanced diet;)
Look here for day 1 and day 3, and stay tuned for new workout routines;) #simplyfit