6 Weeks of Hardness- Part 2

Fourth Week Assignments

Fitness:

Walk every day this week – 8,000 steps daily

Side Lunge Reach (15x each leg)

Classic Push-up (3 sets/3reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x)

Cobra (30 sec./10x)

Woodchopper Exercise (15x)

Squat (15x)

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg

Grape Seed Extract (75mg)

L-arginine (3g)

Horny Goat Weed (2 500mg capsules)

2 Omega III Fatty Acids capsules/meal

Nutrition:

Eat foods that are low Glycemic

Eat more fish New

Project:

Pull the plug on the TV New

Increase the amount of sleep time New

Squat Thrust (3x) New

Bridge (10x) New

Fifth Week Assignments

Fitness:

Walk every day this week – 9,000 steps daily

Side Lunge Reach (15x each leg)

Classic Push-up (3 sets/10reps)

Plank (60 sec./3x)

Angry Cat Stretch (10 sec. hold/3x)

Cobra (30 sec./10x)

Woodchopper Exercise (20x)

Squat (20x)

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Horny Goat Weed (2 500mg capsules)

2 Omega III Fatty Acids capsules/meal

Nutrition:

Eat foods that are low Glycemic

Eat breakfast daily

Cut back on the meat

Project:

Spend time reading

Take a day off work

Squat Thrust (5x)

Bridge (15x)

Hip Flexor Stretch (hold 15 sec. each leg) New

Single Leg Squat (5x each leg) New

Niacin (2 400mg Capsules) New

Sixth Week Assignments

Squat Thrust with Push-ups (5x) New

Bridge (15x)

Hip Flexor Stretch (hold 15 sec. each leg) New

Single Leg Squat (5x each leg) New

Single Leg Bridge (5x each leg) New

Neck Stretch (4x) New

Back Extensions (5x) New

Childs Pose (60 sec.) New

Niacin (2 400mg Capsules)

Vitamin C (500mg) New

Vitamin E (400IU) New

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6 Weeks of Hardness-Part 1

First Week Assignments

Fitness:

The goal is to walk every day this week – 5,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/3reps)

Plank (30 sec./3x)

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Nutrition:

Reduce portion size by 500 calories/day

Eat foods that are Low Glycemic

Project:

Check your medicine cabinet

Compare drugs at http://www.thehardnessfactor.com go to “Hardness Exclusives”

Click “Medications & Hardness”

Determine your BMR (% of body fat)

Second Week Assignments

Fitness:

The goal is to walk every day this week – 6,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/5reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x) New

Cobra (30 sec./10x) New

Supplement:

Pycnogenol (75 mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g) NO2

Horny Goat Weed (2 500mg capsules) NO2 New

Nutrition:

Eat foods that are low Glycemic

Eliminate all fried foods New

Project:

Reduce stress in your life. New

Stop or reduce smoking. New

Third Week Assignements

Fitness:

The goal is to walk every day this week – 7,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/8reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x)

Cobra (30 sec./10x)

Woodchopper Exercise (10x) New

Squat (10x) New

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Horny Goat Weed (2 500mg capsules)

2 Omega III Fatty Acids capsules/meal New

Nutrition:

Eat foods that are low Glycemic

Eat more fruits and vegetables New

Project:

Spend more time in Prayer. New

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