Week 1 OF HEIGHT PROGRAM

 Week 1 OF HEIGHT PROGRAM

Week 1

WARM UP - Perform Exercise No. 1 before performing the set of exercises.

Exercise No 1 (Warm Up)

You have seen boxers in the ring warm up by jogging before the fight.

Before you do the exercises, jog for about 3 minutes. This will

stimulate the circulation in the whole body. You can also march

bending your knees as high as possible and at only one point.

Exercises:

• Barbell squats: 3 sets of 10-12 repetitions
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  Barbell squats exercise
• Deadlifts: 3 sets of 5-8 repetitions
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  Deadlifts exercise
• Bench press: 3 sets of 8-10 repetitions
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  Bench press exercise

Stretches:

• Hamstring stretch: Hold for 30 seconds each side
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  Hamstring stretch exercise
• Quadriceps stretch: Hold for 30 seconds each side
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  Quadriceps stretch exercise
• Calf stretch: Hold for 30 seconds each side
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  Calf stretch exercise
• PERFORM IN THE MORNING AND AT NIGHT

Week 1

Diet:

• Eat a healthy diet that is high in protein and calcium.
• Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol.

Sample Meal Plan:

• Breakfast: Oatmeal with berries and nuts
• Lunch: Salad with grilled chicken or fish
• Dinner: Quinoa stir-fry with vegetables and shrimp