Skip to main content

Jesse Lingard home workouts!!!



Manchester United star Jesse Lingard is posting on his social media free work out you can do at home. Manchester United midfielder Jesse Lingard’s 40-minute workout consists of three rounds of four sets of exercises, including cardio, core and overall strength, with a bonus round if you can hack it!

His work as follows -- 


First set no breaks in between 

  • High knees --30 Seconds
  • Bur-pees --30 seconds
  • Mountain climb -- 30 seconds
  • Alternate lunges -- 30 seconds 
  • 1 minute rest
Second set no breaks in between

  • Sit ups -- x10
  • Elbows to knees -- x10
  • Touch heels -- x10
  • Scissors -- x10
  • Touch toes -- x10 
  • 1 minute rest

Third sets no breaks in between  

  • Press up -- 8 to 1
  • Press up to plank -- x10
  • Plank left / right -- 30 seconds 
  • 1 minute rest
Forth sets no breaks in between 

  • Wall sit / squat -- 30 seconds 
  • Revers Lungs -- x10
  • Jump squats -- x10 
  • Walk on toes -- 30 seconds
  • 1 minute rest 

*Fifth set no breaks in between (Bonus Round optional)*

  • Press up every 5 seconds -- 1 minute 
  • Russian twist -- x20
  • One leg core ABS with breathing 
  • 1 minute rest 
  • Cool down 

Comments

Post a Comment

Popular posts from this blog

 Data security week 5 blog   Intrusion Detection Systems What is Intrusion Detection Systems? Intrusion Detection Systems or in short form IDS. Am going to refer to Intrusion Detection Systems as IDS. IDS is a network security tool that is used to for detecting vulnerability exploits against a target application or computer. Intrusion Prevention Systems (IPS) extended IDS solutions by adding the ability to block threats in addition to detecting them and has become the dominant deployment option for IDS/IPS technologies. IDS monitors network traffic for unusual or suspicious activity and sends an alert to the administrator user. Detection of anomalous activity and reporting it to the network administrator is one of the main functions however, some IDS software can take action based on rules when malicious activity is detected, like blocking certain untrustworthy incoming traffic. IDS can be host based or network-based systems.   How can IDS protect your ne...
Post a Comment
Read more
Data security firewall  What is a firewall? A firewall is network security device or software that monitors incoming and outgoing network traffic, it permits, or blocks network traffic data packets based on a set of security rules . The purpose of the firewall is filter out any malicious traffic like viruses and hackers and tonight access to the viruses and hackers, and it will allow safe network traffic through such as the Internet. By default, a firewall blocks all network traffic coming into the network it is protecting.  For the campus firewall this means that no traffic from the Internet can get on the Missouri State campus network without explicit permission.  To permit traffic through the firewall we create exceptions or rules that allow certain traffic on the network.  The rules are defined by the IP addresses of the sender and receiver of the traffic as well as the type of traffic e.g. web or SSH.  Types of firewalls Firewalls can either be soft...
Post a Comment
Read more

My home workout!!

I am no way a professional or a athlete but I have been keeping up with a routine that works for me. I have been into training since 2015, I have a very small home gym which contains:- A bench  Wights up to 20kg Dumbbell Dip and pull up machine  Mats   Today we are going over my Upper Body Push day :- First for a warm up 5 minute skipping. High knees skipping  Push up 5- 10 Stretch your upper body    Then right into the main workout:-  Close-Grip Bench Press - 4 sets x 10, 8,8,6 reps  with 60 seconds rest Incline Dumbbell hammer- grip press 4 x set 8 reps with 60 second rest  Dumbbell rear delt raise - 4 sets x 12 with 60 seconds rest  Skull crusher - 4 sets x 10,8,8,6 with 60 seconds rest  Decline Push up - 4 set between 10-15 with second rest Arnold Press - 4 sets 8 reps with seconds rest  Body-weight Dips - 4 sets reps Max out 60 seconds rest Cool Down :-  5 minutes walk a...
Post a Comment
Read more