Thursday, March 31, 2011

JAFFEBBEWP5

Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 5

Friday, April 1st, 2011:

Warm Up:

15 minutes on a recumbent stationary bicycle; 10 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.

Stretch:

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Resistance: Pull-ups and Dynamic legs (running strength)

1) Max Pull-ups with as little machine assistance as possible (if you can do them free, then repeat after 2 minutes rest, then proceed to #2)

2) Max Pull-ups with 20 additional pounds of machine assistance

3) Max Pull-ups with 20 more additional pounds of machine resistance

3 times:

12 dynamic step ups with dumbbells

20 fast squats

10 fast twitch jump lunges

8 supine leg curls on stability ball

20 bicycle crunches

Cardio: Treadmill Tabata

Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 if you have been running at a high level, 10 or faster for super-elite runners). For 5 minutes alternate 20 seconds running, 10 seconds resting on the edges

Cool Down:

Walk 5 minutes on the treadmill.

Stretch:

Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

Last day of workouts this week! Take a break this weekend. Next week the rest days will be Wednesday and Sunday. Let me know how it’s going. Love you.

Get fit.

JAFFEBBEWP4

Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 4

Thursday, March 31st, 2011:

Warm Up:

15 minutes on a recumbent stationary bicycle; 10 cycles of 30 seconds high resistance 60 seconds low resistance.

Stretch:

Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

Resistance: Back / Abs Set

2 times:

30 hollow body rocks

20 arch body rocks

10 floor windshield wipers

30 tuck up crunches

20 banana arches

10 oblique bridges (left & right)

Cardio:

Run 2 miles. (treadmill, elliptical, track, or hit the streets)

Cool Down:

Walk half a mile.

Stretch:

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Hopefully this workout finds you well. Tomorrow is the last day of this workout week. Eat well, drink lots of water, and have fun! Love you, Jesse.

Get fit.

Wednesday, March 30, 2011

JAFFEBBEWP3

Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 3

Wednesday, March 30th, 2011:

Warm Up:

10 minutes on a recumbent stationary bicycle; 2 minutes low resistance, 1 minutes high resistance, 1 minutes medium resistance, 2 minutes low resistance, 1 minute high resistance, 1 minute medium resistance, 2 minutes low resistance. (this is a little harder than last time… really push it!)

Stretch:

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Resistance: 100 Push-up / Leg set!

Try to move through these exercises as quickly as possible. If you need to rest, limit your rest to 3 breaths of rest, no more than one break per exercise.

20 jumping jacks

30 push-ups elbows in (modify to push-ups on knees if necessary)

20 sumo squat jumps

30 push-ups elbows out (modify to push-ups on knees if necessary)

20 split-squat jumps (mountain climber jumps)

25 pike push-ups

20 traditional squat jumps

15 Hindu push-ups

20 jumping jacks

Cardio:

Run one mile on treadmill or elliptical.

Cool Down:

Walk half a mile on treadmill or elliptical.

Stretch:

Stretch: Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

This is the last day of consecutive butt-kicking resistance. Tomorrow will be mostly cardio and stretching. Hope all is going well! Love you, Jesse.

Get fit.