Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 5
Friday, April 1st, 2011:
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.
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
20 fast squats
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
Walk 5 minutes on the treadmill.
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.