Jesse's Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program
Tuesday, March 29th, 2011:
Warm Up: 10 minutes on a recumbent stationary bicycle; 2 minutes at low resistance, 2 minutes medium resistance, 2 minutes low resistance, 2 minutes medium/high resistance, 2 minutes 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 (I know it sounds like a lot, but after the workout yesterday, you might want to hit these stretches a few times throughout the day).
Resistance: Posterior Chain, Core, Shoulders
Repeat 3 times:
8 Dead Lifts ( 2/3 bodyweight)
12 Back Extensions
16 Air Squats
12 Barbell Military Presses (light weight)
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. 10 rounds will be brutal, so for the first time, there is no shame in stopping after 8 rounds (4 minutes).
Cool Down: Walk for 5 minutes on Treadmill
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.
Some days will be more intense than others, but this workout is more typical of time and volume for most of the future workouts. Eat right, drink plenty of water, and have fun. Love you, Jesse.