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.

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