Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 4
Thursday, March 31st, 2011:
15 minutes on a recumbent stationary bicycle; 10 cycles of 30 seconds high resistance 60 seconds low resistance.
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
10 oblique bridges (left & right)
Run 2 miles. (treadmill, elliptical, track, or hit the streets)
Walk half a mile.
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.