Thursday, March 31, 2011


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.


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)


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

Cool Down:

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.

Get fit.

1 comment:

Neal W. said...

I think people visiting your site would prefer to see progressions and programs for developing levers, planches, different ring strength holds, ect.

To be honest, these sorts of high rep, endurance based bodyweight programs are a dime a dozen.

Best regards