Thursday, April 28, 2011

JAFFEBBEWP24


Warm Up: Jump Rope
600 jumps

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: Dumbbell Shoulders & Chest, Core
3 times:
12 dumbbell flys (light weight)
10  dumbbell bench presses (enough weight to finish comfortably the first round, but struggle the last)
8 dumbbell incline bench presses (enough weight to finish comfortably the first round, but struggle the last)
8 dumbbell military presses (enough weight to finish comfortably the first round, but struggle the last)

You might want to have a friend or fellow workout enthusiast spot you on these if you struggle too much.  If you think you’re doing them incorrectly or might get hurt, lower the weight.

Cardio: RPM Tabata
Set the recumbent (or standup) stationary bicycle to a low/medium resistance.  Establish a comfortable “cruising” RPM, then establish a “fast” RPM by cycling as fast as you can for 30 seconds.   Once you’ve established these values and recovered from your fast test, begin a 5 minute cycle tabata:
10 rounds of: 20 seconds “fast” RPM, 10 seconds “cruise” RPM

Cool Down:
Cruise 2 minutes on the recumbent, then bike 2 miles at a pace between “cruise” and “fast”.

Stretch: Shoulders, Chest, Back

Tomorrow is a rest day!  Hooray!  Sunday will just be a basic body-weight workout with a long run (next week will have more running, too).  I’ll be on my way back from a wedding on Sunday, so if I forget to post the workout, call or text me, and I’ll phone it in for you.  Let me know how it’s going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement). Eat well, drink lots of water, and have fun!  Love you!

Get fit.

JAFFEBBEWP23

Warm Up: Bicycle, Jump Rope
9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.

400 jumps

Stretch: Shoulders, Chest, Back

Resistance: Max Rounds!
Here it is again!  Keep track of how many rounds you complete in 15 minutes (since it’s timed, use the 3 breath rest rule… as many rests as you need, but only 3 breaths)

5 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
5 push-ups

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

Cool Down:
Walk half a mile.

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.

Tomorrow will be more volume with less intensity, and Saturday will be your second rest day this week.  Let me know how it’s going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement). Eat well, drink lots of water, and have fun!  Love you!

Get fit.

Tuesday, April 26, 2011

JAFFEBBEWP22


Warm Up: Bicycle, Jump Rope
9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.
400 jumps

Stretch: Shoulders, Chest, Back

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 assistance

3 times:

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

Cool Down:
Walk 5 minutes on the 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.

Tomorrow is a rest day!  Hooray!  Thursday will be another fun resistance workout.  Let me know how it’s going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement).  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

Monday, April 25, 2011

JAFFEBBEWP21

Warm Up: Bicycle, Jump Rope
9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.

400 jumps

Stretch: Shoulders, Chest, Back

Resistance: 50/100 for time!!!
You can break it up however you like: 10 and 5 of each 10 times, all of 1 exercises then break up the rest, whatever.  Just get it all done.  This is for time, so the 3 breath rule applies here, too.  If you need a rest, take 3 breaths then get moving again.  As many breaks as you need, but never more than 3 breaths.  Keep track of your time and what you have to modify to be successful.

50 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
50 push-ups
100 squats

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

Cool Down:
Walk half a mile.

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.

Don’t forget to keep track of your times on these benchmark repeat workouts.  Let me know how it’s going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement).  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

Saturday, April 23, 2011

JAFFEBBEWP20

Warm Up: Jump Rope, Factorial Basics
500 jumps
6!

Stretch: Shoulders, Chest, Back

Resistance: Factorial Presses, Pull-ups & Core
8!
pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
supine hip lifts (feet elevated)

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

Cool Down:
Walk half a mile.

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.

Happy Easter!  Let me know how the first few weeks have been going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement).  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

Friday, April 22, 2011

New Workout Video!



My workout from 4-21-11:

2 sets of 12 P-bars horizontal pull-ups
2 sets of 12 25 lb. dumbbell flys
3 sets of 5 support swings to handstand on rings
2 press sequences on P-bars
2 30 second handstands (start on rings, finish on P-bars)
3 sets of 8 lever/maltese presses with 25 lb. weights
3 sets of 8 dip swings to hop (8th to handstand)
2 sets of 12 explosive leg press to hip extensions with whale mat
2 sets of 10 jump-overs
18-15-12 stick jump-overs
3 sets of 10 chin swings to lever

Handstand push-ups, planche push-ups, and push-ups to burn out.

Get fit.

JAFFEBBEWP19


Warm Up: Jump Rope, Factorial Basics
500 jumps
6!

Stretch: Shoulders, Chest, Back

Resistance: Posterior Chain, Core, Back
3 times:
8 dead lifts (2/3 to 3/4 bodyweight)
16 seated reverse flys (light weight)
16 supine hip lifts (feet elevated)
8 lat pulls (1/2 to 2/3 bodyweight)

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

Cool Down:
Walk 2 minutes on the treadmill, then run 1 mile at an easy pace.

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.

This is the last tough workout of the week.  Tomorrow will be considerably easier, and Sunday is a rest day!  Eat well, drink lots of water, and have fun!  Love you!

Get fit.