Sunday, April 10, 2011


Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 10

Sunday, April 10th, 2011:
Sorry for the delay in the workout.  Between weddings, birthdays, and taking friends to the ER, this weekend was a little crazy.  I know I promised a hard one for Saturday, but since tomorrow will start a new week of workouts, and since I dropped the ball on posting the Saturday workout, this one is a little easier. 

Warm Up:
15 minutes on a recumbent stationary bicycle; 10 cycles of 30 seconds high resistance 60 seconds low resistance.


Resistance: Factorial Basics & Abs/Back Set

You get the idea: 8 reps of each, then 7 reps of each, then 6 reps of each...etc  …then one rep of each.
pushups, traditional crunches, squats, pull-ups (as assisted as necessary to complete)

2 times:
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.

The coming week is going to be a high intensity week with very few exercises.  Many of the workouts will be for time or max rounds per time, so come to the gym ready to push yourself!  Eat well, drink lots of water, and have fun!  Love you.
Get fit! 

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