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.
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: 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)
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.
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.