Warm Up: Factorial Basics
Arch Body Rocks
Stretch: Shoulders & Back
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: For time!!!
This workout will show up again over the next few weeks. Keep track of how long it takes you. Push it as hard as you can, and if you need to take a rest, rest for 3 breaths only, then get back to it. (rest as many times as you need, but only for 3 breaths!!!) Keep the weight on the military presses pretty light, since speed is the name of the game on this workout.
21 squat jumps
21 standing barbell military press
21 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
15 squat jumps
15 standing barbell military press
15 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
9 squat jumps
9 standing barbell military press
9 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
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
Cruise 2 minutes on the recumbent, then bike 2 miles at a pace between “cruise” and “fast”.
Have Fun! You should be sucking air during the resistance workout. If you're not miserable when you've finished, then you didn't push it hard enough. Drink lots of water and eat well within a half an hour before AND after. Love you!