Tuesday, April 12, 2011


Warm Up: Factorial Basics

Stretch: Shoulders, Chest, Back

Resistance: 50/100 for time
I know this sounds like a tall order, but you can do it.  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; you will see this workout again. 

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

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.

I know this workout is rough, but this is the high end for volume in this series.  You can handle it.  Tomorrow will be easier (mostly cardio), and Thursday is the first rest day this week.  Good luck!  Drink lots of water, eat well, and have fun!  Love you!
Get fit.

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