Wednesday, April 13, 2011


Warm Up: Bicycle
15 minutes on a recumbent stationary bicycle; 10 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.

Stretch: Shoulders, Chest, Back

Resistance: Factorial Basics
squats, pike push-ups, V-ups, lat pulls (medium weight), arch body rocks

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 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.

Really focus on your stretching today, and even though tomorrow is a rest day, I would do a little something to get warm then do all of your stretches again.  Hope the last couple workouts weren’t too rough.  Let me know!  Love you.

Get fit.

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