Monday, April 18, 2011


Warm Up: Jump Rope, Factorial Basics
500 jumps

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.

Resistance: Dynamic Legs, Dumbbell Presses, Lats, Core
2 times:
15 dumbbell bench presses (at least twice as heavy as warm-up weight)
10 V-ups (assisted on a machine, jumping, or with a bungee if necessary)
15 dumbbell military presses (within 5 lbs of bench weight on each dumbbell)
5 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

Cool Down:
Cruise 2 minutes on the recumbent, then bike 2 miles at a pace between “cruise” and “fast”.

Stretch: Shoulders, Chest, Back

Going into the fourth week, you should really start to see some results.  If you’re not achieving your body composition goals then we should take a closer look at your diet.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

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