Tuesday, April 19, 2011


Warm Up: Jump Rope, Factorial Basics
(The warm up will be this or something similar all week)
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: For time!!!
As promised, here is a blast from last week!  Keep track of your times!
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)

squat jumps
standing barbell military press
pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

Run 2 miles.  (treadmill, elliptical, track, or hit the streets)

Cool Down:
Walk half a mile.

Stretch: Shoulders, Chest, Back

This is the only high intensity workout this week.  Push the resistance set hard and rest as long as you need to before you do your cardio.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

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