JAFFEBBEWP22

Warm Up: Bicycle, Jump Rope

9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.

400 jumps

Stretch: Shoulders, Chest, 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: Pull-ups and Dynamic legs (running strength)

1) Max Pull-ups with as little machine assistance as possible (if you can do them free, then repeat after 2 minutes rest, then proceed to #2)

2) Max Pull-ups with 20 additional pounds of machine assistance

3) Max Pull-ups with 20 more additional pounds of machine assistance

3 times:

12 dynamic step ups with dumbbells

20 fast squats

10 fast twitch jump lunges

8 supine leg curls on stability ball

20 bicycle crunches

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 5 minutes on the treadmill.

Stretch:

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.

Tomorrow is a rest day!  Hooray!  Thursday will be another fun resistance workout.  Let me know how it’s going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement).  Eat well, drink lots of water, and have fun!  Love you!

Get fit.