Warm Up: Jump Rope
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: Dumbbell Shoulders & Chest, Core
12 dumbbell flys (light weight)
10 dumbbell bench presses (enough weight to finish comfortably the first round, but struggle the last)
8 dumbbell incline bench presses (enough weight to finish comfortably the first round, but struggle the last)
8 dumbbell military presses (enough weight to finish comfortably the first round, but struggle the last)
You might want to have a friend or fellow workout enthusiast spot you on these if you struggle too much. If you think you’re doing them incorrectly or might get hurt, lower the weight.
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
Cruise 2 minutes on the recumbent, then bike 2 miles at a pace between “cruise” and “fast”.
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.
Tomorrow is a rest day! Hooray! Sunday will just be a basic body-weight workout with a long run (next week will have more running, too). I’ll be on my way back from a wedding on Sunday, so if I forget to post the workout, call or text me, and I’ll phone it in for you. 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!