Thursday, April 28, 2011

JAFFEBBEWP24


Warm Up: Jump Rope
600 jumps

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.

Resistance: Dumbbell Shoulders & Chest, Core
3 times:
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

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

Stretch: Shoulders, Chest, Back

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!

Get fit.

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