Monday, April 4, 2011

JAFFEBBEWP6

Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 6

Monday, April 4th, 2011:

Warm Up: Factorial Basics

You get the idea: 8 reps of each, then 7 reps of each, then 6 reps of each...etc …then one rep of each.

8!

pushups, tuck-up crunches, squats, pull-ups (as assisted as necessary to complete)

Stretch:

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: Dumbbell Shoulders and Chest, Core

3 times:

15 arch body bananas

12 dumbbell flys (light weight)

10 dumbbell bench presses (enough weight to finish comfortably the first round, but struggle the last)

20 legs up crunches

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)

10 floor windshield wipers with dumbbells

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: 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 2 minutes on the treadmill, then run 1 mile at an easy pace.

Stretch:

Shoulders and chest again:

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.

Be careful with the weight lifting. Don’t be afraid to ask for help at the gym, or even ask someone if you’re doing the exercises correctly. If there is no one to help, or you’d rather not ask, substitute a bodyweight exercise (ie. push-up, pike push-up, etc).

Eat well, drink lots of water, and have fun! Love you.

Get fit.

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