Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 7
Tuesday, April 5th, 2011:
Warm Up: Factorial Basics
You get the idea: 6 reps of each, then 5 reps of each, then 4 reps of each...etc …then one rep of each.
pushups, bicycle crunches(left & right counts as 1), squats, bodyweight rows (the lower the bar, the harder the row)
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: Posterior Chain, Core, Back
8 dead lifts (2/3 to 3/4 bodyweight)
16 seated reverse flys (light weight)
16 supine hip lifts (feet elevated)
8 lat pulls (1/2 bodyweight)
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: hips & lats/biceps
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. Also work bent over lat stretch, wall lat stretch, and seated biceps stretch.
Tomorrow is your first rest day for this week. If you’re feeling really motivated some traditional cardio wouldn’t hurt, but otherwise you should let your body rest.
Eat well, drink lots of water, and have fun! Love you.