Thursday, April 7, 2011

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Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 8

Thursday, April 7th, 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:

Resistance: Dumbbell Shoulders and Chest, Core
Now that we’re back in the workout saddle, some workouts are going to repeat.  You’ll see this exact resistance training again next week as well.  A little rotating specificity with your workouts will help you gauge your fitness level a little better, and give you something to work for (more weight, less assistance, smoother motion, etc.)

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
Again, most of the cardio will repeat on a slightly different period than the resistance.  Try to really push it and hit higher “fast” RPMs every time you repeat this module.

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 and chest again:

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).  Next week I might be able to meet with you for a workout (Wednesday morning maybe?) and I can help with form/technique tips.  Let me know.

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

Get fit.

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