Thursday, May 26, 2011

Posting Absence

Sorry for the lack of posting lately. I've had a busy few days. I got engaged on Saturday, had work stuff to deal with, and I had a sick dog that I had to put to sleep yesterday. Now I'm on my way to Nashville for a wedding, so I won't have much to offer until next week. Anyway, here is a quick body-weight workout to tide you over:

WARM UP: JUMP ROPE
600 jumps

SRETCH: comprehensive light stretching

RESISTANCE: PUSH-UPS & DYNAMIC LEGS
60 seconds high knees running drill
30 push-ups (elbows in)
20 sumo squat jumps
30 push-ups (elbows out)
20 split squat jumps
25 pseudo-planche push-ups
20 traditional squat jumps
15 dive bomber push-ups
20 feet together long jumps
15 Hindu push-ups
60 seconds high knees running drill

CARDIO:
Run 2 miles.

COOL DOWN:
Walk half of a mile.

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.

The new, multi-tier workout program will start next week. Love y'all!


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Sunday, May 22, 2011

JAFFEBBEWP40

Okay…  This is it:  the last workout of the first eight week period.  Short of guidance for the next eight weeks, I’m going to switch gears a little bit:  I’m going to start posting 3 different workouts every day!  It will either be three different levels of the same workout program, or 3 different equipment options for the same workout.  Let me know which sounds more appealing to you!
Warm Up: Jump Rope, Factorial Basics
500 jumps
6!

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: 100 push-up/Leg Set
Try to move through these exercises as quickly as possible. If you need to rest, limit your rest to 3 breaths of rest, no more than one break per exercise.

20 jumping jacks
30 push-ups elbows in (modify to push-ups on knees if necessary)
30 push-ups elbows out (modify to push-ups on knees if necessary)
20 split-squat jumps (mountain climber jumps)
20 jumping jacks

Cardio:
Run 3 to 4 miles (treadmill, elliptical, track, or hit the streets)

Cool Down:
Walk half a mile.

Stretch: Shoulders, Chest, Back

Switching gears starting next week!  Let me know how it’s going (tweet about it: tag it #FitnessIsLove). Eat well, drink lots of water, and have fun!  Love you!

Give the gift of Fitness!  Share coachgeoff.com with your friends.  Fitness is love!

Get fit.

Friday, May 20, 2011

JAFFEBBEWP39


Warm Up: Bicycle
15 minutes on a recumbent stationary bicycle; 10 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.

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: 50/100 for time!!!
This is the last time you’ll see a benchmark-style workout this 8 week period.  Good luck!

You can break it up however you like: 10 and 5 of each 10 times, all of 1 exercise then break up the rest, whatever.  Just get it all done.  This is for time, so the 3 breath rule applies here, too.  If you need a rest, take 3 breaths then get moving again.  As many breaks as you need, but never more than 3 breaths.  Keep track of your time and what you have to modify to be successful.

50 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
50 push-ups
100 squats

Cardio:
Run 2 miles (treadmill, elliptical, track, or hit the streets)

Cool Down:
Walk half of a mile.

Stretch: Shoulders, Chest, Back

Give me some ideas for what you would like to accomplish over the next eight weeks so I can design the program accordingly.  Let me know how it's going!  Tweet about it @geoffcraft #FitnessIsLove and/or #JAFFEBBEWP.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.
Give the gift of Fitness: Tell your friends about coachgeoff.com!  Fitness is love!

Thursday, May 19, 2011

JAFFEBBEWP38


Warm Up: Jump Rope, Factorial Basics
500 jumps
6!

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: Dynamic Legs, Dumbbell Presses, Lats, Core
2 times:
15 dumbbell bench presses (at least twice as heavy as warm-up weight)
10 V-ups (assisted on a machine, jumping, or with a bungee if necessary)
15 dumbbell military presses (within 5 lbs of bench weight on each dumbbell)
5 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

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

Let me know how it's going!  Tweet about it @geoffcraft #FitnessIsLove and/or #JAFFEBBEWP.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

Wednesday, May 18, 2011

JAFFEBBEWP37.5

Today is technically a rest day, but it would be a good idea to take advantage of this opportunity to get a little warm, stretch, and maybe take a leisurely run.

Warm Up: Jump Rope
300 Jumps 

Stretch: Shoulders, Chest, Back
 
Cardio:
Run or walk 2 to 3 miles.
 
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.
 
I'm thinking about restructuring the way I offer exercise on the website, so I could really use some feedback about the last 8 weeks of workouts.   Let me know how it's going!  Tweet about it @geoffcraft #FitnessIsLove and/or #JAFFEBBEWP.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.
 

Tuesday, May 17, 2011

JAFFEBBEWP37


Warm Up: Jump Rope, Factorial Basics
500 jumps
6!

Stretch: Shoulders, Chest, Back

Resistance: Posterior Chain, Core, Back
3 times:
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 to 2/3 bodyweight)

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:
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.

Please hook me up with some goals of yours so I can start planning the next eight weeks of your workouts!  Let me know how it's going!  Tweet about it @geoffcraft #FitnessIsLove and/or #JAFFEBBEWP.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.