Sunday, May 1, 2011


WARM UP: Jump Rope
600 jumps

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-ups & Legs

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)
20 sumo squat jumps
30 push-ups elbows out (modify to push-ups on knees if necessary)
20 split-squat jumps (mountain climber jumps)
25 pike push-ups
20 traditional squat jumps
15 Hindu push-ups
20 jumping jacks

Run 3 miles (treadmill, elliptical, track, or hit the streets)

Walk half a mile.

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.

Next week will be a lot of running; some long runs, some sprinting, some surges, and some intervals, so make sure you have access to a track or field. 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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