Warm Up: Bicycle & Jump Rope
8 minutes on recumbent
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:Factorial Presses, Pull-ups & Core
dumbbell bench press
pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
ball forward crunches
dumbbell military presses
supine hip lifts (feet elevated)
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”.
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 ready to run again tomorrow! Let me know how everything is going! Tweet about it @geoffcraft with #FitnessIsLove or #JAFFEBBEWP. Eat well, drink lots of water, and have fun! Love you!