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.
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: Dumbbell Shoulders, Chest, and Core
15 arch body bananas
12 dumbbell flys (light weight)
10 dumbbell bench presses (enough weight to finish comfortably the first round, but struggle the last)
20 legs up crunches
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)
10 floor windshield wipers with dumbbells
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
Walk 2 minutes on the treadmill, then run 1 mile at an easy pace.
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.
This week is going to be a little more random. Expect some running workouts, high volume resistance, high intensity resistance, factorial basics, jump rope, and whatever else I can think of to torture, err.. I mean, train you. 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!