JAFFEBBEWP38

Warm Up: Jump Rope, Factorial Basics

500 jumps

6!

arch body rocks, hollow body rocks, seated dumbbell reverse flys, light weight dumbbell bench

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:

20 dynamic Step Ups

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)

5 pull-ups

20 squat jumps

15 dumbbell military presses (within 5 lbs of bench weight on each dumbbell)

10 leg lift to T.A. hip lift

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

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.

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.