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
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
Run 3 to 4 miles (treadmill, elliptical, track, or hit the streets)
Walk half a mile.
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.
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!
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