ZeroMan Workout 1

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement.  Enjoy.

Day 1: Wednesday October 5^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

-       5 minutes at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

-       8 times: 30 seconds at ‘10’ to ‘12’ resistance 90+ RPM, followed by 1 minute at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

-       3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 10 – 20 minutes

-       Cable Lat Pulls: 12 reps at 55 lbs., 10 reps at 60 – 65 lbs., 8 reps at 65 – 75 lbs.

-       Seated Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs., max reps at 60 lbs.

-       Single leg Step ups on low step (8” – 12”): 3 times- 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

Stretch: 5 - 10 minutes

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.

Cool Down: 20 minutes

Walk, jog, or bike at a leisurely pace.  Treadmill, elliptical, recumbent, and the great outdoors are all good options.

Let me know how it goes!  Comment below or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.

get fit.

Day 2: Thursday October 6^th 2011 - REST