This workout is designed for women aged 16 – 35 with a strong to advanced fitness background. It will kick your butt. If you don’t have a strong fitness background, don’t be afraid to try; just be ready to modify movements you have trouble with and go very easy on the weight. Eat well the day of a workout (more info at the bottom), and be sure to drink lots of water. Always have a meal 1 to 2 hours before your workout, and have a snack ready for right after. Good luck!
Day 1: Tuesday, January 10th 2012
Warm Up: Jump Rope
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: Dumbbell Shoulders & Chest, 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)
You might want to have a friend or fellow workout enthusiast spot you on these if you struggle too much. If you think you’re doing them incorrectly or might get hurt, lower the weight.
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: Descending Run/Walk
- Run 6 minutes
- Walk 4 minutes
- Run 4 minutes
- Walk 6 minutes
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.
Try to base your meal ratios on a total daily protein intake of 65g to 85g (depending on your size) while striving to maintain a 9:7:3 carb:protein:fat ratio at every meal.
Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints. To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).
CINNAMON!! Add a dash of cinnamon to your morning cup of coffee. Another cup at lunch wouldn’t hurt.
Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during. Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!
Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love y’all. #FitnessIsLove
Day 2: Wednesday, January 11th 2012
Walk/Run 2-3 miles. Do a burpee for every year you have under your belt (sorry, 30-somethings) before and after your run.