Tuesday, January 10, 2012

Fitness Love For Ladies 01

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
600 jumps

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
3 times:
-       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

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
get fit.

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.

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