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 8: Tuesday, January 17th 2012
Warm Up: Recumbent Bike
Recumbent
Resistance Intervals
-
3
minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
- 8 times: 30 seconds at ‘11’ to ‘13’
resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80
RPM
- 5 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: 50 / 100 for time!
You can break
it up however you like: 10 and 5 of each 10 times, all of 1 exercise then break
up the rest, whatever. Just get it all done. This is for time, so
the 3 breath rule applies here, too. If you need a rest, take 3 breaths
then get moving again. As many breaks as you need, but never more than 3
breaths. Keep track of your time and what you have to modify to be
successful.
50 pull-ups (assisted on a machine, jumping, or with a
bungee if necessary)
100 tuck-up crunches
100 squats
Cardio:
Run 2 miles
(treadmill, elliptical, track, or hit the streets)
Cool
Down:
Walk half of 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.
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 9: Wednesday, January 18th 2012
- Run
for 5 minutes
- Run
for 5 minutes
- Run
for 5 minutes
- Run
for 5 minutes
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