Saturday, January 21, 2012

Fitness Love For Ladies 12

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 12: Saturday, January 21st 2012

Warm Up: Jump Rope & Factorial Basics
400 jumps
5! (5, then 4, then 3, then 2, then 1 of each)

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: Dynamic Legs, Dumbbell Work, Back & Core
2 times:
-       20 dynamic Step Ups
-       15 dumbbell bench presses (at least twice as heavy as warm-up weight)
-       10 V-ups (assisted on a machine, jumping, or with a bungee if necessary)
-       pull-ups
-       20 squat jumps
-       15 dumbbell military presses (within 5 lbs of bench weight on each dumbbell)
-       10 leg lift to T.A. hip lift
-       pull-ups (assisted on a machine, jumping, or with a bungee if necessary)

Cardio: Treadmill Tabata

Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 or 10 if you have been running at a high level, 11 or faster for elite runners). For 6 minutes alternate 20 seconds running, 10 seconds resting on the edges.

Cool Down: Walk / Run
-       Walk for 5 minutes
-       Jog 1 mile at a leisurely pace

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 13: Sunday, January 22nd 2012
-      Run 1 mile
-      25 push-ups
-      25 squats
-      Run 1 mile
-      25 push-ups
-      25 squats

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