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 15: Tuesday, January 24th 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: Posterior Chain,
Core, Back
3 times:
You might
want to have a friend or fellow workout enthusiast keep an eye on your form for
you (or use the mirrors). If you think
you’re doing anything 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: Legs
& Hips
Comprehensive
light stretching, then focus on deep hip external rotators, glutes and IT band
(tensor fasciae femoris) with butterfly stretches, feet farther in front
butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
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 16: Wednesday, January 25th 2012
- 3
mile run/walk
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