Tuesday, January 31, 2012

Fitness Love For Ladies 22


This workout is designed for women aged 16 and up 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 22: Tuesday, January 31st 2012

Warm Up: Jump Rope & Factorial Basics
400 jumps
5! (5 of each, then 4 of each, then 3 of each, then 2 of each, 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: 100 push-ups & legs for time
Try to move through these exercises as quickly as possible. If you need to rest, limit your rest to 3 breaths of rest, no more than one break per exercise.

-       20 jumping jacks
-       30 push-ups elbows in (modify to push-ups on knees if necessary)
-       20 sumo squat jumps
-       30 push-ups elbows out (modify to push-ups on knees if necessary)
-       20 split-squat jumps (mountain climber jumps)
-       25 pike push-ups
-       20 traditional squat jumps
-       15 Hindu push-ups
-       20 jumping jacks

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 23: Wednesday, February 1st 2012
-      Run for 2 minutes
-      10 burpees
-      Run for 4 minutes
-      10 burpees
-      Run for 6 minutes
-      10 burpees
-      Run for 8 minutes

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