Tuesday, March 20, 2012

Man Up 02


Man Up
The Man Up workout series is a combination of home workouts and gym workouts that are scalable for every fitness level.  The weights listed will be for intermediate users, and scaling info will be provided when necessary (e.g. 3 rep max, ½ bodyweight, etc.)
There will be diet suggestions as always, and self-improvement principles related to health.  I’m going to try to post workouts and previews 6 days of the week, but I need your help to keep me honest.  If all goes well there will be at least one workout video a week and lots of links to keep you on track.  Good luck!
Day 02: Monday, March 20th 2012
Warm Up: Jump Rope
-       500 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:
Push-ups:
-       Push-up position hold for 90 seconds
-       Mountain Climbers 45 seconds
-       20 Push-ups (standard, modified, or bench modified)
-       Push-up position hold for 90 seconds
-       Mountain Climbers 45 seconds
-       20 Push-ups (standard, modified, or bench modified)
Functional:
-       20 air squats
-       4 light weight Turkish Get-Ups L & R
-       20 air squats
-       4 light weight Turkish Get-Ups L & R


Cardio: Run / Walk 2 miles

Stretch: 5 - 10 minutes
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.

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, and 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!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove
get fit.

Tomorrow: Back to the gym! 
Find a diet and workout buddy to keep you honest and on track with your goals.  You don’t have to workout together necessarily, but keep in touch about your progress and especially your eating habits.

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