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 11: Thursday, March 29th 2012
Warm Up: Jump Rope &
Factorial Basics
400 jumps
6! (6 of
each, then 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.
Resitance
/ Cardio:
2 times:
-
20
long jumps (jump as far as you can with your feet close together)
-
Run
2 minutes
-
Run
2 minutes
-
20
squat jumps
-
Run
2 minutes
-
10
Burpees
-
Run
2 minutes
-
30
seconds high knees drill
-
Run
2 minutes
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.
Cool Down: Walk 5 minutes
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 for the last fierce workout of
this week!
Plan a healthy treat for you and someone you care about
(it has to be good enough to convince them to eat healthy, too!)
1 comment:
Your website is for sure worth bookmarking.
obgyn office
Post a Comment