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 13: Saturday, March 31st 2012
Warm Up: Jump Rope &
Factorial Basics
·
400 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.
Cardio: Run 3 miles
Stretch: 10 minutes
Comprehensive
light stretching, then focus on shoulders, arms, chest and back. Be sure to
include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest
stretch.
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: Rest
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