Monday, March 26, 2012

More Fitness Love For Ladies 07


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.  I’m going to try to post gym workouts, home workouts, previews, and videos 6 days a week, but I need your help keeping me honest.  If you like something, let me know, and if there’s something specific you want to see, ask for it!  Good luck!

Day 07: Monday, March 26th 2012

Warm Up: Recumbent Bike & Factorial Basics
Recumbent Resistance Intervals
-       1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       6 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       1 minute at a leisurely pace
8!

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: Max Rounds!
See how many times you can get through this set in 15 minutes (since it’s timed, use the 3 breath rest rule… as many rests as you need, but only 3 breaths):
5 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
5 push-ups


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

Stretch: Shoulders, Chest, Back

Cool Down: Descending Run/Walk
-       Run 6 minutes
-       Walk 4 minutes
-       Run 4 minutes
-       Walk 6 minutes

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.

Tomorrow: Going outside for some circuit work!

1 comment:

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