Tuesday, March 27, 2012

More Fitness Love For Ladies 08

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 08: Tuesday, March 27th 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.

Resistance / Cardio:

2 times:
  •         20 long jumps (jump as far as you can with your feet close together)
  •         Run 2 minutes
  •         20 push-ups (standard, modified, or bench modified)
  •         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

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: Back to the gym for a new circuit!

1 comment:

Mattie Best said...

I am surprised why other specialized don’t perceive your site I’m greatly cheerful I discovered this.
obgyn center