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 16: Wednesday, April 4th 2012
Warm Up: Recumbent Bike & Factorial Basics
Recumbent Resistance Intervals
- 1 minutes 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 minutes at a leisurely pace
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: Posterior Chain, Core, Back
- 8 dead lifts (2/3 to 3/4 bodyweight)
- 16 seated reverse flys (light weight)
- 16 supine hip lifts (feet elevated)
- 12 V-ups
- 8 lat pulls (1/2 to 2/3 bodyweight)
You might want to have a friend or fellow workout enthusiast keep an eye on your form for you (or use the mirrors). If you think you’re doing anything incorrectly or might get hurt, lower the weight.
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
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: 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
Tomorrow: A running workout you won’t forget!