Monday, April 9, 2012

More Fitness Love For Ladies 21

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 21: Monday, April 9th 2012
Warm Up: Recumbent Intervals & Jump Rope

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

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.

Resistance: Around the Shoulders in 6 Exercises

-       15 lat pull-downs
-       15 seated rows
-       15 barbell military presses
-       15 dumbbell incline bench
-       15 pec flys

-       12 lat pull-downs
-       12 seated rows
-       12 barbell military presses
-       12 dumbbell incline bench
-       12 pec flys

-       9 lat pull-downs
-       9 seated rows
-       9 barbell military presses
-       9 dumbbell incline bench
-       9 pec flys

-       15 dead lifts ½ to 2/3 bodyweight
-       15 dumbbell cleans (L&R) 1/6 to ¼ bodyweight
-       5 Turkish get-ups (L&R) 1/6 to ¼ bodyweight

Cardio: Treadmill Tabata

Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 or 10 if you have been running at a high level, 11 or faster for elite runners). For 6 minutes alternate 20 seconds running, 10 seconds resting on the edges.

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: Home Circuit and a short run!

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