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
Back-Shoulders-Chest
-
15
lat pull-downs
-
15
seated
rows
-
15
pec
flys
-
12
lat pull-downs
-
12
seated
rows
-
12
pec
flys
-
9
lat pull-downs
-
9
seated
rows
-
9
pec
flys
Functional:
-
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.
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.
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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