Workout: Legs & shouldersGrab a pair of 12lb dumbbells and a set of 5lb dumbbells
4 rounds Then, 3 sets x 15 reps of Romanian Dead-lifts (RDL) with an unweighted barbell (see video)
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Preferably in an open field or parking lot, or local track. If not convenient, then a good treadmill will do.
Measure roughly 50 yards. (50 long strides) Now Sprint as hard as you can for 50 yards. Rest 60 seconds, repeat until you've done 10 total sprints. If on treadmill, walk casually... then crank up to a fast speed and sprint as fast as you can for 20 seconds. Slow down to easy walk for one-minute, repeat until you have done 10 sprints. After you've recovered... 100 crunches, 50 air squats, 20 push ups, Now enjoy Super Bowl Sunday. 1 hour cardio of your choice. Within that hour do 4, 30 second all-out efforts.
100 crunches
20-minute easy pace cardio cool-down. Cardio: 1 Hour
Do 20 minutes each on 3 separate pieces of cardio. Example: 20 minutes on a bike, 20 minutes on an elliptical, 20 minutes on a treadmill. *During each 20 minute block, perform two, 30-second all-out efforts, then return to normal pace for a total of 6 all out 30 second "sprints" within the workout. Let me know via text if you have any questions. Set up your work-space. Grab 1 set of 5, 10, and 15lb. dumbbells. Also get a plyo box or a bench. Workout
3 total rounds. Follow with a 1,000 meter row Saturday: 1 hour cardio of your choice
Diet: Ingest lots of clean protein & healthy fats along with lots of green vegetables for recovery and health. Keep carbs low and avoid heavy starchy carbs. Sunday: Off. REST! Warm up on cardio of your choice 10 minutes easy... WORKOUT
Repeat 3 rounds 100 crunches Let me know if you have any questions.
Today is cardio only. Do 30 to 45 minutes of steady state cardio of your choice. If you monitor heart rate strive to sustain a heart rate between 140 and 150 throughout unless that feels too taxing.
Finish with 100 crunches No complex carbohydrates today. Protein, healthy fats and vegetables. Keep it simple. Lots of water. |