We Bench on Monday, Squat on Wednesday, and Curl on Friday.
Do not mess this up.
I'm serious.
Do NOT screw this plan up.
I even put it on a shirt so you won't forget it, in case you want to follow this pattern daily.
Here we go with Week 7, Day 2:
IYBPB50#, Week 7, Day 2
Squats or Deadlifts: 3 x 5
Leg Press: 3 x 5
Leg Curls: 3 x 8
Calf Raises: 3 x 8
Ab Finisher: Leg Raises: 8 rounds of 20s work, 10s rest
One more day left in the IYBPB50# Program!
Today's Fitness Tip: Don't underestimate the Jump Rope.
If you're looking for an alternative to regular cardio AND looking for a high intensity interval workout, you can find one for about $5.
Yep, a typical jump rope can offer a lot of advantages to you in a small space.
You don't have to jump continuously for extended periods of time like for 15 minutes straight.
You can simply jump a series of jumping styles and do for short periods of time.
It's better to go for shorter periods of time so you can get in a high quality effort and also a bit higher speed rate of turning the rope.
You'd be amazed how quick your heart rate can climb in a short period of high intensity effort.
Start with these four types of jumps:
Basic jump in place
Side to Side Jumps
Front & Back Jumps
Split Jumps, alternating one foot forward, other foot backward
Grab a GymBoss timer and try some 15:15 work/rest periods. Going through all 4 jump styles would take 2 minutes, 10 rounds of those jumps would take 20 minutes.
Or, do it with a partner and one person jumps while the other times. It works well if you each have a stopwatch going to time the work/rest periods for both while you're working and resting.
Another option: get a basic clock and watch the second hand for your 15:15 times.
Make sure your calves are warmed up well. Rolling sticks or foam rollers really help with this.
Train The PJ Way
PJ Wimpleton
----------------
Coach Rick Karboviak
http://asapworkouts.com
No comments:
Post a Comment