Day 28
mattjd70
Posts: 106 Member
Well...can anyone believe that was 28 days? Dag!
Great stuff! I'm sure if you cut the cals, portions, sugars...the Holiday layer of over-eating/drinking melted off.
It's an amazing bit of magic-ry and trickeration....when food stops going in the cake-hole, the body transforms...al-ka-zam!
After an intense bout of this, the sweet spot is finding the maintenance plan, a sustainable diet and exercise habit that works for you!
Now:
Last High Intensity Endurance of the 28 day program. There have been 3 HIE workouts...this is, let's say, the Final Exam!
1 mile run
20 Decline Wtd Situps, Box Jumps, Plank DB Row (10 each side)
1000m run (.63 mile)
16 reps
800m run (.5 mile)
12 reps
1000m run (.63 mile)
10 reps
1 mile run
8 reps
The runs are not jogs between reps....you are hammering the ground, on the pedal the entire time...High Intensity...for an extended period (Endurance).
Bike possibility:
1 mile & 1000m run: sub spin 6x1min standing pedal against resistance, rest 30 sec.
800m: sub Tabata spin (20 on/10 off, 8 rds)
Modify distances, reps, and exercises as needed.
Decline Wtd Situp: Hook feet in decline situp thing. Use light KB. Start back with KB overhead, as you sit up, pull KB over to waist and complete situp. EXECUTE this in a way that is comfortable for your back, hips, shoulders, etc.
A regular Wtd Situp is fine (press weight overhead as you situp)
Great stuff! I'm sure if you cut the cals, portions, sugars...the Holiday layer of over-eating/drinking melted off.
It's an amazing bit of magic-ry and trickeration....when food stops going in the cake-hole, the body transforms...al-ka-zam!
After an intense bout of this, the sweet spot is finding the maintenance plan, a sustainable diet and exercise habit that works for you!
Now:
Last High Intensity Endurance of the 28 day program. There have been 3 HIE workouts...this is, let's say, the Final Exam!
1 mile run
20 Decline Wtd Situps, Box Jumps, Plank DB Row (10 each side)
1000m run (.63 mile)
16 reps
800m run (.5 mile)
12 reps
1000m run (.63 mile)
10 reps
1 mile run
8 reps
The runs are not jogs between reps....you are hammering the ground, on the pedal the entire time...High Intensity...for an extended period (Endurance).
Bike possibility:
1 mile & 1000m run: sub spin 6x1min standing pedal against resistance, rest 30 sec.
800m: sub Tabata spin (20 on/10 off, 8 rds)
Modify distances, reps, and exercises as needed.
Decline Wtd Situp: Hook feet in decline situp thing. Use light KB. Start back with KB overhead, as you sit up, pull KB over to waist and complete situp. EXECUTE this in a way that is comfortable for your back, hips, shoulders, etc.
A regular Wtd Situp is fine (press weight overhead as you situp)
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Replies
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I think I'll tap that bad boy on an 18hr fast...put body in ideal glucose absorption mode for Carb day! Yum...yearnin for some homemade bread!0
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