DO YOU STRETCH BEFORE YOU WORKOUT?

I grew up in a time where the coaches would get us all out on the field and stretch before each and every workout. We worked every muscle making sure it was loose and ready for battle. Well, that kind of preparation is being proven counter-productive today. I would like to say that in many cases, “Old School” practice is the best practice, but this one needs to be retired. Read on…

Research has shown that static stretching, not only does not help as a warm up, it actually can make you weaker during your sport or workout. Stretching loosens the muscles and tendons [as it is designed to do] and makes them less able to store energy for engaging in the physical activity to come.

In a squat test, researchers found that participants were able to squat, on average, 8.3% less weight when having performed static stretching before the exercise. The participants also stated that they felt less stable and more off-balance while performing the movement after stretching.

Overall, pre-stretched muscles seem to lose about 5.5% in strength and about 2% of power.

So, I strongly recommend a solid stretching routine, but save it for after your workout. For Pre-Workout, I suggest light calisthenics which warm the muscles. 5-15 minutes of work developing a slight sweat, is usually adequate for most people.

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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout.

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

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What equipment will you need today…Pull Up Bar, Resistance Bands, Dumbbells

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NEW–NEW–NEW–NEW

CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.

***If you are short on time skip the cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a quick and steady pace through the warm up. Do not over exert yourself we are just warming up and warming the muscles for the real workout to come.

Start your timer [I recommend a talking timer] and switch movements at the suggested time.

0 - 1:00 – Jumping Jacks
1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
2:01 - 2:30 - High Knees jog in place.
2:31 - 3:00 - Butt Kicks jog in place.
3:01 - 3:30 - Spiderman Push Up.
3:31 - 4:00 - Downward Dog to Cobra.
4:01 - 4:30 - Alternating Lunge with over head arm stretch.
4:31 - 5:00 - Walk in place with arm circles, forward then to the rear alteranting.

***Keep your timer running and begin the workout at the 6 minute mark. I've timed out the first round with rest times and all. For the second or third time through the circuit, just keep to your 60 seconds per exercise and 30-60 second rest time.

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THE WORKOUT...

Get detailed workout instructions CLICK HERE

-Muscle Group---Back, Biceps-

Complete all exercises as a circuit.
Each set is for 60 seconds and max reps, unless otherwise stated.
30 second - Mini calorie burner set between main exercises is optional.
30 or 60 second rest/water break.
Beginners complete 1 set [with 15 minute cardio warm up, 31 minutes total time]
Intermediate & Advanced complete 2-3 sets [with 15 minute cardio warm up, under 45 minutes for 3 sets]

6:00 - 7:00 minutes – Narrow Grip Pull Up

Pull Up Underhand Grip

7:01 – 7:30 Optional – High Knee Jog

7:31 – 7:59 Rest/Water

8:00 – 9:00 – Stiff Arm Pull Downs

STIFF ARM PULL DOWNS – Anchor bands over head. Stand facing the anchor point. Extend arms to front and slightly over head. Keeping arms straight pull bands down to your hips. Hold for a 2-3 count and release. Repeat

9:01 – 9:30 Optional – Leg Over Jumping Jacks

9:31 – 9:59 Rest/Water

10:00 – 11:00 Commando Pull Up

Grab on to your pull up bar, palms facing together. Pull your right shoulder up to the bar, then your left shoulder. Every 2 to 4 pull ups switch hand position from right in front of left to left in front of right.

11:01 – 11:30 Optional – Standing side crunches

11:31 – 11:59 Rest/Water

12:00 – 13:00 2 Arm Dumbbell Row

Grab 2 of the heaviest dumbbells you can control. Stand feet together and hinge forward at the waist until your back is nearly parallel to the floor. With arms fully extended, pull the dumbbells, with your back, to your hips. Keep your elbow from bending more than 90 degrees, too much bend will activate the biceps in the pull. Hold the weights at the top for a 2 count squeezing the shoulder blades together. Don’t let your back round, keep it flat with head up. Focus hard to keep the back doing the work. Release back down, under control, rounding the shoulders stretching the upper back and repeat the pull.

13:01 – 13:30 Optional – Arm Circles, one rotation forward, one to the rear and keep alternating.

13:31 – 13:59 Rest/Water

14:00 – 15:00 Standing Overhand Row

ANCHOR POINT:
Head height
START POSITION:
Stand facing the anchor point, strong footing [base], grab both handles, lean back slightly, bend at the knees, arms extended out in front of your body.
EXECUTION OF REGULAR REPETITION:
Pull your hands to your hip/waist with your back, squeezing your shoulder blades together. Keep your chest high and an arch in your lower back.

15:01 – 15:30 Optional – Leg kicks