2011-11-07

Winter Cross-Training: Week 3

This week, we're building muscle the old-fashioned way. No tricks, no gimmicks, just some straight-forward meat-heading.

A-Day (Sun, Tues, Thur):
  • 4x 10 burpees
  • 3x 10 lunge sets (R lunge, R backwards lunge, L lunge, L backwards lunge = 1 set)
  • 3x 10 squats
  • 4x 50 crunches
B-Day (Mon, Wed, Fri):
  • 3x 10 lateral raises
  • 3x 10 rear deltoid raises
  • 3x 10 front raises
  • 3x 10 bent rows
  • 3x 10 running curls
  • 4x 30 push ups
  • 3x 10 chest press
Saturday: Rest Day

Conspicuously absent is cardio. This week I'd like you focus really hard on your strength training and make sure you get the most out of each and every repetition. When you finish, you should be pretty spent. Feel free to get 30-50 minutes of cardio in afterwards, or to do your workout in the morning and add cardio in the evening.

But the important thing this week is to get the most out of your strength training.