Hi everyone,
I missed posting last week, school is tough, in-laws are visiting, workouts were great. That sums it up.
For week 5 of our summer program, I want you to mix it up a bit. In the weight room I want you to try a couple of post exhaustion supersets. Don't worry about what it means scientifically. Take these two exercises and move from one to the other before taking any rest. Squats to leg extension - this is for quadriceps, this will be our leg superset for the week.
On bench press or bicep curls I want you to try tapering. Put on a bit more weight than usual - 10 lbs (probably pushing your max) do as many as you can until failure, immediately drop 5 pounds and do as many as you can until failure, then drop 5-10 pounds and do as many as you can until failure. This starts to incorporate the large muscle fibers for this exercise, causing the calorie burn and lactic acid build up. The key is to make it lighter and do as many as you can.
CORE work, we want to make it aerobic work. So, jump rope, or tap the top of a small box (running step on the edge) for 30 seconds and then do a core exercise for 30 seconds, and keep going without stopping to completion of 10 exercises. Using the stopwatch on the phone or ipod really helps.
Welcome to our new friends on Facebook. I hope you will enjoy learning new ways to workout as I'm learning them in my masters program of Exercise and Sports Science. My next two classes starting in August will be Sports Psychology and Nutrition. Areas we will be able to use with the team. GO SPIRES. www.gospires.com
