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(Created page with '==Fitness== * The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman * Health category:Health category:Fitness')(13 intermediate revisions not shown) Line 1: Line 1: ==Fitness====Fitness==+ ===Links===+ + * [[T-Nation]]+ * [[V-Diet]]* [[The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman]]* [[The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman]]* [[Health]]* [[Health]]+ * [[Exercise]]+ * [[Leangains]]+ * [[Classical Pilates Intermediate Mat]]+ + ===Dynamic Stretching===+ + jumping jacks, arm circles, trunk rotations, front lunges, side lunges, high knees, and body-weight squats.+ + ===300 Workout (Monday, Wednesday, Friday)===+ + # Pullups - 25 reps+ # Deadlifts with 135lbs - 50 reps+ # Pushups - 50 reps+ # 24-inch Box jumps - 50 reps+ # Floor wipers - 50 reps+ # Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps+ # Pullups - 25 reps+ + ===Cardio (Monday, Tuesday, Thursday, Friday)===+ + + + ===Pilates - [[Classical Pilates Intermediate Mat|Intermediate Mat Workout Series]] (Tuesday, Thursday, Saturday i.e. Off Workout Days)===+ + # The Hundred (10 sets of 10)+ # Roll up (5 reps)+ # Single Leg Circles (5 and 5)+ # Rolling Like a Ball (6 reps)+ # Single Leg Stretch (5-8 reps)+ # Double Leg Stretch (5-8 reps)+ # Single Straight Leg Stretch (5-8 sets)+ # Double Straight Leg Stretch (5-8 reps)+ # Criss Cross (5-8 sets)+ # Spine Stretch Forward (5 reps)+ # Open Leg Rocker (5 reps)+ # Corkscrew (3 sets)+ # Saw (4 sets)+ # Neck Roll (1 set)+ # Single Leg Kicks (5 sets)+ # Double Leg Kicks (2 sets)+ # Neck Pull (5 reps)+ # Side Kick Series (left and right sides)+ ## Front/Back (8 sets)+ ## Up/Down (5 reps)+ ## Small Circles (5 and 5)+ ## Heel Beats (20 reps)+ # Teaser (3 sets of 3)+ # Seal (6 reps)+ + ===Static Stretching (4 minutes, twice a day, every day, except before a workout)===+ + * Get optimal gains by holding it between 15 and 30 seconds, the point of diminishing returns.+ * Do just one stretch for each tight muscle.[[category:Health]][[category:Health]][[category:Fitness]][[category:Fitness]]+ __NOEDITSECTION__+ __NOTOC__Current revision as of 16:55, 7 March 2014
Fitness
Links
- T-Nation
- V-Diet
- The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
- Health
- Exercise
- Leangains
- Classical Pilates Intermediate Mat
Dynamic Stretching
jumping jacks, arm circles, trunk rotations, front lunges, side lunges, high knees, and body-weight squats.
300 Workout (Monday, Wednesday, Friday)
- Pullups - 25 reps
- Deadlifts with 135lbs - 50 reps
- Pushups - 50 reps
- 24-inch Box jumps - 50 reps
- Floor wipers - 50 reps
- Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
- Pullups - 25 reps
Cardio (Monday, Tuesday, Thursday, Friday)
Pilates - Intermediate Mat Workout Series (Tuesday, Thursday, Saturday i.e. Off Workout Days)
- The Hundred (10 sets of 10)
- Roll up (5 reps)
- Single Leg Circles (5 and 5)
- Rolling Like a Ball (6 reps)
- Single Leg Stretch (5-8 reps)
- Double Leg Stretch (5-8 reps)
- Single Straight Leg Stretch (5-8 sets)
- Double Straight Leg Stretch (5-8 reps)
- Criss Cross (5-8 sets)
- Spine Stretch Forward (5 reps)
- Open Leg Rocker (5 reps)
- Corkscrew (3 sets)
- Saw (4 sets)
- Neck Roll (1 set)
- Single Leg Kicks (5 sets)
- Double Leg Kicks (2 sets)
- Neck Pull (5 reps)
- Side Kick Series (left and right sides)
- Front/Back (8 sets)
- Up/Down (5 reps)
- Small Circles (5 and 5)
- Heel Beats (20 reps)
- Teaser (3 sets of 3)
- Seal (6 reps)
Static Stretching (4 minutes, twice a day, every day, except before a workout)
- Get optimal gains by holding it between 15 and 30 seconds, the point of diminishing returns.
- Do just one stretch for each tight muscle.
__NOEDITSECTION__ __NOTOC__
- Meta
