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(→Fitness)Line 1: Line 1: ==Fitness====Fitness==+ + ===Links===* [[T-Nation]]* [[T-Nation]]Line 61: Line 63: [[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.
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- Meta
