This is week one of my hormone training...sounds creepy, right?? ha ha! It's just another term for lactic acid training...high intensity training (or HITT), anaerobic training, yadda-yadda-yadda. The point is to push your muscles HARD to their limit, which results in lactic acid build-up--once your body starts it recovery process (eliminating the acid and repairing the muscle fibers) your body is turned into a fat burning machine. Diet is key for this type of training--I need 40% protein, 40% carb (from whole grains and/or fruits and veggies), and 20% fats an hour and half before my workout, and a protein recovery drink within 30minutes of finishing the workout. The pre-workout meal is important so I have the fuel to rev my engines LOL, and I can't have high fat or that will interfere with the lactic acid build up. My post workout recovery drink nourishes my poor twitching, spent muscles and helps them to recover. I use p90x smooth orange which you can buy here:https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Nutrition%20and%20Supplements|P90X%20%20Nutrition
Monday was chest and triceps (for cardio I did the stepper for an hour), Tuesday was legs (for cardio I ran), yesterday was my rest day (only taught two classes LOL) and today I am going to lift shoulders and abs.
Shoulder workout: each exercise I'm doing 8-15reps 5-8 sets with only 15seconds of rest between sets
barbel overhead press
lateral raise with dumbells
alternating frontal raise with dumbells
upright row with barbell
Ab workout: side bends on the back hyper-extension machine (to failure*)
decline sit-ups 5 sets of 10-15 reps
hanging straight leg raises 5 sets of 10
*to failure means I do it until I can not possibly do another one with proper form
No mind clearing, stress burning, solo cardio workout for me today as I'm training my tennis kiddos (group of about 30-45 teenage athletes). Last week they complained that I always tell them what to do and I never do the workouts myself. I promised I'd workout with them this week. Little do they know that the 30seconds of plyometrics with 30seconds recovery that kicks their butts every week is a cake walk for me. If they want to workout with me, they will be doing a workout suited for me: 1minute of work, 20seconds of rest! That should learn 'em!! I hope they drank their shakeology smoothie today!! ha ha!!