Instant Training Improvement Tips: Modern Monday “recovery and fat reduction” workout

The greatest if not peculiar problem in the modern exercise community is its lack of physical activity outside the gymnasium. Exercise is meant to better the quality of your life and not be final stop in activity, hence to be fit means you are capable of embracing physical activities outside the gymnasium. The quest of “total health” should not only attain your immediate goals in this “summer of shred” but help you towards lifelong health of which physical activities with family and friends is a component. Whether playing sports in a community league, walking, hiking or biking with family as well as a multitude of activities, make the summer of 2012 a time for a new lease on healthy living.

However to achieve this goal we must “turn the screw” within exercise approaches for a better overall conditioning level that additionally facilitates quicker recovery from exercise. By being more physically active in the days before and after major training sessions, along with adding a proper supplement and dietary plan, recovery will accelerate and you will be closer to your goals.

Improving recovery from exercise or work related stress will always be a fundamental goal within a properly balanced training regime. All recovery methods must be attacked with vicious intent with the following three prongs:

1. 1.      Contrast showers, Ice and Epsom salt baths, massage therapy
2. 2.      A balanced dietary approach (see “simplicity”) and supplement regime that includes Modern, PowerFull, Super Cissus and Prime and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, Anabolic Pump.
3. 3.      A balanced exercise regime that stresses range of motion and work threshold development within a broad capsule to ensure optimal recovery.

To accelerate your recovery and “Summer of Shred” effort the following

Modern Monday “recovery and fat reduction” workout

RED2 (as directed, continuous twelve minutes)

Hurdle mobility drills, #1 & #2

Non-weighted general physical preparation

• Jumping jacks
• Shuffle splits
• “Board Touches” (both hands outstretched as if to touch basketball rim)
• Side to Side hops (feet together, over and back line)

Perform each for 30 seconds with 4 continuous sets for eight minute duration

Medicine Ball Circuit A and B (2 circuits)

Sprint Circuit

Perform on soft-surface, with flats at 75% maximal speed but no greater

Between each repeat walk 20 metres but no greater and no stopping.

Between each set rest 60-90 seconds

i)                    100m, 100m, 100m

ii)                   100m, 100m x 2, 100m

iii)                 100m x 2, 100m, 100m x 2

iv)                 repeat set (ii)

v)                  repeat set (i)

Note: “100 m x 2” refers to running 100 metres, touching the stop line and returning immediately on the same path. Do not round corners and line must be touched.

Sledgehammer circuit

a)      ¾ with alternating lead hand, shift with lead leg forward
b)      ¾ with alternating lead hand, legs parallel
c)      Overhead, right arm dominant
d)      Overhead, left arm dominant

perform each for one minute and follow with Cossack Squats for equal amount of time.
Perform in circuit fashion
Complete 4 total circuits (eight minutes total duration)

Buddy Carries 2 sets x 100 metres, alternate with partner.

This workout should be followed with the five major core postural holds of Plank, Side Plank, Horse pose, Superman and Flying Squirrel and static range of motion work.

Prepared by John Davies
Photo of Casey Bard
Second from the top photo: Tammy Bravomalo

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.