If you haven’t read Day 1 yet, you can find it here: http://ironfitnessonline.com/?p=139
Resistance Training:
Back & Traps
Pull ups (these are done on the total gym, so I am only using about 50% of my body weight, meaning I can do way more than normal).
Reps 12/15/10/10/15/10
Back Row -3 sets, reps 25,20,20 (I will be increasing the weight next time)
Shoulder Shrugs 3 sets, reps 20 (I will be increasing the reps on this exercise as well and will be aiming for the 8-12 range)
Cardio
This cardio routine I will be alternating in with my caveman training. I did 3 rounds of 5 minutes each, working various combinations and strategies on my heavy bag. I love this training because it not only gets you into shape, but it’s very sport specific and develops punching power and technique. This almost doesn’t even feel like exercise as it goes by so quickly. My goal will be to work up to 5 rounds.
I also had a 10 minute stretching session in between my resistance training and cardio.
Resistance Training:
Back & Traps
Pull ups (these are done on the total gym, so I am only using about 50% of my body weight, meaning I can do way more than normal).
Reps 12/15/10/10/15/10
Back Row -3 sets, reps 25,20,20 (I will be increasing the weight next time)
Shoulder Shrugs 3 sets, reps 20 (I will be increasing the reps on this exercise as well and will be aiming for the 8-12 range)
Cardio
This cardio routine I will be alternating in with my caveman training. I did 3 rounds of 5 minutes each, working various combinations and strategies on my heavy bag. I love this training because it not only gets you into shape, but it’s very sport specific and develops punching power and technique. This almost doesn’t even feel like exercise as it goes by so quickly. My goal will be to work up to 5 rounds.
I also had a 10 minute stretching session in between my resistance training and cardio.
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