Daily Workout- Jump Rope Cardio with Legs
March 15, 2012 Workout Routine- Jump Rope Cardio with Legs
Muscle Prodigy is committed to helping you with your fitness goals. You need to hit the gym often and hard. However, sometimes it gets overwhelming with what to do in the gym. We're here to break down a structure for you that will include a detailed script of exactly what you should be doing in the gym each day. That's right...every Monday we will post the schedule for the week, meaning that you will have advance notice of exactly what days you should be hitting the gym, which muscle groups you will be training, and which days you have off to give your body adequate rest. Every single morning, we will post the routine of the day, so you know exactly what to do while in the gym.
These routines are exactly what the founders of Muscle Prodigy do, so you know that you are in good hands. We will always stay committed to provide you with tough workouts, but we will never overtrain you like most other programs do. We also show you exactly how to perform the exercises with our before and after pictures and our instructional videos, in which we demonstrate the exercises and walk you through them. Be sure to check back every single day for your structured workout program!
Please check out our Exercise Database to learn how to do any type of workout as well.
Schedule for the Week of March 12, 2012:
For this week you will focus on ramping up your cardio. To do so, you will jump rope between every set. When you are done with a specific set, you jump rope for one minute, rest for one minute, do another set, jump rope, repeat. For example, if you do 15 sets of back, you will do 15 one minute jump rope sessions with one minute breaks in between. Remember, you should go lighter on the weight this week since you will probably be more exhausted and should stick with going for 12 reps for each exercise. Focus strictly on form and make sure you don't rest too long. This is mainly all about conditioning for this week.
Watch this video to learn more about jump roping in between sets.
Note: This is not the exact routine you will be doing but it will give you a basic understanding.
For Thursday, March 15, 2012, you will focus on training your legs with jump roping a minute between every set.
1) Back Squat
3 sets of 12 reps
Stand up with feet shoulder-width apart and a barbell across your back (across your shoulders and traps holding with your arms) Toes should be pointed forward and outward a little bit. Stick your butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Weight should be shifted onto your heels and never your toes. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Drive your feet through the ground and explode upward to return to the original position.
Stand up with feet shoulder-width apart and a barbell across the front of you (It should rest upon your clavicle and on your shoulders with your arms crossed over it giving it some extra support). Toes should be pointed straight forward. Stick your butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Weight should be shifted onto your heels and never your toes. Drive your feet through the ground and explode upward to return to the original position.
3) Leg Press
3 sets of 12 reps
Sit on the machine with your back and head against the padded support. Line up your feet in the middle of the platform about hip width apart and your heels flat. Push up and release the safety latch and slowly bring the weight down to where your legs form an angle of about 90 degrees at the knee. Push the weight back up, keeping your back and head planted against the padded support at all times.
4) Dumbbell Step Up
3 sets of 12 reps (each leg)
Hold a dumbbell in each of your hands and let it hang down next to your sides. Step up with one leg onto a bench in front of you. Step up with the other leg so that both feet are on the bench . Return back down by carefully stepping one foot down behind you and following with the other foot.
5) Standing Leg Hamstring Curl
3 sets of 12 reps (each leg)
Stand up against the machine and insert one leg into the pad resting upon it and the other foot planted beside it. Bend at the knee to raise the weight pulling it upward so that the pad touches your hamstring. Squeeze the hamstring muscle at the top. Lower the weight slowly to the bottom to return to the normal position without letting the weight hit the bottom of the rack.
6) Donkey Calf Raise
3 sets of 12 reps
Plant your toes on the platform underneath and face your body/head away from the weights. Rest your arms on the pad in front of you and place your butt on the pad above the platform where your feet reside. Drive up by forcefully pushing your toes into the platform to raise the weight. Hold at the top and squeeze the calf muscle. Lower it slowly and return to the normal position.
Please check out our Exercise Database to learn how to do any type of workout
This is a simplified workout routine that just shows you the number of reps and sets. However, there are many variables that go unaccounted for in this program that we explain fully in our MP45 Program, which will get you more ripped in only 45 days because it hinges on the idea of the type of intensity you must achieve while in the gym. Also, the battle with your physique is won in the kitchen, not just the gym. MP45 includes the most detailed workout program and meal plan for all 45 days, including 300 pages of nutritional and training science depicting exactly why MP45 is so effective. These workouts are very basic ideas of what we do in the gym, which will tremendously help your results, but nutrition is actually responsible for 80% of the way you look. Also, the type of reps you are completing within your set is very important, which is why MP45 is so effective. We explain how to exactly achieve the pump during your workouts and how to completely exhaust your muscle to expedite the process of it recovering to grow back in half the time.
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