Daily Workout- Jump Rope Cardio with Shoulders & Abs
March 15, 2012 Workout Routine- Jump Rope Cardio with Shoulders/Abs
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 Friday, March 16, 2012, you will focus on training your shoulders and abs with jump roping a minute between every set.
1) Machine Shoulder Press
3 sets of 12 reps
Sit down on the machine with feet planted on the ground, head looking forward, back straight against the pad but with a slight arch, and abs tight. Grip the handlebars and forcefully push the bars up until you lock out your arms at the top while maintaining good posture. Hold the bars up at the top for a brief moment to squeeze your front deltoid at the top of the movement. Slowly bring the bars back down until your arms are just below parallel.
Stand up with a barbell and feet shoulder-width apart. With the barbell out in front of you (in front of your thighs) and head looking forward, back straight, abs tight, and feet planted, slowly bring the barbell up along your body, as illustrated, using your shoulders while keeping your elbows above your forearms throughout the entire movement. It should be brought up in a linear motion. Hold the barbell up at the top to squeeze the muscle at the top of the movement. Slowly bring the barbell down in a linear movement along your body until your arms are hanging down in front of you again.
3) Cable Front Raises
3 sets of 12 reps
Place a handle on the lowest (shortest) setting of the cable rack. Stand with your back facing to the cable rack, with feet shoulder-width apart, and grab the handle from behind you as illustrated wit arm fully extended (handle should be behind your leg). With head looking forward, back straight, abs tight, and feet planted, slowly bring the dumbbell up in an arc-like motion until it is level with your eyes while keeping your arm fully extended throughout the motion (don't bend your arm). Hold it at the top for a brief moment to squeeze your front deltoid at the top of the movement. Slowly bring the handle down in that same arc-like motion until your arm is hanging down again.
4) Cable Side Raises
3 sets of 12 reps
Place a handle on the lowest (shortest) setting of the cable rack. Stand with your side (the one that is not performing the movement) facing to the cable rack, with feet shoulder-width apart, and grab the handle from behind you as illustrated wit arm fully extended (handle should be behind your leg). With head looking forward, back straight, abs tight, and feet planted, slowly bring the dumbbell up sideways in an arc-like motion until it is level with your eyes while keeping your arm fully extended throughout the motion (don't bend your arm). Hold it at the top for a brief moment to squeeze your front deltoid at the top of the movement. Slowly bring the handle down in that same arc-like motion until your arm is hanging down again.
5) Standing Barbell Shrug
3 sets of 12 reps
Stand up to a barbell, with feet shoulder-width apart, and deadlift it up properly in order to prevent injury. With the barbell in hand with both palms facing toward your body, and head looking forward, back straight, abs tight, and feet planted, shrug the barbell up using your traps (bring your shoulders and traps up to your ears) keeping your arms fully extended (don't bend your arms). Do not roll your shoulders backward or upward to bring them up either. It should be brought up in a linear motion. Squeeze your traps at the top of the movement. Slowly bring your shoulders down in a linear movement until your arms are hanging down by your thighs again.
1) Ab Rollout
3 sets of 12 reps
While standing up, and knees slightly bent, bend over at the waist and reach for the ab roller down on the floor. In one smooth motion, extend your arms outward completely lowering your body to the floor. Do not let your body touch the ground at all. Keep your back straight and butt level with your back. Slowly return back to the standing position.
3 sets of 12 reps (each side)
Place a rope on the cable rack at the highest (tallest) setting. Grab the rope and step out from the cable rack and go in a wide athletic stance (wider than shoulder-width) sideways to the cable rack. Keep both arms fully extended outward with each hand on either side of the rope. With your feet remaining planted, slowly twist the rope from one side all the way down and to the other side by using your abs to do so; where your elbow touches your opposite knee. Slowly return it back up top to the other side. Remember to perform the exercise on both sides of the body.
3 sets of 50 reps
Lie down on the floor on your back, with both hands either behind your head or crossed over your chest and legs up on a bench so your hamstrings are perpendicular with the floor. Forcefully crunch your body up so that your elbows touch your thighs. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position just before your upper back touches the ground and repeat.
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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