XPT SYSTEM WEEK OF 2-8-16

MONDAY’S FEATURED WORKOUT

STRENGTH TRAINING + BREATHING

PRE WORKOUT
FUEL: Eat/Drink Fast Absorbing Protein 30–1 Hour Before Workout
BREATHING: Breathe ‘Gym 1’

WORKOUT
STRENGTH: BURPEES
5 x 1:00 of burpee every :15, 1:00 of 1 V-up every :15

CONDITIONING: PUSHING, LUNGES, PUSHUPS
Push a sled 1/4 mile, or drag a sled or tire for 1/4 mile
100m Walking Lunges
100 Push Ups for time

BIKE
10min easy on Bike / Airdyne / Assault Bike

STRETCH
3 Minutes Internal Shoulder Rotation Sit Up Stretch
2 Minutes Each Leg Couch Stretch


THURSDAY’S FEATURED WORKOUT

STRENGTH TRAINING + HEAT + ICE + BREATHING

PRE WORKOUT
FUEL: Eat/Drink Fast Absorbing Protein 30 – 1 Hour Before
HEAT: Heat until you break a sweat

WORKOUT
BIKE: 100 calories on Assault bike/C2 Erg or Ski Erg/similar equipment

CARDIO STATION
Find 3 pieces of “Cardio”/Monostructural equipment
(you can run outside, bike, and even swim as well)
– For 20 minutes, each minute you are doing a max effort for :45 and have :15 seconds to switch to next exercise. There will be 4 stations; the 4th is Deadlift 5 reps at 80-85% of 1 RM. You will hit each station 5 times.

POST WORKOUT
ICE: 3:00 Cold immersion (hose/shower/pool) >50 degrees
BREATHING: Walk 5:00 while applying Wim Breathing

Sesame Macadamia Ahi

When I find a good fish I enjoy serving it to my family. This fish took very little time to prep and cook. Don’t let ingredients scare you into thinking it’s a lot of work. Turn on some music and have some fun with it.

photo 1INGREDIENTS
Fresh Ahi
Olive Oil
Pesto
Sesame Oil
Shredded Kale
Quinoa
Arugula
Macadamia Nuts
Sautéed Onions
Carrots

DIRECTIONS
I made a simple Quinoa with a splash of Olive Oil in the water. After it was cooked I put some shredded Kale in the same pot to let the heat soften the Kale.

I prepared the fish (fresh Ahi) by searing it in Sesame Oil. Once the fish was seared I put a dab of pesto sauce to spice things us.

To plate this meal:
A small serving of Arugula on the bottom (or your choice of greens).  Arugula just adds a nice tangy bitterness to the dish.
Then I lay the Quinoa/Kale mixture on top of that.  I splash a bit of Olive Oil over that.
Lay the prepared fish on top and for fun I sprinkled smashed up Macadamia nuts with sauteed onions and carrots (nice compliment of crunch with the soft fish)

Bon Appetit, Gabby

XPT SYSTEM WEEK OF 2-1-16

MONDAY’S FEATURED WORKOUT

STRENGTH TRAINING + HEAT + BREATHING

PRE WORKOUT
FUEL: Eat/Drink Fast Absorbing Protein 30 – 1 Hour Before Workout
MIND: Language Training – Study another language for 15 minutes Examp – Duolingo it’s a free ap (use one language for 2 weeks)
HEAT – Heat until you break a sweat
BREATHING – Do a few rounds from XPT Breathing Vid

WORKOUT
STRENGTH:
INCH WORM
5 minutes – rest 2 minutes, 3 minutes inch worm with push up

STRENGTH: DEADLIFT
Work to a heavy single Deadlift
Rest 5 minutes

CONDITIONING: 16 Minutes EOMOTM
‘Every Other Minute on the Minute’
Even Minutes:
Deadlift x 3 @ 80% of heavy single
Odd Minutes:
5-10 hand release push ups

STRENGTH: SQUAT TEST
3 minute squat test
(sit in bottom of squat for 3:00, hold onto something if needed)


THURSDAY’S FEATURED WORKOUT

STRENGTH TRAINING + E.D. BREATHING

PRE WORKOUT
BREATHING – Do a few rounds from XPT Breathing Vid

STRENGTH: BURPEES
5:00 of 1 BURPEE every :15, rest 2:00, 3:00 of 1 V-up every :15

CONDITIONING: – 4 rounds (2 rounds each):
Max rep CHIN-UPS, max rep pull ups, rest as needed between.
100 sit ups in as few sets as possible. rest 3:00,
100m of walking lunge (reach arms overhead, intertwining fingers each step for brief pause)

CARDIO: Bike / Airdyne / Assault Bike 20min easy

STRETCH:
Internal Shoulder Rotation Situp Stretch (3:00 Minutes)
Couch Stretch (2:00 Minutes each leg)

Let us know how you like the workout! Comment Below


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