Saturday

Bruce Lee Workout



Bruce Lee Workout:

Shoulders

  • Clean and presses: 2 sets, 8 reps

Lats

  • Barbell pullovers: 2 sets, 8 reps

Biceps

  • Barbell curls: 2 sets, 8 reps

Chest

  • Bench-presses: 2 sets, 6 reps

Lower Back/Glutes/Hams

  • Good mornings: 2 sets, 8 reps

Quads

  • Squats: 2 sets, 12 reps

Abs

  • Waist Twists: 4 sets, 90 reps
  • Sit up Twist: 4 sets, 20 reps
  • Leg Raises: 4 sets, 20 reps
  • Leaning Twist: 4 sets, 50 reps
  • Frog kicks - four sets of 50 reps

Aerobic

  • Run 4 miles a day in 24 minutes - Changed stride and tempo during runs
  • Skip Rope
  • Exercise Bike - Fast as possible for 45 minutes

Friday

Daisy Duke Diet & Workout



The Daisy Duke Diet & Workout Program

Diet:
  • No sugar
  • Only wheat bread
  • No fried food
Workout:
  • 5-6 days a week
  • 20-30 minute cardio
  • 45-60 minutes of resistance training
  • Squats: 2-3 sets, 20 reps
  • Lunges, each leg: 2-3 sets, 12 reps
  • Shoulder flexion: 2-3 sets, 18 reps
  • Shoulder abduction: use lower weight
Maintenance workout:
  • 3-4 days a week
  • 15-20 minutes of cardio
  • 30-45 minutes resistance training
From USA Today:

Simpson, hired trainer Mike Alexander, 27, her old pal from J.J. Pearce High School in Richardson, Texas, to change her diet and whip her into shape — even before she landed the role late last summer.

"Jessica wanted more of a bump for her rear end instead of a flat butt," says Alexander, who works at Beverly Hills' Sports Club LA. He trained Simpson there nearly every day — one hour with weights and a half-hour of cardio. To achieve a toned butt and legs, Simpson took on a rigorous program of lunges and squats while holding 7½-pound weights.

Alexander helped chisel her back, arms, shoulders and chest. "Most of the stuff she wore was sleeveless or strapless," he says. "We did a lot of bicep curls, 10-pound elbow cable extensions, incline press and shoulder raises."

Alexander lived in a house with Simpson during the three months she was in Baton Rouge last fall shooting Dukes. "I ate every meal with her so I could tell her what to order," says Alexander, who encouraged Simpson to eat grilled chicken, seared fish, broccoli and asparagus. She avoided bread baskets brought to the table and declined extra sugar for her iced tea. Free desserts brought to the table were refused.

What's missing from the program plan? A personal trainer. Nice if you can afford it.

From World Entertainment News Network:

Pop star-turned-actress Jessica Simpson is fast becoming the new Jane Fonda after signing up to launch a treadmill line.

She says, "I have a workout video coming out and now everybody can do the Daisy Duke workout and I have a treadmill line that I'll be selling.

"I hope the film inspires others to really want to get in shape. It's the toughest challenge. It was extra tough for me because I was going to be on a big screen in a bikini.

"For any girl, I think that would put them on the treadmill and doing extra squats. I was in the gym six days a week, two-and-a-half-hours a day with a trainer."

Thursday

The President's Fitness "Secret"



Note: Don't read anything into this post - this is not a political site. I'm just pointing out what has worked for one man - he just happens to be the president.

The President's "Secret":

President Bush turned 59 years old this month and his health is in the "superior" fitness category for men his age -- greater than 99% percentile for 55-59 year-old men!

The latest health results make Bush the "most-fit" president in modern history.

He has not had a sick day in the past year -- and he works out 6 days a week:
  • bicycling (15-20 miles, 15-18mph)
  • treadmill (low impact "hill-work")
  • elliptical trainer
  • free weight
  • resistance training
  • stretching
The President takes:
  • daily multi-vitamin
  • low-dose aspirin
  • glucosamine/chondroitin
  • omega 3 supplement
Bush Weight: 191 pounds(last year 199)

Body Composition: Body fat 15.79% (last year 18.25%; normal for age 16.5-20.5%)

Resting heart rate (seated): 47 bpm

Resting blood pressure (seated): 110/64