Riding recumbent is comfortable, but that comes at a price. Many times your body does not get a full fitness regiment. I intend to climb Everest, so I need to make sure that my whole body is getting the attention it needs to keep me in total tip-top shape. So while I am in Shenzhen I decided to visit my friend Josh at his gym FRESHe Fitness and get a routine that could be adaptable to life on the road, but also give me the strength I need to conquer the world.

FRESHe FITNESS

‘Paradiso’ complex, B1 Floor of Vanke (Xia Sha) Jinyu Lanwan Bld, Furong Rd, Futian, Shenzhen
(0755) 825-48784
http://www.freshefitness.com/en/index.php
https://www.facebook.com/freshefitness

 

THE WORKOUT

The Workout I performed on the video was broken into 4 Phases, each phase has a number of circuits that are due to be done briskly and at pace with a break in between. Weight selection is user specific, but you should be working hard to finish at the end of each phase. I did not include the roadside workout, but you can create your own variation of any of the below exercises to suit your terrain or needs.

PHASE 1:

CIRCUIT A

– GOBLET SQUATS x 12 reps
– INCLINE DUMBELL BENCH PRESS x 10 reps
– SINGLE ARM ROWS x 8 reps/side
– KETTLE BELL ROMANIAN DEADLIFT x 15 reps
– PLANK x 30 seconds
(Perform 4 circuits with 2-3min rest In-between)

CIRCUIT B

– PULL DOWNS x 12 reps
– GLUTE BRIDGE x 12 reps
– REVERSE LUNGES x 8 reps/side
– SHOULDER LATERAL RAISE x 12 reps
(Perform 3 circuits with 1-2 min rest between)

***END OF PHASE 1***

PHASE 2:

CIRCUIT A

– DUMBBELL OVERHEAD PRESS x 8 reps/side
– BARBELL ROMANIAN DEADLIFT x 6 reps
– BARBELL ROWS x 8 reps
– LEG RAISES x 10 reps
– BULGARIAN SPLIT SQUAT x 8 reps/side
(Perform 5 circuits with 2-3 min rest between)

CIRCUIT B

– KETTLEBELL SWINGS x 3 sets x 45 seconds
(1-2 min rest between sets)

CIRCUIT C

– PUSH UPS X 15 reps
– JUMP SQUATS X 10 reps
– PLANK x 30 seconds
(Perform 2 circuits with 30 seconds rest between)

***END OF PHASE 2***

PHASE 3:

CIRCUIT A

Deadlifts x 8 reps x 3 sets
(2-3 min rest between sets)

CIRCUIT B

– JAVELIN PRESS X 8 reps/side
– GOBLET SQUAT X 10 reps
– INVERTED ROW X 10 reps (missing from the video workout)
– SINGLE-LEG HIP RAISE x 12 reps/side
(Perform 4 circuits with 1-2 min between)

CIRCUIT C

– PLANK TO FAILURE (over 1:30min)
– JUMPING JACKS x 45 seconds
– TRX ROWS TO FAILURE
(Perform 1 circuit)

***END OF PHASE 3***

PHASE 4

CIRCUIT A

– DUMBBELL HORIZONTAL RAISES x 6 reps
– FLAT CURLS x 6 reps
(5 minutes duration x 3 sets)
(3 minutes rest between circuits)

CIRCUIT B

– REVERSE LUNGES x 6 reps/side
– FACE PULLS x 6 reps
– OVERHEAD PRESS x 8 reps
(5 minutes duration x 3 sets)
(3 minutes rest between circuits)

CIRCUIT C

– DEADLIFTS X 6
– CHEST RAISES X 6
(5 minutes duration x 3 sets)
(3 minutes rest between circuits)

***END OF PHASE 4***

Contact FRESHe FITNESS with any questions or suggestions about this routine: http://www.freshefitness.com/
(0755) 825-48784

Download a PDF of the routine here: http://jayoe.com/vids/WORKOUT_CARDS.pdf

Change doesn't come in nickels and dimes. It comes in dedication and sweat.

Toni Sorenson

If you like the music in this video you can find
the links to it below!

Just Around The Bend – nicholaskirk
http://audiojungle.net/item/just-around-the-bend/3182372
Emotional Journey – L Ray Music
http://audiojungle.net/item/emotional-journey/6527923
An Endless Horizon – SchwartzSound
http://audiojungle.net/item/an-endless-horizon/3485070
Bring The Noise – Akoahi
http://audiojungle.net/item/bring-the-noise/5658630
Funkey Avenue – lemega
http://audiojungle.net/item/funky-avenue/7610247

The JaYoe Travelogues are a video series documenting the experiences on the road as I travel on my recumbent trike from Ningbo, China to the USA. Thru my lens, I hope to give you a glimpse of the lives, moments, triumphs and trials along the way.

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matt

Author matt

Born in Detroit. The son of a hard working innovator and a selfless homemaker. Raised to dream. Bred to believe we are put on this earth to make a difference. Left home at 19. Moved to Las Vegas at 25. Moved to China at 30. Began to Journey at 35. More to come.

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