The workouts for Cycles 31 and 32 are as follows:

REHABILITATIVE
STRETCHING, CORE WORK, AND CARDIO (SUNDAYS)

OVERVIEW: My Sunday’s have been very light for the past two cycles. In
preparation for the resumption of planche training during 2013, I am adding
more core exercises. Static hold exercises have been added (e.g. planks and
evacuations) Cardio will remain the same as in previous cycles with the
exception of the rope jumping that I have removed. Hanging leg raises will have
5-pound leg weights added to the mix. Extra sets of push-ups (3 x 50) will
remain in my workouts on Sundays.

WEEKS
1-6 (7-12):

• Stretching Regimen
  
• 3 x
  50 Quasi Sit-ups
  
• 3 x
  50 Reverse Crunches
  
• 3 x
  50 Crunches
  
• 3 x
  50 Push-ups
  
• 3 x
  30 sec. Front Planks
  
• 3 x (2 x 30 sec.) Side Planks (Left & Right)
  
• 3 x
  30 sec. Evacuations
  
• 3 x
  15 Hanging Leg Raises (Straight legged with Chin-up Grip with 5-pound leg
  weights)
  

Cardio
(SUNDAYS ONLY):

• 1-Mile
  Walk
  
• 1-Mile
  Run
  

ARMS
AND SHOULDERS (MONDAYS)

OVERVIEW: Cycles 31 & 32 will now
focus on strength and mass building for my arms and shoulders. Dumbbell work
will remain. I have added static curls (hanging on the bar in chin-up position
for 30 seconds) on the workout bar to build the biceps. I have also moved the
order of my workouts to make sure that I do not overwork my arms and shoulders
on any given week. There will not, for example, be a great any more pull-ups
and chin-ups being completed on consecutive days.

WEEKS
1/4 (7/10) (Dumbbells and Chin-ups):

• 3 x 15 Chin-ups (Close Grip)
  
• 3 x
  15 Chin-ups (Wide Grip)
  
• 3 x
  15 Military Press (20-pound dumbbell)
  
• Stretching Regimen
  

WEEKS 2/5 (8/11) (Bodyweight Exercises):

• 3 x
  30 Hammer Curls
  
• 3 x
  30 French Press
  
• 3 x
  30 sec. Static Curls
  
• 3 x
  30 Front Arm Raises
  
• 3 x
  30 Reverse Flys
  
• Stretching Regimen
  

WEEKS
3/6 (9/12) (Dumbbell and Weighted Exercises):

• 3 x
  30 DB Curls
  
• 3 x 30 Overhead Triceps Extensions
  
• 3 x 30 sec. Static Curls
  
• 3 x
  30 Lateral Arm Raises
  
• 3 x
  30 Shrugs
  
• Stretching
  Regimen
  

Cardio
(Weeks 1-6) (7-12) :

• 3 x
  1.00 min Jump Rope
  
• 3 x
  25 Jumping Jacks
  
• 3 x
  25 Windmills
  
• 9 x
  40 yd Agility Drills
  
• 9 x
  40 yd Sprints
  
• 3 x
  40 yd Broad Jump Burpees
  
• 1-Mile
  Walk
  
• 2-Mile
  Run
  

CHEST/BACK
(TUESDAYS)

OVERVIEW: I continue combining Chest
and Back during this Cycle. On weeks 1 and 2 (7/8) I have added 1 set of
pull-ups to failure. I have also moved the order of my workouts to make sure
that I do not overwork my arms and shoulders on any given week. There will not,
for example, be a great any more pull-ups and chin-ups being completed on
consecutive days. Extra push-ups (3 x 50) have been added on Sundays and
Thursdays to help the chest to regain its size and shape. (DB=dumbbell,
Weighted= 20-lb weighted vest)

WEEKS
1/4 (7/10) (Dumbbells):

• 3 x
  30 Chest Presses
  
• 3 x
  30 Flys
  
• 3 x
  30 Bent Over Rows
  
• 3 x
  30 Lower Back Rows (with resistance cord)
  
• Pull-ups
  to Failure
  
• Stretching
  Regimen
  

WEEKS 2/5 (8/11) (Dumbbell and Weighted Bodyweight Exercises):

• 3 x 40 Push-ups (Weighted Vest)
  
• 3 x 40 Dips (Weighted Vest)
  
• 3 x 40 Good Mornings (DB and Weighted Vest)
  
• 3 x 40 Back Extensions (Weighted Vest)
  
• Pull-ups to Failure
  
• Stretching Regimen
  
  

WEEKS 3/6 (9/12) (Weighted Exercises and Pull-ups):

• 3 x 50 Push-ups
  
• 3 x 50 Push-ups (Inclined)
  
• 3 x 15 Pull-ups (Close Grip)
  
• 3 x 15 Pull-ups (Wide Grip)
  
• Stretching Regimen
  

Cardio
(Weeks 1-6) (7-12):

• 1-Mile
  walk
  
• 3-Mile
  run
  

LEGS
(WEDNESDAYS)

OVERVIEW: I continue in cycle 32 to
have the leg workout alone again. I have to concentrate on using strict form on
the exercises that I’ve been doing. I will continue using the weighted vest to
add resistance. In fact, the “cardio” portion of the workout (3-mile interval)
will be weighted! Bounds continue to be
part of my 3-mile interval run. In
order to strengthen and develop the quads, I have continued the effective
40-yard “traveling lunges” in the 3-mile interval. Diet remains important as I
continue to work to reveal leg progress, particularly in the quads. (DB=dumbbell,
Weighted= 20-lb weighted vest)

WEEKS
1/4 (7/10) (Dumbbells and Weighted):

• 3 x
  40 Squats
  
• 3 x
  40 Calf Raisers
  
• 3 x
  1.00 minutes Static Squat
  
• 3 x
  1.00 minutes Static Calf Raiser
  
• Stretching Regimen
  
  

WEEKS
2/5 (8/11) (Bodyweight Exercises):

• 3 x 40 Squat Thrusts
  
• 3 x
  40 Quad Squats
  
• Stretching Regimen
  

WEEKS 3/6 (9/12) (Dumbbell and Weighted
Exercises):

• 3 x (2 x 40) Lunges (Weighted)
  
• 3 x
  40 Seated Calf Raisers (Weighted)
  
• 3 x
  40 1-legged Squats (Weighted)
  
• 3 x
  40 1-legged Calf raisers (Weighted)
  
• Stretching Regimen

  
  

Cardio
(Weeks 1-6) (7-12)-(20-pound Weighted Vest):

• 5 x
  1.00 min Jump Rope
  
• 5 x
  40 yd Bounds
  
• 5 x
  40 yd Traveling Lunges
  
• 3-Mile
  Interval Run
  

ABS
(THURSDAYS)

OVERVIEW: As far as abs are
concerned, diet is still key. I continue with dumbbell and weight vested work
in two of my workouts. However, I dismantled the workout for weeks 2/5 (8/11)
and moved the elements to either Sunday or the workouts for 3/6 (9/12).
There is a completely new workout to be completed on weeks 2/5 (8/11) which
has to be completed on the pull-up bar. I also decided to continue extra
push-ups (3 x 50) for the chest after each ab workout during this cycle. (DB=dumbbell,
Weighted=weighted vest)

WEEKS1/4
(7/10) (Dumbbells for selected exercises):

(Circuit
w/2 minutes rest)

• 3 x
  40 Reverse Crunches
  
• 3 x
  (2 x 40) Bicycle Crunches
  
• 3 x
  40 Frog Sit-ups
  
• 3 x 40 Trunk Twisters with 20-pound dumbbells
  
• 3 x 40 Side Bends with 20-pound dumbbells
  
• 3 x 50 Push-ups
  
• Stretching Regimen
  

WEEKS 2/5 (8/11) (Bodyweight Exercises on Pull-up
Bar):

• 3 x
  10 Leg Lifts (Alternating with bent legs)
  
• 3 x
  10 Leg lifts (With bent legs)
  
• 3 x
  10 Kickouts
  
• 3 x
  10 Kickouts (Alternating legs)
  
• 3 x
  50 Push-ups
  
• Stretching Regimen
  

WEEKS
3/6 (9/12) (Bodyweight Exercises):

• 3 x
  (2 x 30) Cross Body Mountain Climbers
  
• 3 x
  (2 x 30) Spiderman Push-up
  
• 3 x
  30 Six-inch leg lifts (3 count)
  
• 3 x
  (2 x 30) Bicycle Crunch
  
• 3 x
  50 Push-ups
  
• Stretching Regimen
  

Cardio
(Weeks 1-6) :

• 1-Mile
  Walk
  
• 3-Mile
  Run
  

REHABILITATIVE
STRETCHING, PLYOMETRICS, CARDIO or 300 WORKOUT (Alternating FRIDAYS)

OVERVIEW: I end the week on Friday with short intense full-body workouts.
On odd weeks this workout will include stretching, followed by a Tabata
workout, plyometrics and a 6-minute Tabata sprinting over short distances with
high legs. On even weeks this will include the 300 Workout, which consists of
50 reps of 6 exercises for 300 total reps performed for time. Cardio after this
particular workout will be simply a 1-mile walk and 1-mile run.

WEEKS
1-3-5 (7-9-11):

• Stretching Regimen

  
  

Tabata
Workout (Complete the following 3 times for 6 minutes):

• Half-Burpees (20 sec)
  
• Rest
  (10 sec)
  
• Push-ups
  (20 sec)
  
• Rest (10 sec)
  
• Jump
  Squats (20 sec)
  
• Rest
  (10 sec)
  
• Air
  Pulls (20 sec)
  
• Rest
  (10 sec)
  

Plyometrics:

• 3 x
  20/20 Ankle Hop
  
• 3 x
  20 Standing Jump
  
• 3 x
  20 Jump to Box (Cement block)
  
• 3 x
  20 Jump from Box (Cement block)
  
• 3 x
  20 Lateral Step-up (Cement block)
  

Cardio
Weeks 1-3-5 (7-9-11):

• 1-Mile
  Walk
  
• 6-Minute
  Tabata Run (20 seconds Sprinting with high knees followed by 10 seconds walking
  (or jumping jacks) repeated 12 times for 6 minutes)
  

http://www.spinalhealth.net/plyometrics.html

WEEKS
2-4-6 (8-10-12):

• 
  

  Stretching Regimen

300 Workout (Complete the following
exercises for a total of 300 reps for time):

• 25
  Pull-ups
  
• 50
  Dead Lifts (with 20-pound dumbbells)
  
• 50
  Push-ups
  
• 50
  Jump to Box
  
• 50
  Floor Wipers (with 20-pound dumbbells)
  
• 50
  Clean & Press (with 20-pound dumbbells)
  
• 25
  Pull-ups
  

Cardio
Weeks 2-4-6 (8-10-12):

• 1-Mile
  Walk
  
• 1-Mile
  Run
  

Part 3 of this blog contains my 3-week Intercycle Workout to be completed after Cycles 31 and 32. Click here to see the workout.