The First workout I provided was for the beginners out there. This workout is for the workout veterans. If you’re looking to start the year with a bang or trying to break through a plateau this program is for you. Play particular attention to the rest. My next few workouts will challenge those that are up for it. If you’re interested in training like a pro athlete then stay tuned. Your workout is listed below best of luck.
POWER WORKOUT
Twenty-four hours seems like plenty of time to accomplish a day’s work. These days it seems like we need about thirty hour days and nine-day weeks. Many of us are constantly on our feet staying busy. The question now is how do I find time to work out? The workout I have put together will address that issue. The workout is quick and to the point. You need a minimum amount of equipment and even less time. Follow this workout and you will tone up, build muscle, endurance and your everyday activities will become easier.
BODYWEIGHT SQUATS
3 SETS OF 15 RESTS FOR 1 MIN
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
BODYWEIGHT LUNGES
3 SETS 10 X EACH LEG REST 1MIN
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat.
JUMP SQUATS
2 SETS OF 8 REST FOR I MIN
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
PUSH UPS
3 SETS UNTIL FAILURE (AS MANY AS YOU CAN DO)
REST 1 MIN
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back
PULLOVERS
3 SETS OF 12 REST 1 MIN
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
4) Start position: Extend elbows and raise DB even with the eye-line.
5) With elbows slightly bent, lower DB back even to slightly below head level.
6) Return to start position.
7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.
DUMBBELL CURLS
3 SETS OF 12 REST 30 SEC
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving.
TRICEP EXTENSION
3 SETS OF 12 REST 30 SEC
2. Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4. Return to start position.
5. Remember to keep back and head straight – hyperextension or flexion may cause injury.
SEATED SHOULDER PRESS
3 SETS OF 10 REST 45 SEC
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
CRUNCHES
3 SETS OF 30
REST FOR 45 SEC TO 1 MIN
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Remember the point of this program is to keep things simple. Follow the reps and especially the rest. Use good technique and control the weight and the movement. Once again good luck.
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Fitness: The Final Piece To The Puzzle
Carbohydrates: Don’t Believe The Hype
If You Ain’t Cheatin’ You Ain’t Tryin’
A Phytonutrient A Day Keeps The Doctor Away
Break Through The Matrix And Be The True You
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