that time, and becoming more efficient as I devour issues of Men's Health. Keep in mind this routine is the foundation, but I constantly change little things to avoid a plateau, keep my muscles guessing, and avoid burn out. Also, remember to always maintain proper posture, keep your belly button drawn close to your spine, and do every move from your core. Here is the current version, and it is rocking for me in a hurts when I sneeze kinda way.
Warm Up: Treadmill 5K in under 25mn
Weights: all supersets = Do every move 10 times, repeat that section 3 times without stopping.
Rest only after all 3 sets of 10 are complete before moving to next station. Please wipe your
sweat off the machine!
A. Medicine Ball sit ups on Bosu Ball
B. Go from laying flat to touching feet while holding pilates band
C. Lay in a pilates V shape and pulse hands near sides 100 times.
A. Chest Press on weight bench
B. Scoot to bottom of weight bench so lower body hangs off and do 10 of each: leg lifts, leg curls, bicycles, scissors, point toes high and flex feet up and down, lower into plank and pulse...
A. Incline Squats
B. Pulse 30 times on squat machine
C. Alternating lunges
A. Set resistance weight machine to a height right above your head, use rope attachment, face machine and holding posture grab rope and slowly lower to upper thighs, and slowly return to start.
B. Pulse 20 times near middle of move.
C. Roman Chair leg lifts, slowly
(how you feeling!?)
A. Free weight bicep curls
B. Tricep dips off edge of bench
C. Stretch upper back with resistance band
Ta Da! Part 2 is done... now...
Cardio! Cross Trainer for 1 hour (I am only up to 45mn) Start out at a comfortable setting (6)and move quickly for 2 minutes, once warmed up increase setting super high (13) and keep moving. You should feel like you are running uphill with bricks on your feet! "Run" for 3 mn, go back to first setting. Repeat this 2mn/3mn pattern for the entire workout. 2 "walk" 3 "run." Make sure you have a towel and water!
Stretch Now move to a mat for some yoga! 5 sun salutes, then stretch legs every way, then
back to sun salute but slowly, stretching deeply in each pose for at least 3 to 5 deep breaths.
When you come to stand up, exhale, lean down to touch your toes, as you slowly roll yourself back up inhale deeply and guide energy through your entire body. As your hands pass your head reach up and out, exhale, releasing all of the strain out to the universe and feel it dissolve. Continue this move as many times as you need to feel really cleansed and finally end in...
Namaste and thank God for the ability to work out like you just did!
Well that is what I do at the gym right now, putting it down motivates me to stick to it, and
maybe one of you will draw some sort of inspiration from it. Either way, if I actually stopped taking cupcake breaks and did this 3x a week for even 3 months I would be ripped! I am tired of
"woulda" and "coulda" so tomorrow it is on like Donkey Kong. I think that freakish heat wave earlier this week was the universe's way of reminding me it is almost summer and time to shed the winter layer! I don't want thinspiration, I want fitspiration!