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Phase #2 - Exercise Routine
Here is the exercise routine that will blow your mind. Its amazing and you don't have to go to a gym or use free weights. This workout is a form of ISOTONIC EXERCISE. First I'll give the 8 exercises you do with a small description of how to do it, then I'll give you the breakdown of reps and sets.
#1 - Eight Counts
Some of you may have played football and know of these. Stand up with you arms hanging down and your feet about shoulder with. Squat down and put your palms on the dround about a foot in front of you ...thats (ONE). Then trust your legs back behind you putting yourself in a pushup positiion (TWO) Drop your body to one inch off the floor like a pushup (THREE). Push back up (FOUR). Then thrust your legs out life a jumping jack (FIVE). Pull your legs back in so you are in a pushup position (SIX). Now pull your legs forward so you are squating again (SEVEN). Then finally stand up into the original position(EIGHT).
#2 - Situps
Easy enough ... but don't cheap. Keep your arms crossed over your body like how they buried ancient Egyptians. Go all the way down and all the way up. Do this on a soft surface and make sure you go slow. Don't just rip them out.
#3 - Pushups
Another easy one. Hands can be moved around as you so them. Do one set with your hands close together and do another set with your hands wider apart.
#4 - Leg Levers
Also know as leg lifts. Lay on your back on the floor, put your hands under your butt to support your bak. Put your legs straight out and lift them up in the air ... never rest them on the floor when you come down.
#5 - Dive Bombers
Love these .. similar to a pushup but more range of motion for the shoulders and upper body. Just like a pushup stance, but bring your hands and feet closer together so that your butt is sticking up in the air. Roll back on your feet. To start, be leaning back stretching out your calves. Let your head drop to one inch above the floor, just your head should be dropping straight down. Once your head is down, then move forward like you are trying to stick your head under a fence and coming up the other side. You should end up in a position where your head is in the air and your body is on the ground. You will look like a bow ... this position is also known as the Viper position in Yoga.
#6 - Arm Haulers
This is like doing jumping jacks on your stomache. Lay on your stomache and only using your arms, start doing jumping jacks. Never allow your arms to touch the ground, they should float an inch above.
#7 - Chinups
Go and get a pull up bar from the sporting good store. They are like $20 or so. You can rotate from chinups and pullups. Chinups are with the palm of your hand facing away from you. Pullups are with the palm facing you.
#8 - Squat Jumps
Interlace your fingers behind your head. Squat down fully with one leg forward and one back. This is starting position. Jump in the air and switch positions of your legs, with one foot going foward and one going back. One you return to the original position, that is considered one jump.
Thats the exercises .... post any questions if you are confused about anything. I will put up the actual work out soon.
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