by Rob on February 2, 2009
So as you can see we are starting to form a pattern here. Legs and shoulders, Chest and Tri’s and Back and Bi’s. This is a pretty simple way to hit all the muscle groups with a 3 day a week schedule. If you are just starting out in the gym or just getting back into training this is a great way to begin. For those individuals who don’t have the luxury of having a trainer or don’t have the knowledge to constantly update and tweek their workouts, sticking to a simple routine for a month at a time is usually a great way to slowly build your library of exercises. Using this website will be a great tool for you to keep updating and furthering your knowledge. Check out the next circuit training by clicking on this link… [click to continue…]
by Rob on January 11, 2009
So James in New York has agreed to be my test subject. Currently James is around 280lbs and would like to drop about 50lbs for the summer. James hasn’t workout in some time, but is ready to make a commitment to do at least 3 days a week for the first few weeks to get himself on track. (James feel free to interject anything in these discussions about you) James’ past experiences in the gym mostly center around lifting heavy with the goal of building muscle and strength. Although this is a very common practice in the gym for a lot of guys, lifting heavy is not going to give James the results he’s looking for the summer.
So my plan to get James to trim down is to create a circuit training workout with very little rest between sets as well as a mandatory 30 minutes of cardio per day. He will also have to stretch before and after workouts to decrease his risk of injury. Today is day one so we will be taking it very slow and having James do very familiar workouts. As we move forward I will always be introducing new workouts to the sessions.
Let’s get started…
Day One Workout: WARM-UP
STRETCHES
1. Hamstring- from standing cross one leg in front of the other and hang over. 20 seconds each leg
2. Calves- from standing with hands pressing against the wall in front of you, lean forward, lunge forward with one leg and stretch back calve for 20 seconds. (Always making sure hips are square with wall and toes are pointing forward) **James if this isn’t making sense call me.
Wall Calve Stretch
3. Lower Back Twist- Laying on your back, bring one knee up and place foot on the floor next to knee of opposite leg. Let bent leg fall over straight leg and twist to stretch. Hold and switch. (Take your time. You’re probably pretty tight here)
CORE
We’re going to work for toward doing 100 crunches every warmup. 1 set of 20 for each exercise, but if that’s too much in the beginning, start with 10 to 15 of each.
1. Crunches with hands on thighs. Lay on back with knee up, feet on floor. Push hands from thighs to top of knee.
2. Crunch with twist. Same position, but reaching both hands together to outside of knee. (I’ll post a video soon to make more sense of these)
3. Bicycles. I think you probably know these.
4. Toe Touches. On back with feet as straight up to sky as you can handle. Reach for toes and repeat.
5. Reverse Crunches. Bend both knee and bring them to your chest. Engage abs so to bring knees to chin and lift butt off the floor (slightly).
httpv://www.youtube.com/watch?v=Wg_ygFlWKaU&eurl=http://openskyfitness.com/2009/01/james-its-day-one/&feature=player_embedded
[click to continue…]
