The sleek physique we are all after is only obtained with a certain amount of dedication. I have seen many clients overcome the couch potato “look” by simply adjusting there work load and following a good sound nutrition and exercise programs. Nothing Fancy! The program must take into account each piece of the puzzle – including smart nutrition planning, fun stress relief exercises and of course the ability to remove excess stress. Once you determine you are ready to begin you are 51% on your way to success.
First believe it will happen, then ask for it to happen as you get what you ask for, you always do, whether it is good or bad. Aladdin always asked the genie for something when he rubbed it and he always got it. You have to ask also. If you want change just ask and stick to it.
Getting started is the predominately the most difficult. Many of you are overwhelmed with information overload and you get stymied and do nothing. So I’m going to outline a simple but fun exercise plan that can get you started with NOW!
It is time!
Just image you having abs of steel, shoulder that look as good and broad as an Olympic swimmer or piston like thighs and buttocks of a downhill skier. This routine will do it for you. Focus on each body area and go for it! You will look better, feel stronger and improve overall muscle tone in a few short weeks.
After a good warm up of a bike, elliptical or treadmill for 5-10 minutes move then into a dynamic stretching routine for about 5 minutes. You can find dynamic stretching routines simply by searching google.com and type the words. I have left dynamic stretching out of the article, for the sake of keeping this article shorter for your reading ease.
Here is the Primetime 6:
~Bent Knee Dead Lifts for a Strong Back
~See Saw Shoulder press for coconut looking shoulder
~Bulgarian Lunge for tight thighs
~Speed Skating Walk (buns of steal)
~Basic Plank for a firm core
~T-Push up to maximize your upper chest development and balance
This system is performed in a set fashion. You complete the prescribed repetitions and sets for each exercise before moving to the next.
Bent Knee Dead Lifts: A strong back that you can count on staying fit. To perform this exercise you can use a set of dumbbells or barbell. This exercise should be performed with strict form. Load the barbell or grab a set of dumbbells that will allow you to do 12-15 repetitions. This could take a few tries so stick with it.
Stand with your up straight and grasp the dumbbells or barbell with an overhand grip a little wider then your shoulders; just out side your thighs. Inhale a deep breath to stabilize your core area. Slowly bend with your knees slightly bent, keeping your chest up and back flat until it is parallel with the floor. Slowly exhale and stand up straight. Repeat for the allotted reps and sets.
See Saw Shoulder Press: This exercise will do a great job at firming up your upper torso, improving your should girdle and giving you a coconut looking set of shoulders. This exercise not only aids in a strong set of shoulders but also helps with entire body stabilization which helps prevent injuries. Perform this exercise for 12-15 reps to each side left and right.
To perform the exercise stand with your knees slightly bent, belly button drawn in a touch, and feet shoulder width apart. Your palms should be facing each other. Hold the dumbbells over head for 5-10 seconds, then slowly lower one side to shoulder level or parallel to the floor. Pause at the bottom for 2 seconds then slowly push the weight back up. Repeat this action with the opposite arm. Alternate this pattern for the reps prescribed.
Bulgarian Lunge: Stand up and place one leg on a low beach about 2 feet behind you. The top of your foot should be in contact with the top of the low bench or you can use low stairs. Please keep your chin up and back straight as you can. Draw your belly button in slightly to create a good stable core. Slowly drop you back knee towards the floor. Keep your then shin bone of your front leg perpendicular to the floor and do not let it slide forward past your ankle. Push back up to the starting position and perform 10-12 reps with each leg. Repeat for the other leg and do 2 sets for each leg.
T-Push Up: Get on the floor face down and support your weight with your toes and hands. Your feet should be together and your palms flat on the floor a little wider then should width. Your body should form a straight line from your neck to your ankles. Keep your head in neutral (not facing up) and draw in your belly button slightly to keep a strong core. Slowly lower your body towards the floor. Lower your chest to within one inch of the floor keeping good alignment. Push yourself back up to the starting position, then twist to your right side, lifting your right arm so it’s perpendicular to the floor and it forms a straight line with your torso and left arm. Your head and eyes should follow your hand, so you are looking at up at the top hand. Slowly lower down and perform another push up and repeat twisting to the left side. Perform 8-10 T push ups, four to each side. Do 2 sets of this exercise.
Speed Skater Walk: Slowly draw your belly button in to stabilize your core. Then stand with both feet together and knees bent to 90 degrees if you can. Lean forward at the waist so your spine is at about 45 degree angle to the floor. Keep your chin up and hands behind your back or tightly next to your side. Take a big step forward with your right leg. Let your left leg extend as much as possible. Slowly drag the toes of your left foot up until they are even with your right foot. As soon as this happens, step forward with the left extending your right leg. Perform 10 strides with each leg rest a minute and repeat.
Basic Plank: Lying face down, prop yourself up on your elbows and toes. Make sure your palms down and facing forward and your belly button is gently drawn in. Elbows should be directly under your shoulders and you eyes should be looking at the floor. Hold this for 30 seconds. Rest 30 seconds and repeat 5-10 times. Try to work up to 1 minute holds
This simple but effective exercise routine can be done virtually any where with just a small set of dumbbells. The key to success in any venture is consistency. Keep plugging away and your will find your body changing in front of your eyes. Use this routine along with my ultimate core training e book “Firm and Flatten Your Abs” and you are well on your way to a successful accomplishment.
Copyright (c) 2008 Personal Fitness Development