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Feb 19, Week One - M, W,F

Feb 19, Week One - M, W, F
Workout Routine:

For the first couple weeks, I will be focusing on bodyweight training.  You will notice that I superset between upper body and lower body.  This will allow me to get a lot of sets done in a shorter time.  I am a big fan of supersets to keep the intensity high and short.  

You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level.  Try to do this exercise 3 times this week in  nonconsecutive days.  

All exercises are done in supersets. For example, Standard Pushup are supersetted with BodyWeight Squats. Do NOT rest within the superset (between pushups and squats), but rest 1 minute after squats before repeating the superset.

For example:  Perform Standard Pushup followed by Bodyweight Squat and then rest for 1 minute or less.  Repeat for a total of 3 "rounds" before  moving the next "superset."


A1: Standard pushups
A2: Body Squat

B1: Stationary Lunges
B2: Pull ups

C1: Burpees
C2: Plank


If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.   The article can be found here:

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training:  Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training:  Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training:  Cardio
Sunday: Rest


Make sure to keep following my simple eating tips:

Basic Rules:
Rule #1: Eat smaller meals throughout day. 
Rule#2: Consume enough high quality protein every day. 
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.


Standard Pushup
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.

Trainer's comments:
Sets Reps Weight/
1 20  BW 
2 20  BW 
3 20  BW 
Bodyweight Squats
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.

Trainer's comments:
A2 Complete in a superset with A1.
Sets Reps Weight/
1 20  BW 
2 20  BW 
3 20  BW 
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.

Trainer's comments:
Sets Reps Weight/
1 15-20  BW 
2 15-20  BW 
3 15-20  BW 
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Trainer's comments:
B2 Complete in a superset with B1.
NOTE:  If you can do a few pulups, I suggest that you watch this video:  Pullup Tips
Sets Reps Weight/
1 15-20  BW 
2 15-20  BW 
3 15-20  BW 
8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.

Trainer's comments:
Sets Reps Weight/
1 15  BW 
2 15  BW 
3 15  BW 
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Trainer's comments:
C2 Complete in a superset with C1.
Sets Reps Weight/
1 45 SECOND  BW 
2 45 SECOND  BW 
3 45 SECOND  BW 

From Video Tips Section

NOTE:  If you can do a few pulups, I suggest that you
watch this video:  Pullup Tips

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