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,
Dive Bomber Pushup
are supersetted with Squat Jump. Do NOT rest within the superset
(between
pushups and squat jump), but rest 1 minute after squats before
repeating
the superset.
RESISTANCE
TRAINING
A1: Dive Bomber Pushup
A2: Jump Squat
B1: Chin up or pull up
B2: Alternating Split Squat Jump
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
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.
RESISTANCE TRAINING ROUTINE
Exercise
Dive Bomber 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 starting with the head first and follow with the shoulders and
waist.
It should look like you are diving down towards the ground.
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:
A1
Sets
Reps
Weight/
Resistance
1
20
BW
2
20
BW
3
20
BW
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly
with
back straight in a neutral position.
2) Arms should be in the ?eady position with elbows flexed at
approximately
90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar
flexion)
to ensure proper mechanics.
Trainer's comments:
A2
Sets
Reps
Weight/
Resistance
1
15-20
BW
2
15-20
BW
3
15-20
BW
Chinup
1) Position hands shoulder width to slightly narrower than shoulder
width
apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward.
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:
B1 NOTE: If
you
can do a few pulups, I suggest that you watch this video: Pullup
Tips
Sets
Reps
Weight/
Resistance
1
15-20
BW
2
15-20
BW
3
15-20
BW
Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back
approximately
2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back
erect
and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel
to
floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice
versa.
5) Prior to takeoff extend the ankles to their maximum range (full
plantar
flexion) ensure proper mechanics.
Trainer's comments:
B2
Sets
Reps
Weight/
Resistance
1
15 each side
BW
2
15 each side
BW
3
15 each side
BW
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head.
Keep
elbows back and out of sight. Head should be in a neutral position with
a
space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the
abdominals
and raise shoulders off floor or bench. During the crunch, also bring
knees
towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension
or
flexion of either may cause injury.
Trainer's comments:
C1
Sets
Reps
Weight/
Resistance
1
30
BW
2
30
BW
3
30
BW
Single Leg Plank Pose
1. Start by forming a straight plank with your forearms and feet as the
contact
points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this
position
for the desired time.
3. Once the time has been met return your foot to the ground and repeat
with
the other leg.
Trainer's comments:
C2
Sets
Reps
Weight/
Resistance
1
45 sec
BW
2
45 sec
BW
3
45 sec
BW
NOTE: If
you can
do a few pulups, I suggest that you
watch this video: Pullup
Tips
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Dive Bomber Pushup 
Squat Jump 
Chinup 
Alternating Split Squat Jump 
Double Crunch 
Single Leg Plank Pose