My list of
subscribers exploded
to over 8,000 people in less than 9 weeks. I can see that a lot
of
people are interested in achieving great abs in less time. This
is
why I am dedicated to provide you with great information that you can
do
from home.
I also receive hundreds of e-mails everyday asking for help and for
more
tips/advice. Unfortunately, I can only respond to about a dozen
e-mails
per day due to my limited time. I apologize if I cannot respond
to
your email.
I have been very busy for the past several weeks. For those
people
who do not know who I am, I am also a personal trainer, fitness boot
camp
coach, and fitness expert. This is what I do for a living.
I
help people get in shape whether it is to lose weight, get six pack
abs,
or just to feel better about themselves.
I created this site to help you get closer to achieving your six pack
abs.
Just stayed tuned because I will have more great tips and videos coming
soon.
Arpil 9, Week 8 - M, W, F (3x per week)
Workout Routine: RESISTANCE
TRAINING
Instructions:
All exercises are done in a superset between upper body
and lower
body.
For example, elevated feet pushups (upper body) are supersetted with 1
legged
ball squats (lower body). Do NOT rest within the superset (between the
upper
body and lower body), but rest 30 seconds after the lower body before
repeating
the superset again. Repeat for a total of 2-3 rounds total.
Proceed
to the next superset.
Aim for higher reps: 15-20 reps
Aim for 3-4 rounds for each superset (upper body to lower body)
Again, take no more than 30 seconds rest in between.
Next week, I will reveal to you my transformation with only 8 weeks of
training.
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.
Image
Exercise
Elevated
Feet Pushup
1) Lie face down on a ball with hands palm down, fingers pointing
straight
ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width
3) Start position: Extend your arms and place feet at hip width with
toes
positioned onto a secure bench or chair.
4) Lower your body (legs, hips, trunk, and head).
5) Return to the start position by extending at the elbows and pushing
the
body up.
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.
A1
1
legged ball squat
1) Place flexaball against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately
one
step forward with each foot. Feet should be slightly wider than hip
width
apart.
3) Raise one foot off the ground. Bending at the hips and knees, lower
body
until thigh is parallel to the ground. DO NOT allow knee to extend past
the
big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment - do not let front knee extend past
big
toe or deviate laterally or medially.
A2
Pushup
(both feet on ball)
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll
under
your body until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly
wider
than shoulder width, fingers pointing straight ahead, and aligned at
the
nipple line.
4) Lower your 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.
B1
Single
Leg Hip Extension on Ball
1. Assume back lying position on floor. Place hands at sides with palms
down
on floor.
2. Start position: Place one heel on top of Flexaball with knee
slightly
bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest.
B2
Pullup
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.
C1
Wall
Sit
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to
the
ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind
your
toes.
5. Hold for as long as you can.
C2
Upright
Row with band
1. Stand on a band with your feet and hold the other end of the band
with
your hands.
2. Bring your elbows up towards the ceiling and keep your hands close
to
your chest.
3. Return to the starting position and repeat for the prescribed
repetitions.
D1
Calf
Raise
1) Start position: Stand with feet hip width apart leaning against a
ball
or stand on the edge of a step on the balls of your feet with heels
hanging
over edge. Toes should be pointing forward.
2) Contract calves by pushing off balls of feet to raise heels up in
air
(standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent
any
knee strain.
D2
Bicep
Curl
1) Stand with feet shoulder width apart, knees slightly bent, and at a
staggered
stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing
forward)
with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder
level.
Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position
throughout
movement. Shoulders should be stabilized by squeezing shoulder blades
together
slightly - only the elbow joint should be moving.
E1
Knee
Lift
Lie on your back and place a stability ball behind your knees.
Secure it with the backs of your legs and your feet.
Lift your knees towards your chest and then return to the starting
position
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