16, Week 9 - M, W, F (3x per week)
Workout Routine: RESISTANCE
All exercises are done in a superset between upper
For example, explosive pushups(upper body) are supersetted with Squat
(lower body). Do NOT rest within the superset (between the upper body
lower body), but rest 30 seconds after the lower body before repeating
superset again. Repeat for a total of 2-3 rounds total.
the next superset.
A1: Explosive Pushups
A2: Ball Squat with bands
B1: Band Fly
B2: One Leg Hamstring Curl
C1: Pullup or Chin up
C2: Reverse Lunges with free weights (e.i. plates)
D1: Band Row (Seated on the Floor)
D2: Wall Squat Hold with Calf Raises
E1: Front Lateral Raise
E2: Ball Crunch with bands for resistance
-Aim for higher reps: 15-30 reps
-Aim for 2-3 rounds for each superset (Alternating between upper body
-Again, take no more than 30 seconds rest in between.
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.
Before And After
Here are my before and after pictures. I admit that I could
better than this. But like always, life just got in a
wasn't consistent at all with my interval training due to my
time. There were days when I spent more than 10 hours a day
my fitness boot
camp and personal training business along with my business
online. That is why it takes me a while to edit the videos
post it here.
Overall, I am content with the results. However, if you stick
you might even be able to get better results that I have.
to follow my interval training guidelines with the workout along with
balanced meals and you might be able to achieve better results that I
I get more and more emails everyday for more tips and advice.
Unfortunately, I do not have the time to reply to all of your questions
but I am trying. So please, do not get upset if I am unable
write back to you.
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that
hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into
pushup again and repeat.
4. Repeat for the recommended repetitions.
Trainer's comments: Perform as much as you
Squat with resistance
1. Start by placing the ball behind the small of your back. Place the
your your feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.
Trainer's comments: Place handle over your
Fly with Tubing
1) Secure door strap waist height.
2) Stand with feet shoulder width apart, knees slightly bent, facing
away from the attachment point. You may put one foot in front of the
stance) for increased stability.
3) Start position: Grasp each handle and position hands wider than
width with palms facing each other (neutral grip). Elbows should be
bent and behind the body.
4) Begin by moving arms in an arcing motion to join hands at chest
5) Return to start position.
Leg Curl (on ball)
1) Assume back lying position on floor. Place hands at sides with palms
down on floor.
2) Start position: Place heel of one foot on top of Flexaball. Other
be held in the air above ball. Raise hips off floor by pushing heel
3) Curl ball towards glutes by flexing at the knee. Hips should remain
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the
and core. To increase difficulty, raise hands up over chest.
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.
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
momentum and body sway. If the bar is too high, it is advisable to use
step to ensure proper hand placement as well as safety.
Trainer's comments: Perform Staggered
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position.
back knee should come close to touching the ground and your front leg
be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are
then repeat with the other leg.
Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and
3. Pull the handles towards your chest keeping your elbows close to
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.
Raise with Band
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with an overhand grip (palms down) and
width apart. Arms should hang down at sides with elbows slightly bent.
3) Raise handles to front of body at shoulder height keeping elbows
4) Return to start position.
5) Remember to keep back and head straight in a neutral position -
or flexion may cause injury. Keep shoulders stabilized by squeezing
blades together throughout movement.
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until
positioned on lower to mid-back region. Raise hips slightly to create a
top position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position
a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the
and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension
or flexion of either may cause injury.
Trainer's comments: To make it more intense,
incorporate the band:
Bodylastics is a complete home gym system.
designed this system in 1996 to outperform the most popular and
large bulky home gyms.
When we were first developing the Bodylastics home gym system, we
for the smoothest source of resistance on the planet. Well, we found it
Elastic tubing. Not only is elastic tubing super smooth when you pull
push it, but it is incredibly light and flexible. That means it is easy
store - no extra room needed! Once we decided that elastic tubing would
our resistance "engine", we had to design a system that would be able
create several levels of tension. This would enable users of all
levels to get the best results possible. So, we created the Bodylastics
Clip System. Our elastics have clips secured to the ends so that they
be easily attached to handles and ankle straps. This simple yet
design gives users the ability to generate 15 levels of tension (Basic
Set) or even 31 levels of tension (Max Tension set).
Gym Exercises and then some!
Every set of Bodylastics comes complete with extra heavy duty
(handles, ankle straps and door anchor). These components used in
with the elastic tubes can recreate all of the exercises from the
club, and some others that even the best machines can't duplicate.