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.
----------------------------------------------------
David Grisaffi is a Sports Conditining Coach and holds
multiple certifications including three from the
prestigious CHEK Institute. Plus he is also the author of
the popluar selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region.
Lean how to shead bodyfat and eliminate low back pain and
recieve his free newsletter by visiting:
http://www.flattenyourabs.net
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