This workout routine is really going to make some of you sweat buckets! It was originally made by me previously as a video on my YouTube page, but today I decided to step it up a notch. So consider this the version 2.0 of Full Body Max.
It's meant to replace your traditional, boring cardio that some of you just can't seem to get enough off. Ok maybe that doesn't apply to all of you, but seriously... some of you need to add some imagination into your workouts.
This would put an end to one of the top 5 complaints I get > "Working out is boring... How do I make it fun?". If this happens to you, then you need to fire up that imagination some out and try out new combination until you come up with something that fits you like a glove.
Variety is the key to life baby! Ok, back to my routine.
Ok so first, you'll need a few things. They are not absolutely necessary but are highly recommended:
* Resistance Bands or Dumbbells
* Water
* Towel
* Back Pack
Another thing, each and every exercise should be done to MAXIMUM REP. That means you keep going until you hit failure... No exceptions. If you are using dumbbells or resistance bands, go easy on the resistance level. Were aiming for high reps today.
WARM-UP:
Were going to do this in 3 intervals of 2 minutes. So 2-2-2. But... The first 2 minutes will be low intensity, followed by medium intensity, followed by high-intensity. There is a more advanced version of this "interval training" routine available for FREE in this free fitness book report
First 2 minutes: You will do alternating knee raises. Keep your arms in front and palms facing down and let your knees come up and touch your hands. One at a time, low intensity, nothing fancy. You should be able to breather normally and converse.
Next 2 minutes: Now were going to step it up. Turn those alternating knee raises into a light jog on the spot. These 2 minutes will be medium intensity. The way you know its medium intensity is because you should start to have SOME shortness of breath.
Last 2 minutes: Here we go! Now for these 2 minutes you are going to BRING IT! Run on the spot as fast as you possibly can, without stopping for 2 minutes straight. Get those knees up as high as possible and make sure you breathe. The litmus test for the intensity? Heavy breathing, sweat, maybe a burning sensation if you're out of shape... All that good stuff.
Curling Band Squats: (Legs & Arms)
This is a 2-in-1 type of exercise, here's how it's done. You take your resistance band and step over it with your legs a little wider than shoulder width apart. Now grasp the handles and pull the bands up to shoulder height to give you some resistance, then sink down into a deep squat and slowly come back up. Now do a bicep curl and then bring the bands back to shoulder height. That's one rep!
If you don't have bands you can use dumbbells or a back pack filled with heavy shit. The point is to add some resistance on top of your body weight.
Hopping Lunges: (Legs)
You should all know what a lunge looks like... Right? If you don't let me explain. Stand with your feet together and a dumbbell in each hand, or strap on your heavy back pack. Now take a big step forward and make sure your front knee is at a 90 degree bend, while the back knee gets really close to the floor, but never touches it. Then come back to the starting position and repeat with the other leg.
BUT WAIT... That's a lunge. We want hopping lunges. So instead of stepping out, you are going to jump or "hop" out into a lunge and then hop BACK. Yeah... You thought you were on easy street huh? Think again.
Bicep Curls: (Arms)
These are pretty straight forward. You may use bands, dumbbells or the two handles of your heavy backpack. Stand with shoulder width apart and while keeping your back straight, curl up the weight and then slowly lower back into starting position. Make sure your elbows are stationary near your hips, you want to pull up the weight using your biceps so don't start swinging those arms around. Keep it neat, and keep it clean.
Triceps Kickback: (Arms)
You can use a bench if you have one... But you don't need it. It's just for support. Ok so start in a lunge position, but make sure your back leg is straight. Grab your dumbbell or resistance band handle and while keeping your humerus parallel to the floor, extend your arm out backward. If you want to see exactly what it looks like, type in "tricep kickbacks" into Google Images, and you'll know exactly what it looks like since I cannot embed images here.
Pull - Ups: (Back)
I don't really need to explain this one do I? It's a pull up... You pull yourself up. But, there are some minor details you should be aware of. First, if you cannot do a pull-up, grab a chair and use it as a support device. You may step on the chair with one leg and push off it to assist you into doing a pull up. This is how a Beginner should start.
Another thing, make sure your chest touches the pull-up bar when you pull up. Maximum reps... Go for it!
Capoera Pushups: (Chest/Triceps)
This one's a little tricky so make sure you follow along. First, start in pushup position, making sure that your butt is not sticking up in the air. You may do these pushups the "female" style since they are quite challenging. So from your pushup position, you are going to slowly lower yourself towards you LEFT side until you are an inch above the ground... now hold!
Next, you will horizontally slide over to your right side while staying an inch off the floor... again, HOLD!
Finally, you will push yourself up back to starting position. If you can do at least 5 of these, then pat yourself on the back! If not, work at it.
ABS:
Do the following exercises one after another. Sit-ups, Leg raises, Crunches, Hip Raises (also known as heels to the heaven) & Mason Twist (or berry picking as known in gymnastics).
REST 2 minutes then repeat entire routine
And there you have it, version 2 of my Full Body Max workout. I heard from quite a few people that the first one made them sweat... Well this one should make you drenched!
Now remember, one workout routine is only effective for so long. It doesn't matter which routine you follow, eventually your body WILL adapt and you will hit your head against a metaphorical brick wall (also known as the plateau).
To avoid this, I think its VITALLY important that you learn the principals necessary to create your own workout plans ever few weeks so your body is constantly being stimulated and growing. To learn these effective principals and more, check out the tips from this health and fitness book.
Good luck.
- FJ
P.S- If you have a fitness related questions or comments about this routine, you may send them to info@flawlessfitnessbook.com
Video Source: Youtube
No comments:
Post a Comment