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Enjoy Boundryless Health is as easy …. with a Plan ~

Outdoor Health at the Playground !!

Outdoor Health at the Playground !!


Hi Everyone,

Met some friends over the weekend.
As we chatted over a morning coffee (keep that metabolism going 😉
one friend asked me why living a healthy lifestle seems so easy for me.
I replied, wouldn’t use the word ‘easy’, however just try to keep it simple.
Then mentioned if he would follow simple plan (don’t like saying rules cause
usually gives a feeling of rigidly having to adhere to something to get something
out of it….which I personally feel is NOT true !!!

So here’s my simple Plan ~

6 Steps For a Perfect Workout

Rules… As parents we are famous for making them. As kids we more often than not hated them.

Young and old, we all feel a need structure in our lives.
Simply … because it works.

When it comes to designing your own workout,
don’t get paralysis by analysis by the 1,950,000 results looking
back at you from surfing the net, just follow this simple plan (don’t like saying rules 😉

Rule 1: Dynamic Warmup
Ex. (Bodyweight Squats, Pushups, Lunges)
Starting off the workout with a Dynamic warmup instead of stretching,
increases body temperature and wakes up your nervous system by moving
your body’s major muscles in a natural range of motion

Rule 2: Compound multi-joint exercise
Ex.(Squats, Deadlifts, Bench Press, Chinups)
Including a compound exercise first in your exercise routine trains the major
muscles while working in a lower rep range you’ll build strength AND muscle
together from the start.

Rule 3: Upper Body Antagonistic Superset
Ex. (BB or DB Chest Press & BB or DB Row)
Then by pairing opposing muscles groups in a superset fashion but in a slightly
higher rep range you save time and keep your heart rate elevated to build muscle
and burn fat faster.

Rule 4: Lower Body Single Leg Movement
Ex.(Lunges, Steps Ups, Single Leg Squats)
By including a single leg movement you help correct any lower body
imbalances and work some inactive muscles like the glutes and lower back
which build functional strength you can use in everyday life.

Rule 5: Abdominal Move
Ex. (Planks, Mountain Climbers, Ab Wheel Rollout)
Training your abs the way they are meant to function by stabilizing your spine
and preventing rotation will give you rock hard abs that do more than look good
on the beach.

Rule 6: Cooldown: Stretching
Ex. (Wall Chest Stretch, Wall Back Stretch, Lying Leg Stretch)
Ending your workout with static stretching relaxes your mind as well as your
muscles by decreasing your heart rate and increasing flexibility.

Here’s my Sample Workout I did over this week:
Warmup
Bodyweight Squats, 10 reps
Pushups, 10 reps
Lunges, 5 reps each

Strength Training
1. Barbell Squats, 3 sets of 4-6 reps, 90secs rest
2A. Flat DB Bench Press, 3 sets of 6-8 reps, no rest go directly to
2B. Bent Over DB Row, 3 sets of 6-8 reps, 60 secs rest
3. DB Step Ups, 2 sets of 10-12 reps, 60 secs rest
4. Abdominal Planks, 2 sets, hold for 60 secs

Cooldown
Wall Chest Stretch
Wall Back Stretch
Standing Bent Leg Quad Stretch
Lying Knee To Hip Stretch
Use these 6 Rules For a Perfect Workout and you will be on your way
to getting faster results with only 3 workouts a week.

Remember never too late to enjoy a simple Boundryless Workout and Life Everyone !!

Never too late to Exercise and Enjoy Life !

Never too late to Exercise and Enjoy Life !

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