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Often people who aren't in great shape ask me how to get started. I think that when they ask other people, they get deluged with information about workouts, calories, mass, weight, cardio, heart rate, and a load of other crap, without getting the simple advice that they need. Here is a workout routine that takes less than 10 minutes a day that most people will be able to do. If you can't., email me and we'll talk about other solutions. If you can and find it too easy, double all the numbers ;) If you follow this for a few weeks, you will gain flexibility, strength and stamina, without ever measuring your heartrate or stepping on a F#$% treadmill :D. Read on for the program...
All of these are "no bull" exercises, they work, they are simple in concept, and they build strength (not bulk). A good time to do them is in the morning if you can, so we'll start with a bit of a warm-up move and one stretch. Warmup - 25 "Tai Chi Twists" - stand with your feet about shoulder width. Relax your arms by your sides and turn your waist to the left, your arms will naturally rise up and "slap" gently - one on your stomach and one on your lower back. Then turn your hips back the other way. Each side counts as 1. Warmup stretch 2 Reps - downward dog (from yoga) With feet shoulder width apart, place your hands on the ground and walk your feet back so that you form roughly a triangle with your butt being the highest point. Your arms will be locked out in front and bear some of the weight. You should feel a good stretch in your hamstrings. Hold for 5 deep breaths. movement #1 - Body Squats - 15 reps With feet shoulder width apart, point your arms straight out in front of you, palms flat and facing down. As you sink until your legs are 90 degrees, pull your arms in to your shoulders and then behind you. As you raise back up, arms swing back out in front. Breathe in as you go down and out as you come up. movement #2 - circle push ups - 5 reps from standing, spread your feet about 2X shoulder width. Bend forward with your arms out until you fall and catch yourself, then move your hands a few more inches forward. This will be your start position. Now, in a pushup like movement, bend your arms and circle forward, then push your arms out, you should now be in a position like "upward dog" from yoga. Reverse the movement by bending your arms again and circling back to the starting position. Breathe out going forward and in coming back. movement #3 - bridge - 3 reps Lying on your back, press your arms straight away from you (like a bench press) palms facing out. Now bend your elbows to bring your hands back down by your ears, palms flat on the ground. From this position, press yourself up so only your hands and feet are touching the ground. Hold this position, as high as you can, for 3 deep breaths. movement #4 - hanging - 2 reps Find a bar or ledge and hang from it, arms loose, as long as you can. When you finish the first round, wait 30 seconds and repeat. movement #5 - stretching do 3 reps each of 10 arm circles each way touching toes for 10 seconds side splits - spreading your feet as wide as they will go while keeping your torso upright (come out of this slowly each time) Viola! After a week, add 5 body squats, 2 push ups, and 2 breaths to each bridge. |
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