health and nutrition

Workout Routine:

RESISTANCE TRAINING

It is now week 6. That means that I only have 10 more weeks left before I reveal my six pack abs. I am feeling a lot stronger today compared to my first week.

Below is my week 6 workout routine. Follow the form from the video.

Circuit Training Exercises

Band Press
Box Jump:
Band Row:
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Tricep Extension (behind head)
Toe Touch (Ab crunch)
One arm standing concentration curl

Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Beginner:

· 30 seconds per exercise

· 30 second break in between:

· Total number of circuits: 2-3

Intermediate:

· 45 seconds per exercise

· 15 second break in between

· Total number of circuits: 3-4

Advance:

· 60 seconds per exercise

· 10 second break in between

· Total number of circuits: 3-4

Example for a beginner: Do chest press for 30 seconds (whatever amount you can complete), followed by 30 second break. Next, perform box jump for 30 seconds (whatever amount you can complete) followed by a 30 second break. Repeat until the last exercise (One arm standing concentration curl) and go back to band pres again; for a complete a total of 2-3 rounds.

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.

For example:
Monday: Resistance Training
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training
Thursday: Interval Training: Cardio
Friday: Resistance Training
Saturday: Interval Training: Cardio
Sunday: Rest

Basic Rules:
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.



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Exercise

Standing Chest Press with Band 1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance). 2. Hold the band with your hands at chest level and your elbows back. 3. Press the bands out away from your body until your arms are extended. 4. Return to the starting position and repeat for the recommended repetitions. Trainer's comments: Follow the proper form from the video

Linear Stability Jumps 1.Stand facing box with feet slightly wider than hip-width apart. 2.Lower body into a semi-squat position and jump up onto box. Feet should land softly on box. 3.Step back down (not jump back down) and repeat according to prescribed reps. Trainer's comments: Follow the proper form from the video

Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat. Trainer's comments: Fold from the hip (similar to the video)Follow the proper form from the video

One Leg Box Step Up 1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription. Trainer's comments: with or with resistance band. Follow the proper form from the video

Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Trainer's comments: Follow the proper form from the video

Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: Follow the proper form from the video

Standing Overhead Tricep Extension with band 1. Start by holding the tubing in one hand and placing that hand behind your back. 2. Now grab the other end of the band with the arm that is over your head. 3. Extend the top elbow until your arm is fully extended. 4. Return to the starting position and repeat for the prescribed repetitions. Trainer's comments: Follow the proper form from the video

Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body Trainer's comments: Follow the proper form from the video

Cable Curl 1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent. 2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.