Summertime is when everyone wants to get in shape. Many people try to start shredding pounds so that they can look good in their swimsuit, or not in it at all – either way here is a little knowledge for you to get in shape. This is the beginning of the 2012 Workouts – getting in shape.
When you start thinking about workouts and wanting to lose weight it is important to think about the core. The more you can activate the core the more rapidly you can affect the slim obliques. Another important thing to keep in mind when exercising is to work legs and back. The Back and legs are larger muscle groups and take more energy (calories). When you work these out together you activate the core and burn more calories.
This is Part One of Three for a Eight week workout program. The goal with this workout is to help you maintain the muscle that you have achieved over the winter and get rid of the fat. It can also serve the purpose for those who are intermediate in their workouts and they are looking for a good routine to improve the core foundation for other workouts.
How to Do Leg Press
Leg Press – 12, 10, 10, 8, 8
- Leg Press is a great way to activate the biggest muscle group in the body. It is important to warm up properly before; this can consist of air squats and walking on the treadmill.
- Position feet shoulder width apart; make sure that when you bring your feet to your chest that your knees don’t go over your feet.
- You want to feel your quad heads activate and your hamstrings and glutes getting a good stretch. Keep your back flat on the bench.
How to Do Dead Lifts
Dead Lifts – 10, 10, 8, 8
- At this point your hamstrings and lower back should be warmed up. The Key to proper dead lifts is to keep your spine straight. The key here is to activate mid and lower Back and some hamstrings and glutes.
- While keeping your spine straight rock bend your knees, push your butt back and try to have your shin vertical. This should allow your shoulders to be over your ankles.
- As you lift try to keep your spine straight and your shoulders over your ankles.
How to Do Dumbbell Pullovers
Dumbbell Pullovers – 20, 20, 20, 20
- This will activate upper lats and a little bit of the outer pecs. The key with this exercise is to have a difficult time repping out the last reps. So 17, 18, 19, 20 should be difficult.
- Lay horizontal on the bench, to where if someone had a vertical view of you it would look like a plus symbol. Have the weight in both hands and over your face.
- Gradually move back, as you move away from you face to the top of your head you should feel it stretch your back, pecs, and a little of the tris. If you feel a lot of tri’s try to vary your arms, they may be bent too much.
How to Do Australian Pull Ups
Australian Pull Ups – 20, 15, 12, 10
- By this point your back should be tired and doing body weight may be difficult, but this is a good thing! The Australian Pull Up is also known as the supine Row, Reverse Push Up, or Inverted Row. This is a great strength exercise that can help improve your bench and overall back.
- Lay on the ground underneath a bar on the smith machine. Make sure the bar is high enough off the ground where you can’t reach it while you are laying down.
- Grab the bar and straighten your body as stiff as you can. This will activate the core and gives the full effect on the back. Pull yourself to the bar and then slowly bring yourself down.
- If you need it to be more difficult you can put your feet on a bench, or put weight on your chest.
How to Do Floor Wipers
Floor Wipers – 10, 10, 10, 10
- Floor Wipers became popular when the 300 workout came out. This is mostly a core workout, but it does activate the chest as well.
- Lie on the floor and lift a bar (roughly 135 lbs for guys, 85 for the gals) over your head. This will activate the chest. Remember this is free weight not smith machine.
- Lift your feet six inches off the ground and then gradually bring your feet to the left side, then back to the center. From there move your feet to the left. This is one rep.
How to do Leg Lifts
Leg Lifts – 20, 20, 20, 20
- There are many variations to do Leg Lifts. Leg Lifts activate the hip flexors and core. Your core should already be pretty exhausted by this point so I will explain all three ways of leg lifts.
- The easiest way is to lay flat on the ground and lift your legs from six inches to where your body makes a 90 degree angle.
- The intermediate way is to lay on an incline and bring your legs to where your body makes a 45 degree angle.
- The Hard way is to grab a bosu ball and grab onto something with your hands. Tighten your abs and straighten your legs. Close your body until it makes a 90 degree angle.
This is Day One of three for the summer get Fit Workout Plan. Obviously Diet is important but for sake of this article we just focused on the first day of the workout plan. You can find supplements to help aid in your fitness goals at SupplementsToGo.com!