Friday, June 12, 2009

The Basic Total Body Workout

firm body workoutA total body workout is an excellent way to keep in shape and stay healthy. This type of routine is designed to exercise your entire body rather than just specific body parts. Because of the simplicity, these types of workouts are easier to maintain and can get you in and out of the gym quickly. In this article, we will cover a basic total body workout. As always, please check with your doctor before engaging in any exercise routine.

Because you will be working out the entire body, it is best to start with one exercise per muscle group per workout. After you build strength and endurance, you can do 2 exercises per muscle group for each workout.

The basic workout should be done twice per week. This will give you enough work to build strength and muscle while also giving your body sufficient rest. You can eventually progress to 3 x week if you desire, or go down to 1 x week for simple maintenance.

Ok, let’s get to it. We will stick with major muscle groups to keep it simple - don’t worry, your minor muscle groups will be worked out by these exercises. For each workout, pick
one exercise per muscle group and complete the circuit - this means you should be only doing 4 exercises per workout. Choose a different combination each time. Exercises listed below do not include a warm-up set.

Chest (Minor: triceps)

Bench Press - 3 sets of 8-12 reps
Incline Bench Press - 3 sets of 8-12 reps

Back (Minor: biceps)

Pull Ups - 3 sets to failure (lat pulldowns okay until you build strength)
Dumbell Bent Over Rows - 3 sets of 8-12 reps

Shoulders (Minor: traps, triceps)

Seated Military Press - 3 sets of 8-12 reps
Upright Rows - 3 sets of 8-12 reps

Legs (Minor: calves)

Squats - 3 sets of 12-15 reps
Leg Press - 3 sets of 12-15 reps

As promised, a total body workout that is simple and efficient. In basic form, you can be in and out of the gym in 30-45 minutes. Of course, you can choose to add auxillary exercises such as biceps curls, calf raises, tricep extensions, etc.

Enjoy the workout!

Tuesday, June 2, 2009

Crossover Glute Stretch

Laying down glute stretch.

Equipment Used: None

Muscles Used: Buttocks (gluteus maximus and medius)

While keeping your shoulders pinned (outstretch the opposite hand to assist), pull your knee across your body and push it into the ground. Hold for 15-30s and switch.

You can extend this stretch by holding for 5-10s, releasing, and then trying to push a little bit further. Do that a few times and then hold the last stretch for 15-30s.