I know summer vacation is coming soon, so many of you will be going away for a week or two with your children or loved ones.( gosh, I feel Christmas is coming soon and I can't wait!) somehow you might want to keep your exercise going, well..that's what everyone says to me before they take off on their vacations…but we all know what happens later ,right? No prob! This time I have created this 20 mins program all you need to do is to print it out and bring it along with you.
I guarantee you will see results in JUST 30 days, muscle conditioning wise, stamina wise, and flexibility wise also to lose few inches from waist.
Do these exercises every single day for only 30 days and I promise you will see results!!
Combined with my nutritional advice here;
* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ( Fat feeds fat ,you are what you eat and who you meet.)
* Practice and train major lifts: Deadlift, clean, squat, presses, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports
NOW GOOD LUCK and HAVE a GREAT SUMMER!!
Russell Lee
Executive Director
| Exercises |
 Single Leg Knee to Chest
1. Lie back and grasp one leg behind knee. Other leg should be straight on floor.
2. Pull knee towards same shoulder. Back should remain flat on floor.
3. Hold for 20-30 seconds. Repeat as prescribed.
Trainer's comments:
hold it 10 sec for each leg |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
10 sec each |
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 Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight. |
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 Single Leg Standing Straddle
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.
3. Hold for the prescribed time and then repeat with the other leg.
Trainer's comments:
losen up your low back and stretch your hamstrings |
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Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
|
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
20 |
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2 |
20 |
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3 |
20 |
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 Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
20 |
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2 |
20 |
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3 |
20 |
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1-Arm Pushup
1. Start by getting into a pushup stance with your body flat and both hands on the ground.
2. Next take one hand and place behind your back.
3. Proceed into a pushup and the extend your arm back to completed pushup.
4. Repeat for desired repetitions and repeat with the other arm. |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
just kidding! |
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Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
25 |
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2 |
25 |
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3 |
25 |
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Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. |
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