REVOLUTION FITNESS Personal Training Bangkok- Fitness Anywhere

Sexy "buns", "six packs"

Sexy “buns”, “six packs”. How badly do you really want them?
By Russell Lee, Executive Director of
Revolution Fitness

Okay, normally I’m used to being tough on my clients and pushing you hard through my programmes. However; just to let you know that I am just as tough on myself as I am on you all – trust me! Let me share my Sunday with you…..

I decided to do my own outdoor training at Lumpini Park since I haven’t done it in a while – no excuses, I’m only human too! I got ready in 10 minutes and was ready to go by 9:00am (oops, I did forget to brush my teeth). I walked from home (next to Zanotti) all the way to Lumpini as my warm up. I got there and started to run for another 10 minutes (as I personally like to warm up for 15-20 minutes so that my body is ready and aware that I am about to go “ALL OUT”. By 9:20am, I was ready for it!

I started off by sprinting about 100m, I mean, really fast! I powered up my movements, fired up my engine, strutted my legs forward so hard and fast while pounding my feet on the ground to generate more force, using up all my hamstrings and my abdominals muscles, and swinging my arms really hard at it in a very short time (within ? seconds). I slowed down as I felt that was enough. Breathless….I walked all the way back to where I start as a 2 min short break. My heart rate must have been 198! I got it to slow down to 140 then I went back and did it two more times. After that, I put my feet on the bench, turned my body facing down and put both my hands down to the ground and started my “decline” push ups…..1,2,3 …I was counting in my head……to 25 reps then I was done for now. Still breathless….BIG TIME!

Anyway, I took 30 seconds to catch my breath then I went right back on the road. I did 50 reps of walking lunges (that’s about 50 meters long!). Gosh! I felt my left butt getting so tight and needed to stretch out or I know I will get a cramp soon so I stretched right away. I walked to the chin bar as I did my lunges and stretches, then 10 reverse pull ups (using 50% of my biceps and 50% of my back muscles) as I raised my legs up tight up to my abdominals. Again, I went back to my last set of lunges but for 40 reps only as my legs were so tired by then. Yes, still breathless….I felt like I can still do some upper body parts as my lower body was dying. I did another set of reverse pull ups for 10 reps then I ended with a military press (both feet on the shoulder high chin bar, body facing down to the floor with both hands down on the ground). I started doing shoulder press by lifting my body weight and did 10 reps…..done! This is my Sunday outdoor training routine but only if I don’t party on Sat nights. I was on my way home by 9:50am. A great 50 min workout without weights, no fancy gym facility and no luxury membership. I worked out my chest, back, shoulders, arms, legs, and my six packs!! My body still looks in quite good shape at 36.

My story does not end just yet…..I cooled myself down by walking home. 10 min later I reached home, took out some frozen strawberries in the freezer and put them in the blender along with some sliced canned peach. I added some ice water and two scoops of chocolate protein powder and blended. I drank it up for muscle recovery, took a shower, iced my knees, ankles and also my left butt to decrease the heat and inflammation. I felt great!!!!

So, you WANT to be really fit? Have a “Six pack”? Feel strong? I have put this routine together and “MODIFIED” for you if you want to give it a GO!