NAMjA's 1st of 2 workout routines to get you back into shape!
The snowfall that hit the downtown Cincinnati area on December 8th was just a taste of what this winter may bring. After shoveling the walk to get to your car, you may have realized that you were breathing a bit harder than you had expected to be. This, coupled with your New Year's resolution (everyone is doing it these days) to get back in shape so you can show off that hot little swimsuit at Club Adonis this summer, has prompted the staff at NAMJA to put together a 3-part workout plan that will keep you from wheezing the next time snow fall hits.
*It is recommended to check with your physician BEFORE you begin any workout routine.
Workout 1-
Shake Them Hata's Off
The goal of this workout is to get your body back in the habit of working out and to shake off those extra pounds (hata's) that are holding you back. It is a fairly simple routine, but you will start seeing fat loss and muscle gains towards the end of the month.
Warm Up
Your muscles perform better when they are warm. Make sure you spend a few moments before you stretch to perform some sort of aerobic exercise. 5 to 10 minutes on the treadmill, elliptical machine, bicycle or stair climber should do.
Stretch
The Grind
Perform this routine 2 days per week for the first two weeks and then for the last two weeks, 3 days per week. You want to perform 3 sets for every exercise, between 12-8 reps per set. For each exercise, follow this weight plan:
Set 1-Choose a weight that you can comfortably perform 12 reps
Set 2-Increase that weight by 10lbs
Set 3- Increase by another 5lbs
You should increase your starting weight of Set 1 on the 2nd and 4th weeks of training by 10lbs.
Machine Chest Press
Machine Leg Press
Machine Pull down
Machine Leg Extension
Crunch
Leg Lifts
Stretch
NAMjA's 2nd workout routines to get you back into shape!
"I am America. I am the part you won't recognize. But get used to me. Black, confident, cocky; my name, not yours; my religion, not yours; my goals, my own; get used to me."
Muhammad Ali (1942- )
How did everyone do? Have you lost a few inches to your waist? Has your confidence improved? Thankfully, we have not had another snowfall to test how far you have come, but I bet you have started to see results.
*It is recommended to check with your physician BEFORE you begin any workout routine.
Workout 2-
Feel The Burn
Unlike the goal of Workout 1(Shake Them Hata's Off), the goal of this work out is sculpt your body into the shape that you want. Everyone wants a V-shaped torso and abs that would put a six-pack of Trader Joe's soda to shame and this workout will help you get there.
Warm Up
Your muscles perform better when they are warm. Make sure you spend a few moments before you stretch to perform some sort of aerobic exercise. 5 to 10 minutes on the treadmill, elliptical machine, bicycle or stair climber should do.
Stretch
As in the first workout, to prevent injury, it is important that you stretch your muscles before you begin your main workout. Again, The Mayo Clinic's website is a great place to find examples of stretching exercises.
The Grind
Perform Workout A and B once a week, Workout A one day and Workout B another day. You want to perform 3 sets for every exercise, between 12-8 reps per set. For both workouts, follow this weight plan:
Set 1- According to last month's workout, choose a weight that you can comfortably perform 12 reps
Set 2-Increase that weight by 10lbs
Set 3- Increase by another 5lbs
You should increase your starting weight of Set 1 on the 2nd and 4th weeks of training by 10lbs and increase accordingly with each set.
Workout A
*Denotes that no weight is needed to perform this exercise
Exercise 1-Bench Press
Exercise 2-Machine Leg Curl
Exercise 3-Concentration Curls
Exercise 4-Machine Leg Extension
Exercise 5-Back Extension*
Exercise 6-Crunch*
Workout B
*Denotes that no weight is needed to perform this exercise
Exercise 1-Incline Bench
Exercise 2-Squat
Exercise 3-Lat Raise
Exercise 4- Cubian Press
Exercise 5-Row
Exercise 6-Corkscrew
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