Every woman fantasizes about a man with strong shoulders, a broad chest that looks good in a dress shirt (but better without one) and washboard abs. Don’t believe me…ask her, go ahead ask her! Don’t get me wrong she loves you because you make her laugh, listen to her ideas, and support her endeavors. However, does she lose focus of your conversation though when that Dolce & Gabana commercial comes on, you know the one? Well, maybe it’s because you look like Winston Churchill trying not to burn when you take your shirt off (no disrespect to Sir Churchill). I get it, winter was rough. You indulged on the dark heavy beers and chili during the football season, tried your best to skip the Christmas sweets and managed to only gain 8lbs. It’s easy to become comfortable and enjoy the heavier calorie laden foods with friends and family during those colder months.
It’s now spring, open the windows and smell that air. The morning temperatures are in the 50’s with daytime highs in the low 70’s. That means spring cleaning, yard work, outdoor activities, and shirtless weather is coming in less than 60 days. It’s time to get rid of the moss covering the rock. The goal is to have you shirtless and head turning by Memorial Day. Let’s Go!
With the rise of Crossfit, P90X, T25, and the other workout programs, there are some things you must keep in mind.
1. Know your limits, you can reach your goals as long as you are healthy and injury free. “Are you injured or are you hurt?”
2. Commitment is not just for today, you have to keep climbing the hill even when it’s inconvenient.
So here is a sample workout program that I designed for a client that traveled and had access to minimal equipment. This is a three day a week program with cardio being done on the off days. It was designed to be performed in minimal space and with bands so he could take his workout equipment with him. An example of every exercise can be found online.
Monday Wednesday Friday
Pushups 75 Dips 45 Narrow Pushups 45
Air Squats 75 Lunges 60 Lateral lunges 60
Supermans 75 Band Rows 45 Band Pulldowns 45
Plank raises 60 Woodchops 60 Straight leg crunch 60
Mountain climbers 200 Burpees 45 Jumping Jacks 300
The reps can be broken up into whatever amount you can do at one time, the key is that you get no more than 20 seconds to rest before completing the remainder and moving onto the next exercise. The goal each week is to add 5 reps to each exercise. Cardio is completely up to you. I encourage you to find something that you enjoy doing, the key is that it must get your heart rate up and it must be sustained for a minimum of 25 minutes.
You now have an exercise program and suggestions for how to create and administer your cardio program. Keep in mind that if you undo all your hard work every night by eating empty calories, then you are wasting time and energy that will not get you the results you desire. Eat right, work smart, enjoy life.