OK, OK, OK!! I FINALLY got some time to map out a workout for my fit fam!
So, for those who don't know, I'm a gym rat by birth. My dad was a body builder for like, a hundred years. OK, not really ... but since the age of 13, my dad lifted weights until he eventually went on to become a personal trainer, open his own gyms and compete both at an amateur and professional level in body building, winning national titles. Naturally, for me, exercising, dieting and proper training technique just come to me. I got my first set of dumbbells when I was about two years old ... no joke ... they were red and weighed one pound and my brother's were blue and weighed five pounds. He was a red-headed, 4-year-old BEAST!
After years of doing this stuff on a second-nature basis, just by mocking my daddio and broski, I now do this stuff for real, too. I have intentions of competing some day, but have bigger plans that surround nutrition, meal plans, training, fitness gear, etc. It's all in progress and coming soon ... slowly, but surely and soon.
So for now, I intend to post some effective workouts that I do that really work for me. I don't claim to be an expert, I don't claim to have all the right answers and I don't claim to be the best at this stuff. I just, for 25 years, played monkey-see monkey-do with Mr. America, Mr. Pittsburgh, Mr. Upper Ohio Valley ... Mr. My Dad! I know a thing or two, I've done a thing or two, lost a pound or two, and have a lil' junk or two in the trunk. Feel free to follow my lead, feel free to tweak what I provide, feel free to continue thinking that lifting weights makes you big. I'm asked questions about my calves, booty and stomach daily, I kid you not, so I'll tell you how I maintain this stuff and you can take it as you please. ... beginning with today's workout:
Start with 5 minutes warming up on the treadmill, bike--whatever cardio machine you choose, but at a slow pace. Remember, this is a 5-minute warm up.
THEN--TWO ROUNDS:
Pick 5 different cardio machines. If you don't have five, pick one, two, three ... whatever you've got. The idea here is to be doing cardio in between each exercise for two minutes. So, the workout should look like this:
cardio for 2 min. (i.e. bike)
exercise
cardio for 2 min. (i.e. treadmill)
exercise
cardio for 2 min. (i.e. bike)
exercise
cardio for 2 min. (i.e. treadmill)
exercise
cardio for 2 min. (i.e. bike)
exercise
For the exercises, do this:
25 jumping jacks with rope or dumbbells--whatever your gym offers
25 straight arm push downs
25 push-ups of choice (regular or modified--whatever you can handle)
10 dips
25 raises, alternating between front & lateral
One time through should equal 15-20 minutes ... 10 minutes of cardio, with about 1-2 minutes at each exercise station. After you've completed one round, go again. If you can't do one more round, then you've worked it. If you're not out of breath or sweating by the beginning of round two, then you didn't go hard enough. Increase your weight, incline or speed on the cardio to help increase the intensity.
Good luck & good lifting. Keep visiting for more and follow @befitwithwhit for small clips, tips and tricks to keep the tummy flatter and the booty fatter.
