Physical Training Routine

Physical Training Routine

WARM-UP

5 minutes on the seated row with a low weight

STRETCHES

Hamstring/Calf Stretch (10-15 seconds each side)

Crossed Leg Hip Opener (10-15 seconds each side)

Runner’s Lunge with hands behind your back (10-15 seconds each side)

Runner’s Lunge grabbing back leg with your hands (10-15 seconds each side)

Leaning over hamstring/side back stretch (10-15 seconds)

Leaning over inner thigh/side of back stretch (10-15 seconds)

Seated torso stretch (10-15 seconds)

Rear shoulder/neck stretch (10-15 seconds each side)

Dancer torso/hip stretch (10-15 seconds each side)

Cat/Cow (10 times)

EXERCISES: 18-20 REPS EACH

Upper Body

Chest Press

Bicep curls with arms at your sides or Reverse grip bicep curls or Cable curl

Triceps (your choice)

Lateral Raise

Lateral Pull down

Chest Flyes

Lower Body

Lunges

Squats or Dumbbell Squat

Pelvic Thrust

Hamstring Curl (foot on foot)

Leg Press

Leg Curl

Leg Extension

Abs/Back

Super Girls

Super Girls with rotation

Ab curl

Ab curl combo

Oblique V-ups

Legs up to the air

Plank

Saxon side stretch

"Is walking exercise?" people often ask me. Generally, I'm prone to respond with, "walking is good exercise for the elderly, disabled, pregnant or extremely overweight." If you're reasonably healthy and have little to no restricted mobility, then I'd normally say that it's not good exercise if you are wanting to lose weight or burn calories. Of course, there are a lot of benefits to walking - the outdoor air, the serenity to just take in your surroundings, and of course, walking is better than sitting.

So, is it possible to walk for fitness? Yes, if you do it correctly. There is more than one method, but the one I'm about to describe is the one I like.

Always stretch before your walk.

The first 10 minutes should be treated as a warm-up, so don't go too quickly just yet.

Then walk as fast as you can for 2 city blocks. Then return to your warm-up pace for 2 minutes. Continue the patter of 2 blocks of fast walking and 2 minutes of your average walking pace. Do this routine 8-12 times.

The last 10 minutes should be your cool down pace, followed by stretching and water.

If you incorporate this style into your walking repertoire, you should start feeling and looking better soon.

Average walking won't get you anywhere. You have to earn it.

Get your heart rate up and make this part of your regular routine.