After reading books and articles on proper exercises that workout your body entire I believe I have come up with the ultimate routine:
- Day 1: Cardio + Abs/Core
- Day 2: Yoga from the P90x series
- Day 3: Cardio + Strength Training
- Day 4: Rest/30 minute walk
- Repeat from Day 1
All the exercises here can be done with the Complete Home Gym for Under $100.
I use cardio to kill two birds with one stone: Cardio in and of itself and a full body warm up. Jogging around your neighborhood for 15-20 minutes should be enough.
Regarding stretching there is a lot of controversy of whether you should do it before or after you work out. To avoid any issues I simple don’t do any stretches on Day 1 and Day 3 and simply stretch my entire body with yoga on Day 2. I found the P90x version masculine enough for those of you who feel that yoga is too feminine. I can finally reach my toes!
Check out this page for a complete list of yoga poses if you do not feel like purchasing the dvds: http://www.sheerbalance.com/brettsblog/p90x-yoga-poses-tony-horton/
The Outline
Day 1 – Cardio + Abs/Core
15-20 min cardio
Core Excercises
- 20 kettlebell swings
- hip thrusts on the swiss ball
- Plank for 50 seconds
- 10 Side plank rotations on each side
- 10 Leg raises on the iron gym (requires the straps)
Swiss ball exercises
- 20 swiss ball myotatic crunch
- 20 swiss ball back crunch
- 20 swiss ball side crunches
- 30 swiss ball russian twists
- Super Man on the swiss ball for 30 seconds
20 swiss ball jack knives
Ab exercises
- 20 plain crunches with legs on the swiss ball
- 20 V situps
- 10 reverse crunches
- 50 bicycle crunches
It might look like a lot but each set of repetitions takes under 1 minute or less so one complete round takes about 20 minutes if you don’t rest in between reps.
Day 2 – Yoga from the P90x series
Day 3 – Cardio + Strength Training
Shoulders
- Pull ups
- Military Presses
- Lateral Raises
Legs
- Calf Raises
- Lunges
- Squats
- Swiss ball wall squats
- Dumbbell Dead-Difts
Chest
- Pushups
- Incline bench press using the swiss ball
- Swiss ball push ups
- Swiss ball dumbbell flies
Back
- Rows
- YTWL back exercises on the swiss ball
Arms
- Dumbbell Kick-Back
- Curls
- Dips
For videos of the above exercises check out part 2 and part 3.
There you have it!
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