This article is syndicated on this page with permission from FatSteveFitness.com. I really enjoyed reading this article and I just wanted to share it with you. It has great advice on home workout routines. Enjoy This post:
This routine works nearly all of your major muscle groups and also burns tons of calories. I’ve set it up as a circuit – that means you should do each exercise one after the other. This is HARD but it will get results if you stick to it!
Warm up by jogging on the spot for a minute or two
10 Push Ups
20 Squats
Plank (hold for 15 seconds)
10 Dumbbell Rows
10 Crunches
20 Lunges
Jumping Jacks (for 30 seconds)
Start by trying to complete one circuit, and over time build up until you can do three circuits with only a short break between. At this point you should move onto a more advanced routine to keep pushing your body. Remember, to keep improving you need to force your body to adapt. If something is easy, you’re body isn’t going to get stronger.
The Rules
There are two main reasons why people don’t get the results they should from a home workout:
Incorrect Form
Injury
The first is the most common. If you’re completing the required number of exercises but with bad form, then you’re not working your muscles as hard as you should. If you get to the end of the routine and you aren’t exhausted, you’re probably not doing it right!
Injury isn’t that common with these types of home workouts, but it’s strongly linked to bad form. If you’re not doing the exercise correctly then you’re more likely to suffer from repetitive strain injuries. As the old bodybuilding maxim says, “you can’t train when you’re injured,” so if something starts to hurt you should stop!
The bottom line is that it’s much more effective to start with half the routine but with good form, than to do the whole thing with poor form.
Exercises in Detail
Warm Up
Warming up is essential for this routine, so don’t skip it. If you don’t want to jog on the spot, you could do a few extra jumping jacks. Anything that gets your blood pumping and your muscles warm, without being too tiring, is a good warm up.
Push Ups
Most people know what a pushup is, but there are a few common mistakes. Try to keep your back and legs in line – your hips shouldn’t sag down towards the floor or hike up. Also avoid rounding your back.
Before you start a pushup, actively contract the muscles in your core. You can do this by gently sucking in your stomach. This helps to build up the core muscles, and gives your body more stability.
Squats
Squats are probably the best exercise you can do. They work your legs, core and parts of the upper body at the same time. It’s essential to have great form though – otherwise you won’t get the best results and could also put a lot of stress on your back and knees.
Stand with your feet slightly wider than your shoulders, and point your toes out at around a 10 degree angle. Instead of bending directly from the knees, lower your butt down as if you were sitting in a chair. Your knees should be over your second toes – don’t let them turn inwards. Keep your upper back straight and keep your head looking forward.
Squat down to just below the point where your thighs are parallel with the floor, then firmly push through the heel to come back up.
Plank
To do a plank, just get into a press up position but rest on your elbows. Keep your body straight, and tighten your core muscles. Then just hold this position!
Dumbbell Rows
If you don’t have dumbbells you can just use a milk jug or any other weighted object. Hold the weight in one arm, and put the opposite knee on a bench or chair. Put the other hand in front of your knee, so that you’re bent over the chair with your back straight, head up and weighted arm vertically down.
Pull the weight up to the side until it reaches your ribs, and then slowly move it back down. This should be a controlled movement.
Crunches
This is a basic crunch, and is great for building your abdominal muscles. Form is especially important if you have lower back pain, as the wrong technique can put a lot of stress on your back and neck.
Lie on your back with knees bent, and put your hands behind your head (don’t grasp your hands together though). Tilt the chin up a few degrees, and gently suck in your stomach. Lift your neck, head and shoulders off the floor – don’t go all the way up – then slowly lower yourself back down in a controlled way.
Lunges
Start by standing up straight, and lunge forward with one leg. You should land on your heel, and then flex the hip and knee until your back knee gets close to the floor. Push up through the heel to return to the starting position, and then repeat on the other side.
Don’t forget to stretch!
Your muscles naturally tighten up when you work them hard, so after completing the routine make sure you stretch all your major muscles. Most people focus on the legs when they stretch, but don’t ignore the upper body too. At the very least, you should stretch your lower back, shoulders and neck muscles.
If you're ready to read more info on Www.Ravasi.Org look into www.ravasi.org/
This routine works nearly all of your major muscle groups and also burns tons of calories. I’ve set it up as a circuit – that means you should do each exercise one after the other. This is HARD but it will get results if you stick to it!
Warm up by jogging on the spot for a minute or two
10 Push Ups
20 Squats
Plank (hold for 15 seconds)
10 Dumbbell Rows
10 Crunches
20 Lunges
Jumping Jacks (for 30 seconds)
Start by trying to complete one circuit, and over time build up until you can do three circuits with only a short break between. At this point you should move onto a more advanced routine to keep pushing your body. Remember, to keep improving you need to force your body to adapt. If something is easy, you’re body isn’t going to get stronger.
The Rules
There are two main reasons why people don’t get the results they should from a home workout:
Incorrect Form
Injury
The first is the most common. If you’re completing the required number of exercises but with bad form, then you’re not working your muscles as hard as you should. If you get to the end of the routine and you aren’t exhausted, you’re probably not doing it right!
Injury isn’t that common with these types of home workouts, but it’s strongly linked to bad form. If you’re not doing the exercise correctly then you’re more likely to suffer from repetitive strain injuries. As the old bodybuilding maxim says, “you can’t train when you’re injured,” so if something starts to hurt you should stop!
The bottom line is that it’s much more effective to start with half the routine but with good form, than to do the whole thing with poor form.
Exercises in Detail
Warm Up
Warming up is essential for this routine, so don’t skip it. If you don’t want to jog on the spot, you could do a few extra jumping jacks. Anything that gets your blood pumping and your muscles warm, without being too tiring, is a good warm up.
Push Ups
Most people know what a pushup is, but there are a few common mistakes. Try to keep your back and legs in line – your hips shouldn’t sag down towards the floor or hike up. Also avoid rounding your back.
Before you start a pushup, actively contract the muscles in your core. You can do this by gently sucking in your stomach. This helps to build up the core muscles, and gives your body more stability.
Squats
Squats are probably the best exercise you can do. They work your legs, core and parts of the upper body at the same time. It’s essential to have great form though – otherwise you won’t get the best results and could also put a lot of stress on your back and knees.
Stand with your feet slightly wider than your shoulders, and point your toes out at around a 10 degree angle. Instead of bending directly from the knees, lower your butt down as if you were sitting in a chair. Your knees should be over your second toes – don’t let them turn inwards. Keep your upper back straight and keep your head looking forward.
Squat down to just below the point where your thighs are parallel with the floor, then firmly push through the heel to come back up.
Plank
To do a plank, just get into a press up position but rest on your elbows. Keep your body straight, and tighten your core muscles. Then just hold this position!
Dumbbell Rows
If you don’t have dumbbells you can just use a milk jug or any other weighted object. Hold the weight in one arm, and put the opposite knee on a bench or chair. Put the other hand in front of your knee, so that you’re bent over the chair with your back straight, head up and weighted arm vertically down.
Pull the weight up to the side until it reaches your ribs, and then slowly move it back down. This should be a controlled movement.
Crunches
This is a basic crunch, and is great for building your abdominal muscles. Form is especially important if you have lower back pain, as the wrong technique can put a lot of stress on your back and neck.
Lie on your back with knees bent, and put your hands behind your head (don’t grasp your hands together though). Tilt the chin up a few degrees, and gently suck in your stomach. Lift your neck, head and shoulders off the floor – don’t go all the way up – then slowly lower yourself back down in a controlled way.
Lunges
Start by standing up straight, and lunge forward with one leg. You should land on your heel, and then flex the hip and knee until your back knee gets close to the floor. Push up through the heel to return to the starting position, and then repeat on the other side.
Don’t forget to stretch!
Your muscles naturally tighten up when you work them hard, so after completing the routine make sure you stretch all your major muscles. Most people focus on the legs when they stretch, but don’t ignore the upper body too. At the very least, you should stretch your lower back, shoulders and neck muscles.
If you're ready to read more info on Www.Ravasi.Org look into www.ravasi.org/
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- February 14, 2013 10:15 am
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