HOW
TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE TIME
By
Monika Tarkowska-Carter, CPT, LWMC, HLC 2
This is the second circuit in the series of 6 workouts. The video is designed for advanced and experienced exercisers only.
Please, make sure to watch all the instructions carefully before
attempting the following video - The Workout. This 20-40 minute circuit will
give you a great fat-burning full body workout, addressing most of the muscle
groups. It is great for toning and shaping, as well as overall muscle
conditioning. Make sure that you have good balance before attempting the
circuits as it is used to a great degree in a lot of the exercises shown.
Please, always do a 5-10 minute warm-up before any exercise.
Depending on your time availability and level of muscular strength and
endurance, try to do 2-3 full circuits. Each circuit should take about 10-12
minutes. If you’re just starting, rest for 30 seconds between the first 4
exercises, and then 60-90 seconds between the 4th and 5th,
then go back to a 30-second rest for the remainder of the workout. If you find
that your level of fitness and conditioning allows you to move faster through
the whole routine, then take only 10-15 seconds of rest between the exercises,
and a slightly longer rest (30-60 seconds) in the middle of the workout.
All exercises are done in sets of 12 repetitions, using moderate weights
that are still challenging, but that will also allow you to perform full range
of motion and complicated multi-joint movements. You will have to figure out
yourself what amount of weight you feel most comfortable with that will allow
you to finish the whole set with good form.
Always make sure to get enough recovery between sessions. Most of the
exercises in these videos are very strenuous and demanding and you will need a
minimum of 48 hours recovery time. For many people a schedule of 2 days of rest
afterwards is a better option to avoid overtraining.
The exercises themselves are performed slowly, which is HARDER not
easier, but you are progressing from one exercise to the next with minimum
rest, so the overall pace of the workout is pretty fast.
DON’T LET THE LOOKS FOOL YOU. IF YOU DO THE EXERCISES CORRECTLY AND WITH A
FULL RANGE OF MOTION, YOU CAN GET VERY SORE FROM THIS WORKOUT, SO BE SMART
ABOUT PROGRESSION AND DON’T START WITH 3 FULL CIRCUITS, AS YOU WON’T BE ABLE TO
MOVE THE FOLLOWING DAY.
Always make sure you can do the simpler version of all exercises
correctly and without any strain before progressing to more difficult
variations.
I would highly recommend a good post-workout recovery meal, which should
have good quality protein and carbohydrates and a small amount of fat. It could
be just a regular meal, or a protein shake. To get protein shakes ideas and
recipes please refer to my earlier articles:
http://fitness-science.blogspot.com/2011/07/post-workout-protein-shake-recipes.html?utm_medium=twitter&utm_source=twitterfeed
Please, always consult a physician before beginning
any exercise program.
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