Muscle building workout : Don’t waste your weekends anymore
Nov 4th, 2008 | By admin | Category: FeaturedThis time, we are covering a weight training program for those unlucky individuals who have only two bright days in the whole week – the precious weekends.
Professionals and workaholics these days rarely get any time to work out, leave alone their battle to lose weight. Unfortunately, these are the people who need all the weight loss plans in the world to help them reduce their waistlines. So what does one do when there is no time for working out? When one does not have any time to spend on one’s health, but only on one’s wealth? As they say, where there’s a will, there’s a way and after scouring the guides, we present this neatly worked out weekend muscle building schedule (courtesy Dan John, a popular gym coach) which will help you:
1. Get fit and get going.
2. Keep a tight check on those calories, quickly cutting the body fat and helping with weight loss.
3. Drastically change your lifestyle by flushing out those toxins and giving you the much needed break.
4. Build the perfect six pack abs that you have always wanted to build but never had the time.
Fret not, worry not and wait not. Just follow this weekend schedule and see yourself transforming the old, tired work horse in to the shining stallion.
THE WEEKEND MUSCLE BUILDING AND FAT CUTTING WORKOUT
week |
WEEK 1: THE CORE STRENGTH |
WEEK 2: SPRINTING |
WEEK 3: THE DOUBLE HEADER |
WEEK 4: THE KITCHEN SINK |
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THE MOVES |
1. Push position plank 2. The dumbbell swings |
1. Pushups 2. Half a minute sprints 3. Situps 4. Prisoner squats
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1. Pushup position plank 2. 30 second sprints 3. The dumbbell swings |
ALL EXERCISES COMBINED. |
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THE WORKOUT |
Set your timer for 10 minutes. 1. Hold the plank position for 60 seconds. 2. Without resisting, do 29 dumbbell swings. 3. Repeat the above sequence without resting till the timer beeps. Take a minute of rest before completing two more sets in the same way.
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This workout requires minimum amount of rest between the sets of exercises. 1. 10 pushups 2. 30 second sprint 3. 10 situps 4. 30 second sprint 5. 15 prisoner squats 6. 30 second sprint
Repeat the drill for two more sets and drop dead after that. |
The workout will now combine the mechanism of the previous two sessions with as little rest as possible. 1. 30 second pushup position plank. 2. 30 second sprint 3. 30 second of dumbbell swings 4. 30 second sprint. 5. Rest for 30 seconds and then repeat the drill 6-8 times. Top this workout with the heaviest breakfast to nice day after. |
Each exercise has to be followed by a 30 second sprint. 1. 30 second push up plank. 2. 30 seconds of dumbbell swings. 3. 10 pushups 4. 10 situps 5. 15 prisoner squats 6. A 1 minute rest. Repeat the sequence twice and you are done. Reap the rewards at the beach. |
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EXPERT TIP |
Increasing the repetition speed increases the difficulty and the effectiveness. |
Firmly squeeze your glutes as you press up in your squats. |
Treat the sprint as your recovery period. |
Perform as many reps as possible in the final circuit and you will be amazed at your endurance. |
Really there is no time for exercise.Just weekends can help us to do any exercise. I think these weekend schedule program may help us to lose weight and make us to stay wealthy.