We have now waived good bye to 2015. Have you made your New Year’s resolutions? Are you planning to welcome the New Year all geared up to work out or work out more? Beware, according to The Wall Street Journal New Year’s resolution to exercise starts to waver in the third week of January. Simply vowing to exercise does not work. We need a plan that is realistic enough but at the same challenging to be worthwhile. Dappad has asked fitness consultant Fabio Domingues to give us an exercise routine that can help convert our intention into action.
|Bear Walk||3||20 meters|
|Renegade Row||3||10 each side|
|Wide to close push ups||3||10 each|
|Combo front to side plank||3||30 seconds|
|Kettle bell Swings||3||20/20/20|
|Farmers walk||3||30 meters|
|Rowing (Tabata)||1||4 minutes|
|Sumo deadlift to up right row||3||10/10/10|
|Step Up||3||12 each leg|
|Burpee to box jump||3||10/10/10|
|Kettle bell Snatch||3||10 each side|
|Turkish Get up||3||10/10/10|
|Incline leg raise||3||12/12/12|
|Sprints||10||100 meters each|
The program is adequate for everyone. If your level of fitness is more advanced, play with the load in the exercises. Challenge yourself to the point where you can do the repetitions suggested.
Executing the program correctly will increase mobility and fitness, drop body weight and help with definition. You will notice improvements in your posture and endurance.
You should be able to execute the program in 40 minutes or less. You can do the exercises before work, on your lunch break or quickly after work without compromising your day. Remember work out as many times as you see fit. Results can be speed up if you increase the number of sessions.
We do recommend a daily routine alternating between programs 1 and 2. Take 1 or 2 days off. Avoid more than one session a day. If you have time and want to do something else in the day after the exercises, do a Tabata protocol on the bike, elliptical trainer or step-ups, and if you brave enough, sit ups or battle rope.
For more information and tips on training and nutrition visit www.abitmorefit.me.
Wishing you a healthy and happy life!