Great workouts start with a solid plan of what you want to accomplish and how you will get there. In my previous blog, I discussed how to set your ‘2020 vision’ by writing down your goals, devising a strategic plan, track your progress often, and committing to yourself to achieve your goals.
As you partake in any new program, be sure to check in with yourself regularly to assess what is working and what needs to change. Pay attention to how you feel mentally as well as physically. After all, it’s a combination of everything you do that contributes to living a healthier lifestyle.
RESOLUTION READY OVERVIEW
Now that we’re well into the new year and the holidays are behind us, it’s time to re-center, refocus, and put your fitness resolutions into action with a fresh workout series. There are a total of four workouts that focus on a specific muscular goal.
Workout #1: ABS IN GEAR
Workout #2: LEGS STRONG
Workout #3: ARMED & DANGEROUS
Workout #4: BREATHLESS
The workouts are designed to be performed on separate days throughout the week to provide a full body training program. Each workout can be customized to accommodate your fitness level. So you can start by establishing a baseline and once all the workouts are learned, you can interchange them, combine them, or incorporate them along with other exercises based on your fitness goals.
Commit to performing these workouts for a set period of time, or minimally 3-4 weeks to allow yourself adequate time to track improved performance and increased muscle tone. Whether you’re just starting out with a fitness program or are a seasoned pro, there is always room for improvement, so be sure to make adjustments to challenge yourself and provide routine benchmarks along the way.
Keep in mind a good workout is only as good as how you fuel your body, so your diet and overall health habits are very important. Focus on making healthy choices to obtain a clean diet, drink plenty of water, and get enough rest to maximize your results.
Now you are ready to get your ‘Abs in Gear’ with the first ‘Resolution Ready’ workout!
ABS IN GEAR WORKOUT
Format: 3 circuits / 8 exercises
• Begin with a dynamic warm-up to prepare your muscles for the workout.
• Perform 15 reps per exercise for 2 sets.
• Feel free to add in other exercises (on or off of your equipment).
• Perform each exercise for 15 reps in circuit format
• Repeat each circuit for 2 sets
• Adjust the incline to accommodate your strength level (suggestions listed below)
• Modify or advance when needed
Medium Level (easier) – Low Level (harder)
Key: GB = Glide Board
1. Incline Plank Shifts
2. Decline Knee Tucks
Repeat 2 sets
CONNECT CABLES & ADJUST INCLINE (low-medium)
1. Torso Chops (R/L) (seated or kneeling)
2. Roll Up (face tower)
Repeat 2 sets
FACE AWAY FROM TOWER
3. Double Roll Up (knees come up)
4. Pullover Crunch
5. Straight Leg Lowers
6. Bicycle Crunch
Repeat 2 sets
End your workout with a few stretches to lengthen the muscles just worked.
Be sure to check out the video to see how these core exercises are performed on your Total Gym.
Stay tuned for Resolution Ready Workout #2 which focuses on getting your ‘Legs Strong’.
Best to you in this new decade.