First things firsts- today is day 18 of the 365 Days of exercise, and day 2 of the situp/pushup challenge. Today the number is still 45. And now…
My beautiful wife runs the blog LOVE YOU. MEAN IT. and this is the first of her ask the trainer series. And obviously, I am that trainer! I am excited to work with her and post on her site. I am also glad to help any of her followers who have questions.
Here is my post:
Hey! Early this week Em asked me if I could answer her ask the trainer column, and I am happy to say that this is the first of hopefully many Coach Rob segments. In her request for questions, several of you replied looking for some exercises and workouts. Being my first segment, I have created a workout that can be done in less than 40 minutes and is good for once, twice or three times a week. The purpose of this workout is to address the question looking for inner leg work, arm work and a walking/jogging routine.
1, 2 or 3 times a week perform the following:
- Walk on a treadmill for 2 minutes as fast as possible without becoming a jog
- 2 sets of Squats, 12 to 15 repitions
- 2 sets of Reverse Lunges, 12 to 15 reps
- 1 set of Bench Press, 12 to 15 reps
- 1 set of Bent over Barbell Row, 12 to 15 reps
- 1 set of Shoulder Press, 12 to 15 reps
- 2 Sets of Bicep Curls, 12 to 15
- 1 set of Tricep Extensions, 12 to 15
- 2 sets of as many crunches as possible per set
- 12 minutes jogging on treadmill
This routine will strengthen all muscles in the legs and will hit the arms pretty hard while also strength the entire upper body. By warming up prior to lifting your heart rate will elevate and stay raised during the workout and the run at the end will help add cardio to the routine. This combination will allow for greater calorie burn and reduced fat. By strengthen the muscles and burning more calories you will see results faster. Unfortunately there is no way to spot reduce body fat, however the routine will lower the overall body fat and that will lead to lose inches where you want to.
Another question was a routine for the lower abdominal muscles. Like the above routine, there is no way to reduce fat in a specific area, however we can add anyone of the following exercises into the above routine and specifically strengthen the lower abs. If you are looking for a low ab strength routine, you can use three of the exercises together as an add-on to any routine.
For a video reference click on any of the exercise names. I hope you enjoy and get a lot out of this, and please keep the questions coming.