April 23, Week 10 - M, W, F (3x per week)

Workout Routine:

RESISTANCE TRAINING

Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with bands (pushing) are supersetted with Pull ups (pulling).
Do NOT rest within the superset, but rest 30 seconds after the lower body before
repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to
the next superset.

Aim for lower reps: 6-10 reps

Aim for 2-4 rounds for each superset
Again, take no more than 30 seconds rest in between.

Superset:
A1: Pushups with Bodylastics band
A2: Pull-ups with medium size towel
*Aim for 3-4 rounds

B1: Staggered alternating pushups

B2: Lat Pulldown swimmer with Bodylastics band
*Aim for 3-4 rounds

C1: Squat and Press (use any weights that you can find) For example: rocks,
C2. Alternating Split Squat Jump. (use any weights that you can find) For example:
rocks,
*Aim for 3-4 rounds

D1: One Leg Calf Raise with weights.

D2: Bicep Curl:
*Aim for 2 rounds

E1: Weighted Abdominal Crunch:

E2: Plank with leg lift:
*Aim for 2 rounds

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine. The article can be found
here:
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training: Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training: Cardio
Sunday: Rest

EATING TIPS

Make sure to keep following my simple eating tips:

http://www.iwantsixpackabs.com/articles/eating.html
Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.