This is weight training for rock bottom beginners, but don’t worry, its the process that you will be enjoying the most and not the glory. If you miss one workout, thats okay, slap yourself on the wrist, miss two in a row, then its court-martial, miss three then its…no, you won’t skip three will you? Perseverance and Consistency are Chief here, they have conquered many brilliant and talented foe. Maybe the journey may teach you a few other lessons along the way. Romans 5 3-5. “we know that suffering produces perseverance; perseverance, character; and character, hope.” Stay at it and in no time you will be onto Phase 2.
How do you eat an elephant? One bite at a time
I’m repeating myself here again, but its the most important rule in getting fit and strong, consistency, take it one workout at a time.
No payment required here, it’s free. No expensive gym equipment needed for this program (or cheap gym equipment). Its better than all the expensive fitness machines ever created. Its weight training using your own body weight, so lets get you started, its going to start your body working as it should, healthy and robust.
- Its a whole body program completed in one day, all the major muscle groups will be trained.
- You’re to perform 5 exercises only. You will complete this program in no more than 20 minutes.
- Train only three times per week on non consecutive days, for example every Monday, Wednesday, Friday.
- perform only one set per exercise
- complete as may repetitions as possible, always trying to better your last workout repetition on count. Don’t do any more than 30 repletions on any of the exercises.
- Minimum rest between exercises, just enough to catch your breath.
Use the power of habit to bring God glory through your soon-to-be healthy body: On the days that you don’t do these exercises get your body moving in some other sort of way for 20 minutes, skipping, walking, running, whatever it takes just as long as you get into the habit of doing your exercise at the same time every day, except on your off day of course.
- Squat jumps
- Good mornings
1. Squat jumps
Stand with your feet at about shoulder width apart. Arms level to the ground, hands help in front.
Squat down slowly (should take approximately 3 seconds from standing upright) to where your upper thighs are about parallel to the ground.
Now jump rapidly vertical and as high as you can, keeping your arms straight in front of you as from the start. Land back down on the ground on the same spot. 1 repetition completed. Do not stop in the upright standing position now, but as your feet touch the ground continue in your slow decent into the parallel squat position again and repeat.
This must be a smooth movement with no stopping between reps.
Lie on the ground and place your hands on the ground in line with your shoulders at a spacing that causes your forearms to be perpendicular to ground level.
This spacing is important as now your pectoral, tricep and shoulder muscles are now able to push equally. With your hands a little closer together your triceps will have to do most of the work while the other muscles are under-trained.
Place your feet together resting on the balls of your feet. Push yourself up rapidly. Your ankles, knees, hips, shoulder blades and head must stay approximately in a straight line all the way to the top, no leaving your buttocks behind, or letting it take the lead. Don’t lock your elbows at the top but keep them slightly bent on the top. 1 repetition.
With all the relevant body parts still in a straight line, go down slowly (should take approximately 3 seconds from top) to where your chest only touches the ground, don’t lie down and rest. Now push up rapidly and repeat.
Beginners push up
If you can’t do regular push-up, try resting on your knees instead of the balls of you feet. Once you can do about ten repetitions in this manner, try from the regular position again.
3. Pull ups
Hang off a bar or anything else, like a tree branch, gutter, kids swing set or anything that is high enough and which can support your body weight. Overhand, underhand or neutral grip can be used.
- You will need to use your legs as assistants! Get into position hanging from your tree branch(choose one that is fairly level), or from your pull-up bar. If you are hanging too high get something that you can stand on. Now stand or jump into the top position of the pull up. While you’re at the top of the pull-up transfer all your weight to your arms by lifting your legs up in the air. Don’t let your body drop down to earth suddenly, but control your decent so that your decent time back down to where your elbows are nearly straight takes about 4 seconds, this could be quicker depending on you current strength levels. Do as many repletions as you can until your decent time is a second or less.
You also might want to loose some body fat, lifting all that storage just makes pull-ups harder.
4. Good mornings
This is an important exercise that will build basic lower back strength which will be needed for more advanced programs and for healthy longevity.
- Stand up straight with your hands behind your head, elbows up high and squeezing backwards, take and deep breath and push your chest out with your feet Close together, less than shoulder width apart. Look straight ahead, maybe you can even visualise the future new warrior you while standing there as this exercise is quite easy.
- While keeping this pose bend at your hips keeping your back straight at all times(no rounding the back), as you get further down your knees can bend a little. When your spine has reached about parallel to the ground return back up again to the starting position. Take this exercise nice and easy, bend slowing, straighten slowly.
5. Sit ups
Forget about anything you’ve learnt lately about core exercises trying to replace the good old sit up, for instance planking, planking is easy, sit-ups are hard and nothing beats hard work . Nothing will ever build core strength and abs like sit -ups. Soon you’ll be doing sit-ups holding a weight to your chest, so keep going.
Place your hands behind your head, but do not pull at the back of your head which will put strain on your neck. Get somebody to hold your feet down or hook your feet under something. Now descend slowly until your lower back touches the ground keeping your spine arched, sit up again until your abs are relaxed at the end. 1 repetition.
If you can’t complete one of these use your arms as assistants. Grab onto your hamstrings and pull yourself up, but descend with your arms folded in front of you. Do it like this until you can complete a couple of regular sit-ups with your armies behind your head
Part 2 to follow….if you can maintain this one first.