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HOW TO
FEEL GOOD NAKED IN 26 DAYS
Week
One - M-W-F
Week
One - M-W-F
-Workout Routine:
For
the first
couple weeks, I will be focusing on bodyweight training. You
will
notice that I superset between upper body and
lower body.
This
will allow me to get a lot of sets done in a shorter time. I
am a
big fan of supersets
to keep the intensity high and short.
You can follow this program the way it is laid out. You may have to
re-adjust
the reps according to your fitness level. Try to do this
exercise
3 times this week in nonconsecutive days.
All exercises are done
in supersets. For example,
Standard
Pushup are
super-setted with Chair Squats. Do NOT rest within the superset
(between
pushups and squats), but rest 1 minute after squats before repeating
the
superset.
For example: Perform Standard Pushup followed by Chair
Squat
and
then rest for 1 minute or less. Repeat for a total of 3
"rounds"
before
moving the next "superset."
RESISTANCE
TRAINING
A1:
Alternating Lunges
A2:
Pull ups
B1:
Standard Pushups
B2:
Chair Squat
C1: Pushouts
C2: Plank
CARDIO
TRAINING TIPS
If
you
want to maximize your results even more, I suggest that you also
incorporate
cardio on the off days from your HIIT Max-26 workout:
Negative Calorie
Day Cardio Workout:
Part
1 Treadmill
Workout
Part
II Treadmill
Workout
For
example:
Monday: Resistance Training (from the
fitness video journal)
Tuesday: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Treadmill
Workout
Part II Treadmill
Workout
Friday: Resistance Training (from the fitness video journal)
Saturday: Cardio Run, Jog, Walk
Sunday: Rest
EATING TIPS
Make sure to keep following my simple eating tips:
See
HCG Diet Fast Start Guide Meal Plan
Basic Rules:
Rule #1: Follow the HCG Body for Life Meal Plan.
Rule#2: Consume the correct portions of high quality protein
every day.
Rule#3: Consume 2. to 3 fruits and vegetables each day
Rule#4: Absolutely NO refined sugars and refined grains.
Rule#5: Minimize fat intake while on Phase 2 of HCG diet.
Rule#6: Keep yourself hydrated 1 to 1/2 gallon of water per
day.
RESISTANCE TRAINING
ROUTINE
| Exercise |
|
Alternating
Lunges
1) Stand with feet hip width apart. Take left leg and step back
approximately
2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with
head
and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel
to
floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after
prescribed
reps.
5) Remember to keep head back, and hips squared and in a neutral
position
throughout movement.
A1 |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
20 |
BW |
| 2 |
20 |
BW |
| 3 |
20 |
BW |
|
Pullup
1) Position hands wider than shoulder width apart with overhand grip
(palms
facing forward).
2) Start position: Hang with arms fully extended and elbows facing away
from
body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to
minimize
momentum and body sway. If the bar is too high, it is advisable to use
a step
to ensure proper hand placement as well as safety.
Trainer's comments:
A2 Complete in a superset with A1. |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
20 |
BW |
| 2 |
20 |
BW |
| 3 |
20 |
BW |
|
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing
straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be
at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from
the floor.
5. Return to the start position by extending at the elbows and pushing
the body up.
6. Remember to keep the head and trunk stabilized in a neutral position
by isometrically contracting the abdominal and back muscles. Never
fully lock out the elbows at the start position and avoid
hyper extension of the low back.
Trainer's comments:
B1 |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
BW |
| 2 |
15-20 |
BW |
| 3 |
15-20 |
BW |
|
Chair
Squats
1.
Start by placing feet shoulder width apart and holding your arms out in
front of you.
2. Proceed to squat down like you are going to sit in a chair. Your
upper body will lean forward slightly and your hips will shift
backwards while going down.
3. Remember to keep your knees from going out in front of your toes
while squatting.
4. Repeat according to your required repetitions. If you want to make
the exercise more challenging hold your arms at your sides or behind
your head.
Trainer's comments:
B2 Complete in a superset with B1.
|
| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
BW |
| 2 |
15-20 |
BW |
| 3 |
15-20 |
BW |
|
8
Pushouts
Start in a standing position and bend your knees and place your hands
on
the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
Trainer's comments:
WITHOUT THE PUSHUP C1 |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
15 |
BW |
| 2 |
15 |
BW |
| 3 |
15 |
BW |
|
Plank
1. Start by placing your forearms on the ground and forming a plank
with
your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the
required
time.
Trainer's comments:
C2 Complete in a superset with C1. |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
45 SECOND |
BW |
| 2 |
45 SECOND |
BW |
| 3 |
45 SECOND |
BW |
|
|
