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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: Pullup
A2: Seated
Row with Bands
B1: Alternating
Split Squat Jump
B2:
Hindu Pushup
C1: Squat
Jump
C2: Double
Crunch
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 |
|
Pullup
1) Position hands shoulder width to slightly narrower than shoulder
width
apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward.
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.
A1 |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
20 |
BW |
| 2 |
20 |
BW |
| 3 |
20 |
BW |
|
Seated
Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and
out.
3. Pull the handles towards your chest keeping your elbows close to
your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.
Trainer's comments:
A2 Complete in a superset with A1. |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
20 |
BW |
| 2 |
20 |
BW |
| 3 |
20 |
BW |
|
Alternating
Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back
approximately
2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back
erect
and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel
to
floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice
versa.
5) Prior to takeoff extend the ankles to their maximum range (full
plantar
flexion) ensure proper mechanics.
Trainer's comments:
B1 |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
15-20 |
BW |
| 2 |
15-20 |
BW |
| 3 |
15-20 |
BW |
|
Hindu
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 starting with the head first and follow with the shoulders and
waist.
It should look like you are diving down towards the ground.
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 hyperextension of the
low
back.
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 |
|
Squat
Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly
with
back straight in a neutral position.
2) Arms should be in the ?eady position with elbows flexed at
approximately
90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar
flexion)
to ensure proper mechanics.
Trainer's comments:
WITHOUT THE PUSHUP C1 |
| Sets |
Reps |
Weight/
Resistance |
| 1 |
15 |
BW |
| 2 |
15 |
BW |
| 3 |
15 |
BW |
|
Double
Crunch
1. Lie back onto floor or bench with knees bent and hands behind head.
Keep
elbows back and out of sight. Head should be in a neutral position with
a
space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the
abdominals
and raise shoulders off floor or bench. During the crunch, also bring
knees
towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension
or
flexion of either may cause injury.
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 |
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