Wednesday, January 6, 2010

New Year, New You, it's time to be proud of yourself!

More Bodyweight bodybuilding.

It's a New Year, and I know a lot of people have made promises to themselves, and their friends and familes regarding the changes their going to make in 2010. I also know most people fall back into old habits, and old excuses a lot sooner than they think. I'm no exception I've done the same thing myself, but what does REALLY help, is making sure you're goals are CLEARLY DEFINED, and I mean on the plus and minus side. Let me give you an example, lets take losing 10lbs. Ok on the good side what will happen if the average person loses 10lbs.

GOOD SIDE (aka Why to change)
More energy
Look younger
Feel younger
Healthier joints
More confidence
Longer Life span
Be able to fit into those old clothes again
Inspire others to do the same

BAD SIDE (aka if you don't change)
Lowered self esteem
A feeling of failure
Less energy
Less Confidence
Shorter life span
Look older
Bad habits will probably add to more weight gain (If you've been gaining you'll probably keep going until something stops you)
Buy bigger clothes with continued gain
Inspire others to do the same

Now I think when you look at a decision like that, wether it be losing weight, smoking, or even simple stretching, you get a much clearer picture. Looking at what you're going to get out of it, and the horrible fate you're going to save yourself from. I think that gives you that extra bit of gas to get the job done. I know it does for me, I hate falling on my face, it's embaressing. Thats one of the reasons I always tell as many people about one of my competitions as soon as I find out. Knowing that thier rooting for me, and in some rare cases rooting against me gives me a constant boost of energy, it's what I think pride should truly be used for. To push yourself to improve more, and to stop accepting the way you are as the way you should be.

I've got some goals for 2010 I'm trying my damdest to keep and one of them is sharing more of what I know. I want to give you whatever tools I can t0 make those changes towards a new stronger, happier, more energized you. So expect a lot more of me in 2010 than you saw in 2009.

Go push yourselves and be proud of it!

Warm-up (30 seconds per exercise) – 10 minutes
• Jumping Jacks
• Prisoner Squat (hands behind head)
• Plank-to-Pushup
• Cross Crawl (Standing: Left elbow to right knee, Right elbow to left knee)
• Halo (Hip circle with arms extended above the the crown of the head)
• Shuffle (go into a squat, step out into a sumo squat bring the opposite leg back to a regular squat and repeat)
• Rest 1 minute before repeating 1 more time.

Strength Circuit (30 seconds per exercise) – 5 minutes
• Pushups
• Split Squat (30 seconds per side)
• Rest 1 minute before repeating 1 more time.

Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Overhead WoodChops
• T Pushup
• Prisoner Squats
• One legged dead lift (30 seconds per side)
• Side Plank (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Depletion Circuit (30 seconds per exercise) – 10 minutes
• Side-to-Side Jumps
• Pushup
• Y-Squat (arms extend overhead into a Y)
• Cross-Body Mountain Climber
• Diagonal Lunge
• Jumping Jacks
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
• Grasshopper Pushup (kick the leg across the body as you go down)
• Plank on 1-Foot (30 seconds per side)
• Pikes (From the pushup position hop both knees in to the chest and back out to pushup position)
• Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break