FAST WAY TO GET BACK TO SHAPE

Will the bones rise again? surely they will.

Almost everybody can remember a time when they were in  great shape before weight gain and fats visited their body and refused to leave despite the efforts made to chase them away.

Have you given up? Please don’t, there is hope.What you need to do is to get back to exercise routines. Of course you will need to start slowly and gradually. The major factor that will determine your progress is your mind, therefore your attitude needs to be recalibrated to the state that would facilitate improvement. It’s like a knife that has become blunt and rusty, it needs to be cleaned and sharpened before it can start cutting again.

Below is a 2 week “get back to shape” routine for you. It will help clean and sharpen the knife so that it can start cutting again.Remember you have to be consistent with exercises because a knife needs to be sharpened regularly for optimum performance.

The purpose of this exercise routine is to stimulate the body and prepare it for  real workouts that will get you back to shape. It’s just like soaking dirty clothes in soapy water, it will make the washing easier but you still have to wash the clothes before they can get clean.

Let’s jump right into the “get back to shape” routine.
WEEK 1

SUNDAY :SQUAT (NO WEIGHT) -15 REPS BY 3SETS
PUSHUP -15 REPS BY 3 SETS
MONDAY  :REST
TUESDAY  :REST
WEDNESDAY :SQUAT (NO WEIGHT ) -15 REPS BY 3SETS
PUSHUP -10 REPS BY 4 SETS
DIPS -10 REPS BY 2 SETS
THURSDAY :REST
FRIDAY           : REST
SATURDAY :SQUAT(NO WEIGHT ) -10 REPS BY 4 SETS
LEG RAISE -15REPS (PER EACH LEG) BY 3 SETS
CRUNCH -10 REPS BY 3SETS
DIPS -10 REPS BY 2 SETS
WEEK 2
SUNDAY :  REST
MONDAY  : REST
TUESDAY   SQUAT -10 REPS BY 4 SETS
SHOULDER PRESS (WITH 5KG DUMBBELLS IN BOTH                                   HANDS) -10 REPS BY 3 SETS
TRICEPS EXTENSION (WITH 5KG DUMBBELLS IN                                          BOTH HANDS) -10 REPS BY 3SETS
CRUNCH -10 REPS BY 3SETS

WEDNESDAY :REST
THURSDAY  REST
FRIDAY   :PUSHUP -10 REPS BY 4 SETS
DUMBBELL BICEP CURL -10 REPS BY 3 SETS
DUMBBELL DEADLIFT- 10 REPS BY 3SETS

SATURDAY REST
Please rest for 2 to 3 minutes between the sets of the same program  and rest for 4 to 5 minutes while switching to another program.

The temptation to do more reps and sets  might come because you will think you have energy to do more  but please do not give in, just stick to this routine. Believe me, you will put that energy to use by the time you start doing the  actual workout sessions. After you have completed this ‘2 weeks get back in shape program’, you can then start the actual workout program that is suitable for you.

Don’t just soak the dirty clothes, wash them as well.

Cheers.
Babajide Adediran.

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