QUICK 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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