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.