45 MINUTE WORK OUT
- 5 minutes of moderate to fast paced walk at 2/3 max incline on the treadmill.
- 10 sets of 10 squats at 135lbs.
Squats are one of the best exercises to do. Whether your intention is to burn calories or strengthen and build muscles. Squats are classified as a compound exercise. This means that it works out multiple muscles in your body simultaneously. This is in comparison to isolating and focusing on one muscle (such as a bicep curl). Working multiple muscles allow for building overall strength and burning more calories. The weights used in every work out is relative to your abilities, but that does not mean that you should not try to push your limits. Remember to minimize your rest duration in between the sets. Keeping the intensity level high allows for better results. If there is no struggle, then the work out is not intense enough. Personally, I keep the weight at a moderate level in order to be able to push for a total of 100 squats. My focus is to keep proper form and to squat as low to the floor as possible. The lower the squat, the more of a burn you will feel in your gluts and buttocks.
- Hanging leg raises
- Prison cell push up
- Decline leg raises
- Sit ups/Crunches
Do not forget to rejuvenate your body with the proper nutrition after a work out. If you do not refuel your muscles, there will be no strengthening or building of the muscles. Instead your body will continue to break down your own bodily supply of necessary proteins to fuel your body (this prevents obtaining the gains stated earlier). The reality of working out is that what we eat and when we eat is just as important or more important than what we do in the gym.