Started off the year 2011 with the last lower body workout from my current program. I stuck with this system for a full 5 weeks, and had a great session today. Warmup included bodyweight squats, bird dogs, 1-leg RDL, duck unders, leg swings, and ankle hops.
1) Barbell Squat Jump
2) Box Squat - Worked up to 315x3 (slowly but surely getting my strength back)
3A) Glute-Ham Raise
3B) Stability Ball Plank
4A) Good Morning
4B) Ab Wheel
Followed that with a simple blender drink of 1 banana, raspberries, almond milk, and some whey protein.
If you, or a friend, are a beginner looking to get back into workouts for
the new year, I recommend this series
=> Beginner Total Torso Training
Today's kick-butt mindset tip:
You can't control all the circumstances in your life
but you DO control how you react to them. Stay focused on your plan. Make the right choices. Eliminate the negative and give more time and energy to the positive in your life.
Make this your best year ever,
Craig Ballantyne, CSCS, MS
Fat Loss Workouts