Prime Time 6
Total
Body Workout
By David Grisaffi,
Author,
Firm And Flatten Your Abs
www.FlattenYourAbs.net
The sleek physique we are all after is only obtained with a certain amount of
dedication. I have seen many clients overcome the couch potato "look"
by simply adjusting there work load and following a good sound nutrition and exercise
programs. Nothing Fancy! The program must take into account each piece of the
puzzle - including smart nutrition planning, fun stress relief
exercises and of course the ability to remove excess stress. Once you determine
you are ready to begin you are 51% on your way to success.
First
believe it will happen, then ask for it to happen as you get what you ask for,
you always do, whether it is good or bad. Aladdin always asked the genie
for something when he rubbed it and he always got it. You have to ask also. If
you want change
just ask and stick to it.
Getting
started is the predominately the most difficult. Many of you are overwhelmed with
information overload and you get stymied and do nothing. So I'm going to outline
a simple but fun exercise plan that can get you started with NOW!
It
is time!
Just
image you having abs of steel, shoulder that look as good and broad as an Olympic
swimmer or piston like thighs and buttocks of a downhill skier. This routine will
do it for you. Focus on each body area and go for it! You will look better, feel
stronger and improve overall muscle tone in a few short weeks.
After
a good warm up of a bike, elliptical or treadmill for 5-10 minutes move then into
a dynamic stretching routine for about 5 minutes. You can find dynamic stretching
routines simply by searching google.com and type the words. I have left dynamic
stretching out of the article, for the sake of keeping this article shorter for
your reading ease.
Here
are the Primetime 6:
~Bent
Knee Dead Lifts for a Strong Back
~See Saw Shoulder press for coconut looking
shoulder
~Bulgarian Lunge for tight thighs
~Speed Skating Walk (buns of
steal)
~Basic Plank for a firm core
~T-Push up to maximize your upper chest
development and balance
This
system is performed in a set fashion. You complete the
prescribed repetitions
and sets for each exercise before moving
to the next.
Bent
Knee Dead Lifts
This exercise is for a strong back that you can count
on
staying fit. To perform this exercise you can use a set of
dumbbells
or barbell. This exercise should be performed with
strict form. Load the barbell
or grab a set of dumbbells that
will allow you to do 12-15 repetitions. This
could take a few
tries so stick with it.
How
To:
Stand
with your up straight and grasp the dumbbells or barbell
with an overhand grip
a little wider then your shoulders; just
out side your thighs. Inhale a deep
breath to stabilize your core
area. Slowly bend with your knees slightly bent,
keeping your
chest up and back flat until it is parallel with the floor.
Slowly
exhale and stand up straight. Repeat for the allotted reps
and sets.
See
Saw Shoulder Press
This exercise will do a great job at firming up
your upper torso,
improving your should girdle and giving you a coconut looking
set
of shoulders. This exercise not only aids in a strong set of
shoulders
but also helps with entire body stabilization which
helps prevent injuries.
Perform this exercise for 12-15 reps to
each side left and right.
How
To:
To perform the
exercise stand with your knees slightly bent,
belly button drawn in a touch,
and feet shoulder width apart.
Your palms should be facing each other. Hold
the dumbbells over
head for 5-10 seconds, then slowly lower one side to shoulder
level
or parallel to the floor. Pause at the bottom for 2 seconds
then slowly push
the weight back up. Repeat this action with the
opposite arm. Alternate this
pattern for the reps prescribed.
Bulgarian
Lunge
This exercise is great to toning up your buttocks and legs. Go
for it
How To:
Stand up and place one leg on a low beach about
2 feet behind
you. The top of your foot should be in contact with the top of
the
low bench or you can use low stairs. Please keep your chin up
and back straight
as you can. Draw your belly button in slightly
to create a good stable core.
Slowly drop you back knee towards
the floor. Keep your then shin bone of your
front leg
perpendicular to the floor and do not let it slide forward past
your
ankle. Push back up to the starting position and perform
10-12 reps with each
leg. Repeat for the other leg and do 2 sets
for each leg.
T-Push
Up
The exercise is superior to developing the chest muscles and
creating
core involvment.
How
to:
Get on the floor face down and support your weight with your toes
and
hands. Your feet should be together and your palms flat on
the floor a little
wider then should width. Your body should form
a straight line from your neck
to your ankles. Keep your head in
neutral (not facing up) and draw in your
belly button slightly to
keep a strong core. Slowly lower your body towards
the floor.
Lower your chest to within one inch of the floor keeping good
alignment.
Push yourself back up to the starting position, then
twist to your right side,
lifting your right arm so it's
perpendicular to the floor and it forms a straight
line with your
torso and left arm. Your head and eyes should follow your hand,
so
you are looking at up at the top hand. Slowly lower down and
perform another
push up and repeat twisting to the left side.
Perform 8-10 T push ups, four
to each side. Do 2 sets of this
exercise.
Speed
Skater Walk
This is another great exercise for the thighs and buttocks.
It really frim them up quick
How To:
Slowly draw your belly
button in to stabilize your core. Then
stand with both feet together and knees
bent to 90 degrees if you
can. Lean forward at the waist so your spine is at
about 45
degree angle to the floor. Keep your chin up and hands behind
your
back or tightly next to your side. Take a big step forward
with your right
leg. Let your left leg extend as much as
possible. Slowly drag the toes of
your left foot up until they
are even with your right foot. As soon as this
happens, step
forward with the left extending your right leg. Perform 10
strides
with each leg rest a minute and repeat.
Basic
Plank
I like this exercise beacuse it is simple and produces results.
How
To:
Lying face down,
prop yourself up on your elbows and toes. Make
sure your palms down and facing
forward and your belly button is
gently drawn in. Elbows should be directly
under your shoulders
and you eyes should be looking at the floor. Hold this
for 30
seconds. Rest 30 seconds and repeat 5-10 times. Try to work up to
1
minute holds
This
simple but effective exercise routine can be done virtually
any where with
just a small set of dumbbells. The key to success
in any venture is consistency.
Keep plugging away and your will
find your body changing in front of your eyes.
Use this routine
along with my ultimate core training e book "Firm and
Flatten
Your Abs" and you are well on your way to a successful
accomplishment.
To
Get More Information About Fat Loss and Toning Your Abs
Go
to: Firm and Flatten Your Abs:
Coach
David Grisaffi,
Tacoma Washington
P.S.If
you enjoyed this workout, then you will love the workout programs in my Firm And
Flatten Your Abs E-book. You can get more information on the home page at:
www.FlattenYourAbs.net/index.html
About the Author:
David
Grisaffi majored in physical education and holds multiple certifications including
3 from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist,
Golf Biomechanic, and health and lifestyle counselor. He's also certified by the
ISSA as a personal trainer and specialist in performance nutrition. David has
been a high school wrestling and baseball coach and is currently an independent
trainer and strength coach. He has been sought after by some of the top athletes
in professional sports including world champion boxer Greg Haugen and professional
golfer Michael Putnam. David’s ebook, Firm
And Flatten Your Abs is an online best seller which teaches you how develop
“six pack abs" while improving strength, function and athletic power at the same
time. Find out more on the home page at: www.FlattenYourAbs.net
