| Rapid Fitness Assistance It's always very important that you warm-up and cool-down properly! Warm-Up The only thing to remember here is just to get your heart pumping. I recommend jogging in place for just a couple of minutes. Be sure that you are moving your arms along with your legs. As far as speed is concerned, this is not a race, but you should try to aim for anywhere between a three and a six on a scale from one to ten. Exercising Each exercise that you perform, you should be doing forty-eight repetitions but make sure that you rotate throughout your chosen routine after every twelve reps. I hope this makes sense! If the workout for today calls for crunches and push-ups, you should be doing twelve repetitions of the crunches, then twelve repetitions of push-ups, and so on until you have completed this cycle four times. Make sure that you have warmed up enough before you do anything! It's also very helpful to have a towel, a mat (unless you are okay with lying on the ground), a chair, and a set of dumbbells that you are able to lift straight out in front of you more than eleven times but barely thirteen. This method lets you know that these are the perfect weight for you. Typically between three and five pounds each will suffice. Many guys just want results immediately and they do not allow themselves the time to recover in between workouts. This will only hurt you! You should only work two muscle groups per day to get the most out of your efforts. Always take one day off, do not work out seven days per week. Your body needs this time to mend itself, your muscles will become much stronger. Below, I have provided the links to each weeks exercises. |
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