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New Year, New Workout. Let's get started!

January 1, 2019

New Year, New Workout

  The Holidays have ended and most of us slacked on our exercise and diets during this time.  But now we're into 2019 and it's time to get back at it.

Summer bodies are made in the winter, so let's get after it!

 Some people like gym workouts better because there are fewer distractions and some other like a good home workout, especially on cold winter days.

But if walking into a gym and running on a treadmill either bores or intimidates you remember; there are plenty of options out there for fun ways to keep active. 

Here are a few:

Power-walking like an idiot through your house: If you have enough room, and no one can see you, you can get a decent workout in by just power-walking through your house. Circle around the kitchen table, then loop through another room. Do this for about 15-minutes and you'll have about 800 steps!

Spinning: A spin class is a great way to build up your endurance, strength, and cardio. This workout not only benefits your body physically, and you'll feel rejuvenated, strong and powerful after the class.  

Hiking:  Get out! Walking, hiking and exploring can clear your mind and be unbelievably relaxing! 

Dance Classes: You can either check out the schedule at your local gym for classes like Zumba, or you can look up a local dance school. Many have adult classes in jazz, ballet, and hip-hop. Try to get your spouse involved in a Salsa dancing class or other upbeat ballroom dancing.

Pilates:  Pilates is a body conditioning routine that may help build flexibility, muscle strength, and endurance in the legs, abdominals, arms, hips, and back. If you have any back problems this helps to strengthen your spine and pelvic alignment while working on your breathing to establish a strong core or center.

Tennis Lessons: Keep an eye out for deals on deal sites such as Groupon. They often offer discounts on packages of tennis lessons, court time, even other things like golf lessons. This is a great way to try new things! 

Self-defense classes:  Everyone should know how to defend themselves if you find yourself in a threatening situation, this is a fun way to get a workout in… and you’re learning at the same time! 

Commit to working out for the simple reason that exercise, in any form, is the best thing you can do to be happier and healthier.

Staying active is so important for your well-being and there is no time like the present to try new things. Get out there and move!


more for you

New Year, New Program. Try this for 45 days and you'll see, and feel the difference!


Things to keep in mind when working out:

It is beneficial to rest in between training days to allow your muscles to get proper recovery. This is especially important for new trainees because their bodies are not prepared to work at a high-intensity day-after-day.

- Also, try to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.

- For each day use 4-5 exercises with two main exercises and 2-3 accessory exercises.

- Lift each rep as fast as possible otherwise noted.

- Recovery should be set at 60s-90s between exercises.

It's best to lift a load that is lighter and you can handle than to cheat. "Leave your ego in the locker room."


* Abdominal Workout *

Doing nothing but a high volume of crunches and side bends to lose fat around the abdominal region is a common mistake that many people make. Diet and proper nutrition are the key to a solid 6-pack. Abs are made in the kitchen.
Abs Workout
Crunches
5 sets, 5 reps

Flat Bench Lying Leg Raise
Superset with Cable Crunch
3 sets, 10-12 reps

Cable Crunch
Superset with Flat-Bench Lying Leg Raise
3 sets, 10-12 reps

Plank
3 sets, to failure

SAMPLE PROGRAM

Day 1: Legs/Abs

Day 2: Chest

Day 3: Back/Abs*

Day 4: Rest

Day 5: Shoulder/Abs*

Day 6: Arms

Day 7: Rest


Day 1: Legs Workout

Barbell Full Squat

5 sets, 3, 3, 2, 2, 1 reps


Leg Press

Superset with Seated Leg Curl

4 sets, 8-10 reps (3-4 sets.)


Seated Leg Curl

Superset with Leg Press

4 sets, 8-10 reps (3-4 sets.)


Leg Extensions

4 sets, 12-15 reps (3-4 sets.)


Standing Calf Raises

4 sets, 12-15 reps (3-4 sets.)


Day 2: Chest Workout

Barbell Incline Bench Press Medium-Grip


Dumbbell Bench Press

Superset with Dumbbell Fly

4 sets, 8-10 reps (3-4 sets.)


Dumbbell Flyes

Superset with Dumbbell Bench Press

4 sets, 8-10 reps (3-4 sets.)


Butterfly

3 sets, 12-15 reps


Bent-Arm Dumbbell Pullover

3 sets, 12-15 reps


Day 3: Back Workout

Pullups

5 sets, 3, 3, 2, 2, 1 reps


Bent Over Barbell Row

Superset with Straight-Arm Pull-Down

4 sets, 8-10 reps (3-4 sets.)


Straight-Arm Pulldown

Superset with Bent Over Barbell Row

4 sets, 8-10 reps (3-4 sets.)


Barbell Shrug

3 sets, 12-15 reps


V-Bar Pulldown

3 sets, 12-15 reps


Day 4: REST


Day 5: Shoulders Workout

Push Press

5 sets, 3, 3, 2, 2, 1 reps


Upright Barbell Row

Superset with One-Arm Incline Lateral Raise

4 sets, 8-10 reps (3-4 sets.)


One-Arm Incline Lateral Raise

Superset with Upright Barbell Row

4 sets, 8-10 reps (3-4 sets.)


Front Dumbbell Raise

3 sets, 12-15 reps


Bent Over Low-Pulley Side Lateral

3 sets, 12-15 reps


Day 6: Arms

Preacher Curl

5 sets, 3, 3, 2, 2, 1 reps


Decline EZ Bar Triceps Extension

Superset with Hammer Curl

4 sets, 8-10 reps (3-4 sets.)


Hammer Curls

Superset with EZ Bar Triceps Extension

4 sets, 8-10 reps (3-4 sets)


Dips - Triceps Version

3 sets, 12-15 reps


Barbell Curl

3 sets, 12-15 reps


Day 7: REST


~ All Access Sporting News


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