You want a new look. One replete with a set of attractive, rock solid abdominal muscles together with a lean midsection. The great news is that it’s possible and in your reach.
The bad news? Well…there isn’t any bad news. There’s some work in front of you, that’s all. But you assumed that, didn’t you?
Ready? Let’s go.
Get a Logbook
Easy enough, huh? Yet this is the initial, critical step. All of us need to have feedback to remain involved with any new routine until it becomes habit. Your logbook will furnish that feedback and make it easier to prepare for and invest in your waist exercise regimen.
Get a simple 3×5” notepad at any pharmacy or set up a file or spreadsheet on your computer. The notepad is more suitable since it’s more convenient to have by your side regardless of where you happen to be and write notes shortly after your waist exercise workout.
Decide on a Schedule
Now it’s time to decide when you’re going to exercise every week. An outstanding schedule for the average person is 3 days on, 1 day off. This lets you train at high intensity for 3 days, then just as your system is beginning to get depleted you permit yourself a day to rest before starting the cycle all over again.
The 3/1 plan, however, can be a little challenging to manage in our normal 5 days on, 2 days off work-oriented world, so other excellent “5 day workweek” based plans are Mondays, Tuesdays, Thursdays, and Fridays; and Mondays, Wednesdays, and Fridays.
The former (four days per week) is obviously more intense than the latter, the 3-day-per-week schedule. If you’re new to exercise start with 3 days weekly and move to 4 days after you feel comfortable.
Program Your First Month
To begin, you’re going to program your first four weeks of workouts upfront and make use of a scoring process to create the workouts. Each workout will either be timed or points-based, and at the end of the workout you will write down your score next to the workout inside your logbook. If you repeat a workout the next month you’ll have the ability to measure your progress.
Timed workouts will be produced by arranging certain combinations of exercises into rounds, then setting the number of rounds to be executed, generally 3 to 5.
An example of a timed workout could be:
3 rounds for time of:
* 10 pushups
* 15 cross body crunches
* 15 squats
To complete this workout, simply start your stopwatch (a cell phone with a stopwatch function will do) and do one round of 10 pushups, then 15 cross body crunches, followed by 15 squats. Then repeat the round twice more.
Timed workouts can be made by creating a few rounds in which each exercise is repeated the same number of times. One example:
21 – 15 – 9:
* mountain climbers
* butterfly situps
In other words, 21 mountain climbers, then 21 butterfly situps, 15 mountain climbers then 15 butterfly situps, and 9 mountain climbers then 9 situps.
Another example:
10, 9, 8, 7, …1:
* burpee
* bent knee hip raise
Which happens to be 10 burpees then 10 bent knee hip raises, 9 burpees then 9 bent knee hip raises, 8 burpees then 8 bent knee hip raises, all the way down to 1 burpee and 1 bent knee hip raise. It doesn’t look like much but it’s extremely intense.
The points-based workout is known as an As Many Rounds As Possible workout, or “AMRAP”. AMRAPs are created by putting together a certain number of exercises in a round then establishing a time limit. Your score is the number of rounds you are able to execute within that time limit.
One example:
10 minute AMRAP, in which a round is:
• 5 pike pushups
• 7 rocket jumps
• 12 lying leg raises
Start the clock, start working, and keep track of the number of rounds you finish. When time runs out, your score will be the number of rounds performed in addition to the number of extra reps, e.g. “5 rounds plus 5 pike pushups plus 4 rocket jumps”.
Work with the above cases, or grab exercises and workouts from the Ewaist Exercise site to program your first month of workouts in your log book.
Dive In
Workouts need to be short (5-15 minutes) and intense. If you’re not breathing heavily and perspiring profusely following your training your body wasn’t stressed enough and you probably wasted your time and energy.
It’s acceptable if you can’t keep up your initial tempo throughout your waist exercise workouts, and it’s typical to come out of the gate too fast. In the early months of your waist exercise routine, go ahead and slow down through the workout when needed, but don’t stop. Always keep moving.
Once you’ve finished your first month of workouts, you may again schedule a month’s worth of workouts beforehand or scale back to programming just a week at a time. Just make sure to repeat the exact same workouts no more than once per month.
Now it’s time to get going. Go obtain a notebook, create your program, and begin working. We’ll see you on the beach!
