fast, fit and ripped day 1

marion-pt (30)in #fitness • 7 years ago (edited)

Day 1 of the Fast, Fit and Ripped.

Hi guys, girls and beautiful people all over the world. Jump on the Steem train and lets get Healthy, Wealthy and Sexy.

This is day 1, we just had 2 months of school holidays here in Australia and usually I fall in the habit of eating sh!t and doing f*ck all exercise. In other words; time to get my lazy ass movin' again.

This is the plan:
Clean up my food intake
Burn a ton of calories
Build some muscle.

The plan is solid my steem friends. I have done it before and it works.
The first 3 weeks is a fair bit of cardio and prep for the heavier exercises later on. Training is 4 or 5 times a week, depending how the body handles all this torture.

The first day is 2 circuits of 3 exercises.
Now I am doing this for 3 rounds on each circuit, nice and simple.
Treadmill, Battle rope and Side Raises.

The deadly treadly will get the heartrate up and burn some of these nasty b!tch-ass carbs that will prevent your fat furnace from kicking in. 1km or 5 min, whatever come first.

second: Battle rope. is it fun...no it is not ! but good things come to those who work their ass of. So, have a cup of cement and harden the f*ck up princess cause this is happening. 45 seconds will do the job.

Last, the Delts with some side raises. shoulders are super important to build up in the beginning cause they will get a fair bit of an hammering later on in the program. Plus shoulders are sexy...12 to 15 reps.

Now drink some water and do this sh!t 2 more times, all of it, including the cardio.

Next is the second part.
Get your trigger coins out because her comes the gun show.

Start with Bicep Curls. Barbell,Dumbbell it doesn't really matter just flex those puppies like a boss. 12-15 reps will do it

Next, no rest, gay or not, we are going straight..
into the next exercise and working out the triceps. you can use a rope or a bar. 12- 15 reps again and then into the last one

A plank with Henk. This lovely exercise is a winner in any book. Build your core, flatten your stomach. This f*cking legend of an exercise does it all.
I am using the trx, why not right? have some fun with it. You can move your arms if you want to to make it even harder. or you can just do it like a normal person, with your feet on the floor.

again 3 rounds

The whole routine only takes 45 min. so pull up your socks, put your headband on and get busy.
Then come back tomorrow for another ses.

ltrz peeps. Stay Aweome

#steemfit #fit #exercise #health