|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
Back on the Fitness Wagon
March is the month that most people who were hell-bent on starting a
fitness routine at the start of the year typically fall off the wagon. If
you even made it to March, you have beaten the odds of New Years
resolution-makers succeeding in their fitness goals. After January the word
“resolution” seems to have dropped from our lips and is all but forgotten.
But do not fear -- I am here to help you not waste the
The thing is, this is completely natural. Read my
Phase of Fitness for more
• Bored with the same old routine
Regardless of the reason, you are no longer exercising and that has to change. Below are some simple ideas to do at home if you cannot make it to the gym, as well as a fun circuit program that will get you through a full body workout in the shortest amount of time.
Break up your workout week into two types of workouts Cardio and Resistance/Calisthenics Training.
You can do cardio workouts such as walking, jogging, biking, swimming, rowing
on any day,
220 – age = max heart rate
If you do this 3-4 days a week, you will burn enough calories to lose weight (and inches) as long as you are not getting too carried away with your eating habits. See my Lean Down Plan for more ideas on what to eat and when.
The best thing about this part of your workout is that you can do your cardio exercise around your neighborhood, on a treadmill at home, or at to the gym if you choose. So on days when time is short, get your cardio done, or make those the 1-2 days of rest you should give yourself every week.
Calisthenics and Weight Machines:
The abdominal routines and lower back exercises are the easiest to do and take the least amount of time -- usually five to ten minutes. Here is a quick abdominal/lower back routine you can at your home or in between sets at the gym:
Crunches -- 25
See the Rest with Crunches article for pictures and more information on fitting abs workouts into your program.
Here is a Full-Body Weight Circuit Routine that can be used to get you back in the gym again: (Use machines or dumbbell/free weights)
Do this weight routine 2-3 times a week:
Repeat above again if you have time/energy
(*Complete this set with heavier weight on the first set; immediately drop
the weight a few
On days you cannot get to the gym to lift weights, give this superset a shot.
Add dumbbell investment of $20-30 to fully supplement your home workout:
Pushups -- 10-20
And the Lightweight Shoulder workout --see Shoulder Article
I hope these ideas help you rebuild your determination to get back to exercising. If you have any questions, please feel free to email me at firstname.lastname@example.org. Check out the StewSmith.com e-Book Store for more information on the programs for passing nearly every PFT in the military as well as regular workouts for weight loss and general fitness.
Stew Smith is a former Navy SEAL and fitness author
certified as a Strength and Conditioning Specialist (CSCS) with the National
Strength and Conditioning Association. If you are interested in starting a
workout program to create a healthy lifestyle - check out the StewSmith.com
Fitness eBook store and the
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format