ZARDOG’s  FAST  10 day workout

LEGS, AB, BACK: 3 key areas. Strength and Stretching

Running, jogging etc will not help nor hurt. Work on Strength, Stretching Legs, Abdomen, and Back.

Warning: before any physical exercise you should check with a health professional. Get your Physical, you know EKG, Blood Work, Cholesterol, Chest xray, and go over family history.  I am not a health professional, nor fitness expert, just an average joe.  I do like Dodge Ball.

Follow this routine everyday for 10 days. First and Second day take it easy. If your muscles are sore I recommend and hot bath with epsom salts.

 Equipment:

Weights – Bar and or dumbbell Or Stretch Bands. Improvise just add some form of weight or resistance. Weight Bench (simple one works), A good sturdy chair. An exercise ball.

THE PROGRAM-

1-     I recommend Creatine Monohydrate and Glutamine to help stimulate muscle growth and endurance.  (if under 18 parental supervision)

2-     Multi vitamin  (if under 18 parental supervision)

3-     Increase Fluid Intake

4-     A fast warm-up

5-     STRETCHING & FLEXIBILITY

6-     STRENGTH

7-     BALANCE

8-     AGILITY

Always Consider:

Park farther from work, school, home; walking is great for you.

Take the Stairs UP.  Walk Up Hill

Fast Warm Up:

Spend a minute or two warming up. Run in place, 4 count or squat thrusts or jumping jacks, etc.

Stretching:

Reference:      www.halhigdon.com/15Ktraining/Stretch.htm

www.exrx.net/ExInfo/Stretching.html

www.physioroom.com/prevention/stretching1.php

Legs:

Time: Everyday, 1 min each, 5 mins total

1)               Quadriceps Stretch

2)               Hamstring Stretch

3)               Piriformis Stretch

4)               Gastro Stretch  aka Calf

5)               Soleus Stretch

Back:

Time: Everyday, 2 min

Contract the abs as you tip forward from the hips, bringing the hands down to the floor.  Relax the head down and reach with your fingertips to stretch the back.  Hold for 30 seconds. 

Abdomen:

Time: Everyday, 2 min

Lying (Prone) Abdominal Stretch

Lie prone on mat or floor. Position hands on floor to sides of shoulders. Push torso up keeping pelvis on floor. Hold stretch.

Weight Bearing Exercise:

Use ExRx as a reference.

Legs – Concentrate on Dead Lifts, Squats, Lunges, and extensions. Any kind of weight you can fit in your hand. Use a chair and do leg extensions put a phone book on your shins for weight.

Wall Sits

Time: Everyday, 2 min each, total 10 mins

Balance:

Reference:      www.nidcd.nih.gov/health/balance/balance_disorders.htm#b

Time – 5 mins

Flamingo- To perform this drill, stand on one leg for 30 seconds with your arms

relaxed at sides. Balance yourself on one leg. Try it with your eyes closed. Your goal is to

stand, steady on each leg, separately, with your eyes closed

More advanced:

www.5min.com/Video/Drills-for-Balance--Coordination-6184825

Agility:

Reference:

Time – 5 mins

Triangle or Box aka Quadrant drill.

Draw etc a Triangle. Jump/ hop from one point to the other. Try it with one leg. Then eyes closed.  Draw a box. Jump/ hop from one Quadrant to the other. Try it with one leg. Then eyes closed.

More advanced:

www.5min.com/Video/Practice-Technique-For-Agility-and-Coordination-6184817

REP / TASK Reminder Chart:    Put on bathroom mirror and refrigerator

First two days use low Reps only one set.

This chart is for the sedentary, aka couch potato. More experienced please adjust up.

YOU CAN DO IT. NOW IS THE TIME.