Hey you SOB’s. There are a couple things that I have noticed generally with the good folks on this site:
1) Although there may not be a general consensus with what is going to happen specifically, everyone here agrees for the most part that SOMETHING is in the air these days.
2) In concert with #1, many of you are preparing for said event by purchasing shiny stuff, eat-y stuff and/or lead-y stuff.
3) Quite a few of you are some puffy bastards who could use to shave off some pounds.
Let’s face it. If something (ANYTHING) goes down in the near/mid-term, if you can’t perform basic simple physical tasks like running, jumping or punching someone in their fucking face without possibly having a heart attack, you are not prepared for what could be a life-or-death situation.
A bit of background on me for the folks who don’t know me much on here: I was a former high school and college athlete (track and field) and also a former Army Ranger. Plus my dad was ex-army and a total hardass, so I have had a workout ethic engrained in my since he made me bench 150 lbs. in 7th grade. As a result of this, I have made it a great pursuit in my life to seek knowledge through study and application regarding physiology, nutrition and fitness. I am more than willing to share this with the good folks on TBP, and I can give you a personal guarantee on it because this is some shit which I have tested on myself and other willing folks…
So enough of the intro. Since I will make the assumption that the majority of you haven’t done anything in a while this is an excellent beginner workout which will improve your cardiovascular capacity, your muscular and joint strength and help you shave of some of the lamp heating oil blubber on your gut. I call it the DUGENHEIMEN REP CIRCUIT and yes, both men and women can do it without the myths of men getting too lean or women becoming broad jawed men.
This workout is a circuit with light weights and each exercise requires 20 reps. It would be preferable to do in a gym, but if you think “I don’t have time” (which is BULLSHIT by the way), then you can do this in your apartment complex gym or even in your house (using body weight and a set of dumbbells – link to Amazon on the right and order a pair to make Admin rich). I’ll write this with gym in mind, but if you want to discuss alternatives then ask away in the comments.
then CALF RAISES
2) ABS (leg raises)
3) BENCH PRESS (or push ups)
then DUMBBELL FLYS
4) ABS (bicycles)
5) LAT PULL DOWNS
then DUMBBELL ROWS
6) ABS (crunches)
7) SHOULDER PRESS
then UPRIGHT ROWS
8) ABS (leg raises)
9) TRICEP EXTENSIONS
then DUMBBELL CURLS
10) ABS (crunches)
OK, this may seem daunting at first. The goal is to get through this circuit hitting all of your reps 3 times within 60 minutes so there is virtually no time to rest between sets. You won’t finish it at first and it will kick your fat ass. The schedule for this is 3-4 times a week. You will also burn so many calories that you will see significant results within the first two weeks guaran-fucking-teed. Think about it: for 3 to 4 hours out of the 168 hours in the week and you will be able to a) walk up sets without sweating through your v-neck, b) see your dick again, and most importantly c) actually stand a chance when the much more physically active FSA is chasing you down the street like the Walking Dead. REMEMBER – 20 reps for each with a light enough weight to make sure that you can do it. MINIMAL REST between movements.
P.S. – I personally used this workout to shave off 15 pounds in roughly 5 months without changing my diet. My cousin used it to drop 20 pounts in 7 WEEKS in conjunction with a much more strict dietary regimen. This is an excellent staring point to doing some good things in the future, but you gotta trim down and work the basics first.