Get Back in the Game…A Guide to Getting Back in Shape!

Guide to Getting Back in Shape!

At any age you can get back in shape! We were able to complete Tough Mudder @ Tahoe, Ca. after the results and pain loss for this guide!

Any age is perfect for getting back in shape! We were able to complete Tough Mudder @ Tahoe, Ca. Thanks to the results and pain loss for this guide!

I know the #SuperBowl is a great American holiday. I also hope it got you motivated to get back in the gym due to the binge eating and reminiscence of your athletic glory! The combo of a young #2013, #newresolutions, and the #SuperBowl are all great reasons why you should use this guide to getting back in shape!

Basics

Every day you hear about the new cutting edge programs that will get you to lose weight and lift 1000lbs in 4 weeks. I’m  not here to judge anyone or any program, but when you take a close look at these routines, they all come down to basics. Every movement coming from those programs stem from the squat, row, and press. I am a fan of good health stemming from days of hard work, dedication and the pursuit of happiness. So here is a beginner guide – using the basic exercises I mention or a combination that works for you – to get back into getting back in shape!

1. The Back Row!

Oh yeah! Getting "back" in Shape. Squeeze those shoulder blades together!

Oh yeah! Getting “back” in Shape. Squeeze those shoulder blades together! Props to Tim Flaherty!

This is one of the most over looked exercises! However, it is extremely important to do this exercise and a big component of getting back in shape. Posture is the #1 thing that is hurting America. People across the USA have improper back development which leads to back pain. So, let us begin with the back row! There are numerous variations to this exercise but remember we are getting back in shape, so let’s keep it simple. You can go from various tempos but for this exercise go with 1 second for pulling the weight to you and 3 seconds on the return to the starting position. This is the standing row so that you engage your core at the same time.

Keep your elbow down and close to your body as you use your latissimus dorsi (aka lats) and upper back muscles to pull the cable to your rib cage. Make sure to squeeze your shoulder blades together! Do not engage your biceps as the major muscle involved in the movement. Keep your body in an upright position with the back arched slightly throughout the course of this movement. This will help with full range of movement.

2. The Squat!

When beginning make sure to use a box to make sure you hit proper depth.

When beginning make sure to use a box to make sure you hit proper depth. – Thanks Ross Training for the pic!

Squats have been called the ‘king of all exercises.’  They build muscle for the whole body and get your overall strength to new levels. Squats make for a stronger core and also aid in pain relief. Yes I said pain relief. Squats are not easy to perform correctly or through a full range of motion.  And good form is critical if you want the benefits without the negative side effects associated with performing them improperly. Performing squats with full range of motion will help with hip tightness as well as fixing your knees not hurting them. The squat is the 2nd most important part of getting back in shape!

Keep your head neutral, core engaged, stand upright, feet a little wider than shoulder width apart and descend until your hip joint is a little below your knees. I prefer to have your toes slightly pointed outward and push your knees outward during the lift. These tweaks make the squat more natural and avoid your knees crumbling in during the squat.

3. The Press! (Bench or Military)

Full lock out behind the ears! Getting full range of motion looking good Ms. Gomer...!

Full lock out behind the ears! Getting full range of motion looking good Ms. Gomer…!

*Note if you have an over developed chest and a mean shoulder protrusion make sure you develop your back before engaging in extra chest and shoulder development.*

Note the shoulders going forward and protruding neck. If you have this please skip the chest part until you look like the good side to the picture. It will help enormously to fix that posture! Then you will be on your way to getting back in shape!

Note the protruding neck and shoulders. If you have this PLEASE SKIP the press portion until you look like the good side. Alex Sawai is at the computer 10+hours a day but is vigilant about his posture.

Now that you are ready to press, begin by getting a good grip on the bar or dumbbells then start with a tempo of 3 seconds on the way down to your chest or shoulders and then push up with as much power as you have. There are variations to this basic move as well. Aim for about the nipple line for the decent of the bar for the bench press and the top of the shoulder blades for the shoulder press. You also want to do the shoulder press standing with a slight knee bend and core engaged.

4. Abs!

This is for variation and advancement of the plank position. Key to getting back in shape.

This is for variation and advancement of the plank position. Key to getting back in shape. Nice work Brie!

The plank is one of the best abdominal and posture developers. It engages the abdominal muscles 100%. Keep your head neutral, butt down, and your core engaged! The variations are endless with the plank but this along with the squats and other core engagements will get you to your six pack. Well that and proper nutrition… but that’s another topic.

You can also do on your elbows but note the abs engaged and the butt down. Get it!

You can also do this on your elbows but note the engaged abs and the butt down. Get it Meredith!

Here is a simple workout to get you back in shape!

Day 1:
1. Start with some jumping jacks and bodyweight squats to warm up. Do 5 to 10 minutes
2. Squat 4 sets of 10 repetitions. 2 minutes between sets.
3. Shoulder Press 4 sets of 12 repetitions. 1 minute between sets.
4. Standing or seated back rows 4 sets of 15 repetitions. 1 minute between sets.
5. Planks 2 sets of 30-60 seconds. 1 minute between sets.
6. Cool down with a light jog or bike.
7. Stretch and foam roll.
Rest 1 day until next workout

Day 2:
1. Start with some jumping jacks and bodyweight squats to warm up. Do 5 to 10 minutes
2. Standing or Seated Back Rows 5 sets of 8 repetitions. 2 minutes between sets.
3. Planks 4 sets of 30-60 seconds. 1 minutes between sets.
4. Biceps curl 2 sets of 10 repetitions. 1 minutes between sets.
5. Bike, or jog or jump rope for 10-30 minutes
6. Cool down with a light jog or bike.
7. Stretch and foam roll.
Rest 1 day until next workout

Day 3:
1. Start with some jumping jacks and bodyweight squats to warm up. Do 5 to 10 minutes
2. Shoulder or Bench Press 4 sets of 8 repetitions. 2 minute between sets.
3. Standing or Seated Back Rows 4 sets of 12 repetitions. 1 minutes between sets.
4. Squat 4 sets of 15 repetitions. 1 minutes between sets.
5. Planks 2 sets of 30-60. 1 minute between sets.
6. Cool down with a light jog or bike.
7. Stretch and foam roll.
Rest 1 day until next workout

*Note if you can do more than the number of repetitions per set, increase the intensity(weight applied) and if you cannot do the number of repetitions per set then decrease the intensity(weight applied) and work your way up to it.*

So, I didn’t add a bunch of exercises that people love but this is my workout for a safe and productive way to getting back in shape. I chose these moves to make sure people, in addition to getting in shape, are more functional, experience less pain and get to their goal of getting in shape. I also chose the total body workouts instead of the regular chest/tri’s and back/bi’s day so people will have more burn, tap into a better potential of success and feel the continuity of the workout. Feel free to add more but just make sure you listen to your body! I hope you enjoy the workout, if not please go workout anyway. Let’s all get healthy and happy in #2013.

 

 

 

Leave a Reply