Seated workout routine pdf download free

And, when you finish the workout, your conscience is clean. The worst thing you can do is try one workout program for a week, get lazy, and say, "I'm gonna try the Rest Six Days a Week Program. It's apparently all the rage. Work hard. Hit every day. Barbell: One long bar, on which you add weight to each end. Requires two hands to pick up. Dumbbell: A short bar with pre-attached weights.

Requires only one hand to pick up. Exercise: A specific movement with a specific piece of equipment. Rep: One single "repetition" of an exercise. If I lift up a barbell on the bench, bring it down to my chest, and push it back up, that is one single "Rep. Set: A single series of "Reps. Take a second break. Repeat another 10 reps.

Perform another 10 reps. That's "3 sets of If a certain piece of equipment isn't available either the gym doesn't have it, or it's crowded that's okay. Substitute an approximate exercise. Tons of people show up at the gym, can't get the equipment they need, and then just abandon their workouts. Don't do it. For modifications, I do suggest having a pair of yoga blocks and a strap- you can check out our yoga tools page for recommendations.

Many people are getting into yoga to lose weight as now there is much more information supporting the effectiveness yoga has on weight loss. One of the key components of losing weight is burning more calories than you consume, meaning implementing exercise into your routine to burn off extra energy. If you use a simple online calorie calculator you will see that a pound person burns about 62 calories doing 20 minutes of Hatha yoga.

The type of yoga and how intense you make it makes a huge difference in calories burned per session. Compared to Hatha, Vinyasa yoga burns calories per 20 minutes. That is a huge difference! That is because Vinyasa yoga is much more intense and causes your heart rate to increase much more than Hatha, which focuses on basic alignment and postures. Learning about the different types of yoga and yoga sayings is a great way for a beginner to get started.

This following sequence is meant to be a flowing sequence, which is what Vinyasa yoga is, but you have control of how intense you make it. Start off slow and then once you get the hang of how to do each pose correctly and incorporate your breath, increase the speed and rounds you do on each side to really start burning some fat. Yes, scientifically you do need more calories out than in to lose weight, but doing excessive cardio everyday is not going to get you long term results, or make getting to your goal any easier.

One of the most important things to ensure fat burn is building muscle, and fortunately yoga is great at building muscle! As explained above, you need to pick the right kind of yoga in order to build muscle, as well as the right kind of poses. But poses like chaturanga and warrior III are excellent for activating your core and challenging your body, so you will build muscle with these poses. Muscle requires more energy than fat, so the more muscle you build, the more calories you naturally burn- which means your metabolism increases.

They are great for warming up the spine and feeling around to see where your tighter areas are. This can help you feel for any tight areas you might have missed as well! Tip: Make sure to keep your entire body engaged throughout this pose to avoid all of the weight falling onto your upper body. Tip: If you feel too tight to grab you legs or ankles or fold forward all the way, try using two yoga blocks and adjusting the height to your comfort. You can also decide to grab opposite elbows and sway from side to side in ragdoll pose.

Make sure your back is completely straight before you begin to slowly bend backwards. Tip: Your body should stay active during this pose, even though it seems like a simple pose! Your core should be completely engaged, chest forward, and you should be actively grounding all four corners of your feet into the ground.

Tip: Watch to make sure your knee does not move more forward than your front toe to avoid injury. Are you happy now? I hope so, because the more you try to add on top of Version 1, the more it starts to become an intermediate program. I just put this entire beginner routine together — including a bonus 3rd version of it — in a neat little PDF file for you to download for free and view on your phone or computer whenever you want.

If you want it, just click here and tell me where to send your copy. Start light, focus on proper form first, focus on gradual progression second, make sure your diet plan supports your goals, and do it all consistently. Many just wanted to tell me and show me how well it has worked for them which is awesome. Others, however, still had additional questions and wanted more details. Not just about this workout, but about building muscle in general.

That means your weight training program, your diet and nutrition, your supplementation, your cardio program, your lifestyle and every other meaningful factor there is.

I call it: Superior Muscle Growth. What is it? Simply put, Superior Muscle Growth is designed entirely for one specific purpose: to allow you to build lean muscle as quickly and effectively as your body is realistically capable of making it happen WITHOUT gaining excess body fat along the way. Learn how your comment data is processed. These workout routines do not only help you build muscles but also motivate you.

About Latest Posts. Murshid Akram. I'm Murshid Akram, a certified personal trainer, researcher, fitness blogger, and the founder of TheFitnessPhantom. I've been writing health and fitness blogs since February Happily, my articles have already helped so many people.

However, in this example you failed to get all 3 sets in the rep range. It just means that during your next Upper Body A workout, your goal is to increase in reps instead of weight. So, the next time you bench press it may go like this:. In this example, you were able to successfully add an additional rep to all of your sets. Congrats, progressive overload has occurred once again. This also means that all of your sets are now in the rep range, and this means you can go up to lbs the next Upper Body A workout.

It may go something like this:. In this example, more progressive overload has occurred as you have gone up 5lbs on your bench press. As you just learned, this is perfectly normal. It just means your goal next time is to try to get additional reps. Good job, more progressive overload has been made.

And then the next workout comes along and you get 8, 7, 6 or 8, 7, 7 or 8, 6, 6, or 8, 8, 7 or 8, 8, 8 or anything similar. Perfect… all 3 sets are now within the prescribed rep range. Basically, as long as your first set reaches the top end of the prescribed rep range 8 in this example and the other sets are anywhere within the range, you should increase the weight being lifted by the smallest possible increment the next time you do that exercise.

And, just in case it needs to be said, this is EXACTLY how you should progress with every exercise and every prescribed set and rep goal. I will also mention that you will have workouts where you are unable to progress on certain exercises, but are able to progress on others.