Insights through Illusion for Daily Living

Exercise

How to Sneak in a Workout in the Church Office Part 2

Time for round 2

Hopefully you got a chance to put my routine from Part 1 into action this past week.  There is no gym membership required, and you don’t have to drive to the gym after a long day of work. Just grab a few copies of a systematic theology textbook, and you can get ripped from just lifting them…

Recap of the Basis

Sometimes it’s easier to just let the idea of working out go.  Why am I even mentioning this on the blog? Our body is a temple.  We are to give God our everything not just spiritually, but physically as well.  I really believe that God wants us to be in good shape and honor him with our bodies.  The problem is though, it’s truly hard to find time for a good workout that is both effective and time manageable.  Which is why I have developed the following two day split that you can do in your church office during lunch.

Obviously diet plays a heavy part, but let’s focus on what you can do in your church office or hotel room today to build lean and strong muscles, while burning fat.

The idea of this plan is to have zero equipment, at max a kettle ball or two dumbbells, and a chin-up bar that can be easily stowed in your office or luggage.

Day 2. Shoulders-Biceps-Triceps

Before we dive in, let’s face it the Shoulders, Biceps, and Triceps are the three muscle areas that really give that “built” look.  Truthfully you can never have too big of shoulders, but biceps and triceps you want a lean but cut look that shows  dense angular muscles. All of what I’m about to teach can be done in the office or hotel room.

Shoulders

Here is an excerpt from one of my favorite blogs on building shoulders with just body weight.

http://www.kinobody.com/1936/handstand-pushup-progressions/#more-1936

Biceps-

This set of exercises also makes use of the extremely versatile portable chin up doorway bar  that I mentioned last blog.

Bicep Ladder-3 Progressions till failure.

Easy but great exercise using your own body weight to build muscle (one of my favorite and most effective ways to make gains)

You are going to put a chair in front of your Chin up bar.  Place your feet onto the chair at such an angle that you are nearly parallel to the ground (or as close as possible) grab the inner bars that are perpendicular to the chin up bar and begin to curl your biceps lifting your body to the bar.  Do this until you can’t do another rep, then change your angle to make it easier, and repeat until you are almost vertical.

Here is a video tutorial that shows a little more clearly what to do.  http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-43-biceps-ladder

Kettle ball or Dumbbell curls. 5 sets 8-10 reps

For starters I recommend about 20 lbs, but do whatever feels good for you, but works you at the same time.
Sit on the edge of your office chair or desk and alternate curls slowly and controlled one at a time.  Make sure you don’t swing them or use momentum, but let the muscle do all of the work.

Triceps-

A lot of people like to ignore the triceps (because they are harder to show when you flex I guess) They are the larger part of your arm muscles and boost the look of your biceps and shoulders all around.

Dips- 5 sets 15-20 reps

Position your chair a few feet from your desk and place your feet on it.  Put your hands down flat about shoulder length apart on onto the flat surface of your desk or hotel bed. let your body sink down making your elbows a 90 degree angle, and then push yourself back up. Again the idea is slow and controlled not bouncy. Change the angle to get the maximum burn.

One arm Triceps Extension 5 sets-8-10 reps

Take your 25 lb kettle ball or dumbbell and hold it straight up above your head in one hand.  Bend at the elbow until the weight touches your back and push the weight back up.  Do with both arms alternating.

I promise you you will build muscle and get strong if you follow this.

Tomorrow wraps up this blog arc with cardio.  Stay tuned and go work out!

What holds you back from working out?

Which of these seems to be the most taxing to you?

BryanDrakeShow.com

Facebook.com/thebryandrakeshow

Twitter.com/BryanDrakeShow


How to Get Ripped in the Church Office

Time is the Main Issue

Let’s face it being in an office or in my case in hotels around the country that don’t often have a great gym, can really put a damper on your workout routine.  It would be easy to drive the extra miles to a gym during the time that you don’t have during your packed and busy day, and work out there…right?

Basis

Sometimes it’s easier to just let the idea of working out go.  Why am I even mentioning this on the blog? Our body is a temple.  We are to give God our everything not just spiritually, but physically as well.  I really believe that God wants us to be in good shape and honor him with our bodies.  The problem is though, it’s truly hard to find time for a good workout that is both effective and time manageable.  Which is why I have developed the following two day split that you can do in your church office during lunch.

Obviously diet plays a heavy part, but let’s focus on what you can do in your church office or hotel room today to build lean and strong muscles, while burning fat.

The idea of this plan is to have zero equipment, at max a kettle ball or two dumbbells, and a chin-up bar that can be easily stowed in your office or luggage.

Day 1. Chest-Back-Abs

Chest-

The idea is for quality here not necessarily quantity.  You want to build your chest muscles without developing bloated baggy looking pecs that comes from ridiculous amounts of pushups. So we are going to focus on two exercises that will develop key areas of the chest that will build the right kind of muscle in the right area.

Pushups- 4-5 sets of 8-10 reps.

The idea is to do them slowly with perfect form. This will build strength as well as dense angular muscles.

Incline Pushups- 4-5 sets of 8-10 reps.

This may sound a bit redundant being that we just worked pushups, but placing your feet on a surface such as your office desk or hotel bed raises the focus of the exercise to your upper pecs which help shape them better and avoid that “moob” look.

Back-

Hands down the best back exercise are pullups.  If you have the availability to hand one of the portable chin up doorway bar that you can get at Walmart for $20 bucks then by all means do it.

Chin-ups (If bar is available) 5 sets to failure-

First few weeks do as many as you can to failure.  If you can’t do a pull up or chin up, don’t be discouraged you will build into it.  Start by hanging and putting your feet on the floor and assist the lift with your legs however much or little you need to do so.  You will eventually build the strength and be doing pullups unassisted in no time.

Kettle ball or Dumbbell low row. 5 sets 8-10 reps

For starters I recommend about 25 lbs, but do whatever feels good for you, but works you at the same time.
Bend at the waist at about a 45 degree angle while keeping your back straight as a board.  Bend slightly at the knees and pull your weight up to the lower rib cage.  Do it slowly and feel the tug on your lats.

Abs-

You would think that I would instantly recommend sit ups or crunches, but I say no.  Try to stay away from them as they can really strain your back, without very much payoff.

Planks- 5 minutes total however many sets it takes.

Get into pushup position but then drop to your forearms instead of on your hands.  Keep your body straight and hold this position for 1 to 2 minutes.  Do however many sets it takes for 5 minutes.  This strengthens your core and your abs in ways that you couldn’t imagine.  Plus it’s easy on the back!

Leg lifts/Ab-wheel modified 5 sets 10 reps

If you have the pull up bar mentioned above then hang from the bar and slowly lift your legs up to your chest.  If it’s too hard at first then do it with your knees bent.  The idea is to get it to where you are lifting your legs as straight as possible to your chest.  This works the lower abs gut area that we all desperately want to see go away.

Ab Wheel Modified-

If you don’t have the pull up bar then get down on your hands and knees place your hands close together.  You should be about “table-top” distance from your knees with your hands.  Start the set by sliding your hands about 6 inches away from your start.  Hold for 6 seconds and then move 6 inches further and hold.  Do this until you are stretched almost all the way out hold and then reverse and hold.

This is Day one of a two day split.  The next blog will focus on day 2 which is Shoulders/Biceps/Triceps.  Then I will finish it off with the much needed cardio segment.  Enjoy and let me know your thoughts about the routine.

I promise you you will build muscle and get strong if you follow this.

What holds you back from working out?

Which of these seems to be the most taxing to you?

BryanDrakeShow.com

Facebook.com/thebryandrakeshow

Twitter.com/BryanDrakeShow