Heavy Hitter Series

Heavy Hitter Exercise Series

In attempt to meet the needs of all individuals during our Monthly series I am beginning a new workout series called the "Heavy Hitters".  These exercises are for my friends that are in need a very low impact workout.  This series will also introduce weight training using common household items and the participants own body weight. 

The idea is to help our less active friends to engage activity and get those muscles and joints warmed up for a more intense workout in the future.  I am personally designing this plan based on what I would have been able to do at my top weight of 447lbs in October of 2009.

I hope that you will find these exercises helpful and that you will remember one thing, "You are much stronger than your body will allow you to believe!"  You must believe this to achieve your activity and weight loss goals.  I'm very proud of you for taking this first step for many of you this step will lead you to a 5K a 10K and then on to a Marathon!  It's time to get moving and it's time to kill fatty!  They have controlled your life long enough!

Week 1

This week I will introduce some strength training.  Some of these exercises will be quite easy and some will be quite difficult.  The idea is to breakdown the muscle tissue so that it will repair and grow stronger/larger.  You do not need store weights.  2 cans of tomato juice, 2 cans of soup will work just as well.  So let's begin!

Day 1 -  2 sets of 21's (you will complete one set by doing each move 7 times),  2 sets of 8 - 12 Swimmer's Presses,  100 punches (while standing or sitting in a chair quickly extend and alternate each arm while punching a target straight in front of you. (I always imagine myself punching fatty!)  Do these as quickly as you can being careful to not pop/snap your elbows.  Take a break.  Sometime today walk for 5 - 10  minutes.  As slow or as fast as you can.  If you can't do 5 - 10 minutes than walk as far as you can!  Remember your are stronger than you think.  Record how far you walked and tomorrow determine to walk farther even if its just one step farther.

Da y 2 - Head, Shoulders, Knees and Toes  (just like the song in school)  Begin with your arms above your head while standing (or sitting) and 2 sets of 15 reach high, touch your shoulders, touch your knees and then reach as far as you can to your toes as you can get.  You'll be touching them soon enough!  Rest for 1 minute in between each set.  2 sets of 20 Kicks (While standing or sitting) Raise your leg as high as you can and kick forward.  (Remember don't pop/snap the knee)  2 sets of 20 Side Bends (While standing place your hands on your hips and bend to your right side and then your left side, as far as you can bend, that will count as 1)  Rest and go walk for 5 - 10 minutes.  Remember today you are taking one more step than  you did yesterday, you are going to go one more square in the pavement, one more street sign, one more house, one more block, one more tree, one more minute whatever you use to measure but go one more!

Day 3 - 2 sets of 21's, 2 sets of 8 - 12 Swimmer's Presses, 100 punches and today you need to walk for 5 - 10 minutes.  Remember you will need to walk one more than you did yesterday!

Day 4 - 2 sets of 15 Head, Shoulders, Knees and Toes, 2 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 5 - 10 minutes.  Remember to walk one more than you did yesterday!

Day 5 -  2 sets of 21's, 2 sets of 8 - 12 Swimmer's Presses, 100 punches and today you need to walk for 5 -10 minutes.  Remember you will need to walk one more than you did yesterday!

Day 6 - 2 sets of 15 Head, Shoulders, Knees and Toes, 2 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 5 - 10 minutes.  Remember to walk one more than you did yesterday!

Day 7 - REST!  You deserve it!  You may be a little sore but you should feel better!  Tomorrow you will feel amazing!  You did it one week of exercises!  You've done Strength Training and Cardio.  Next Week we step it up a bit and begin using your own body weight to help you lose this weight and kill fatty!

If possible consider a protein shake after training to help those muscles you are working to repair faster thus eliminating sore muscles.

For protein shake ideas please email me