How Much Weight Can The Average 12 Year Old Bench Sexy Buns, Six Packs!

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Sexy Buns, Six Packs!

My clients always tell me how hard it is to push myself to do my programs. However, I want you to know that I do what I say. Trust me. I am also very difficult with my clients. Let me share my average Sunday morning workout with you…

I decided to do my own outdoor training at Lumpini Park. I haven’t done it in a while – no reason. I’m only human! I walk from home to Lumpini Park when it’s warm, for about 10-15 minutes to prepare my body for the ‘all out’ high intensity workout. When I got there I gradually started warming up my body for a power sprint.

I started with a FAST sprint of about 100m! I powered up my movements, fired up my engine, my legs striding out forward strong and fast while pounding my feet on the ground to generate more force. Using all my hamstrings and abdominals, I swing my arms hard sprinting trying to beat my ‘PB’ (my personal best). When I reached the top and couldn’t take it anymore, I slowed down.

Breathless…I cooled down by walking back where I started for a short two minute break. My heart rate must have been 198! I slowed down to 140 and then repeated this training sprint twice.

After that, I put my feet on the bench, turn my body and hands to face down on the ground and start the “refusal” push-up – 25 reps! Feeling breathless, I went straight to 50 reps of running lunges (about 50 meters long). I could feel my ass tightened and started to cramp up so I stretched out immediately. The next station, chin up the bar for 10 reverse pull ups (50% biceps and 50% back muscles) raise your legs up tight to my abdominals. Next, I went back to the last set of lunges but only 40 reps this time because my legs were so tired. Yes, still breathing….I think I can still push myself by doing some upper body parts because my lower body is so tired. I did another set of reverse pulling up for 10 reps and then finished with a military press (both legs at shoulder height chin bar, body facing down to the floor with both hands down on the ground). I exhausted myself by doing shoulder presses by lifting my body weight and doing 10 reps…..done!

So here it is; my Sunday outdoor workout routine. I got home at 9:50. It’s a great 50-minute workout with no weights, no fancy gym equipment or fancy memberships. I worked on my chest, back, shoulders, arms, legs, and ‘six pack’! My body is still in good shape at 35. My story doesn’t end there. I was cold as I walked home. 10 minutes later when I got home I took some frozen strawberries, mixed them with some slices of canned peaches together with two scoops of chocolate protein powder and ice. I drink it for muscle recovery, bath, knee, ankle and left buttock to reduce heat and inflammation. I felt great!

So, you want to be really fit? Have ‘six pack abs’? feel strong? I have created this modified routine for you to try!

10 minutes of running on the treadmill at a speed of 9 km/h

Push-up for 25 reps then jump on the treadmill running at 12-14 km/h for 2 minutes. (Is it too fast? Try a stationary bike.) Repeat this 2 times.

Do lunges 50 reps then do back exercises such as lat pull down machine (15 reps no break in between). Do this 2 times.

Shoulder press with dumbbells 15 reps alternating in each set with crunches of 25 reps. There is no rest in between. Repeat 2 times.

Done – go home, shower and enjoy!

Quote

‘Age is a state of the body, not a state of mind’

Until next time…

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