THIS is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, who’s a Fitness Consultant, the owner of REPTS (Registered Exercise Professionals & Therapists) and co-producer and host of THE FIT FACTOR on Rhythm Fm.
Pump It Up: These Eight Exercises Will Supercharge Your Fitness Programme
Mostly everyone has an opinion about what comprises the perfect workout, from the writers at fitness magazines and blogs to your local Johnny Bravo. But what’s ideal for you may be a nightmare for Johnny, like LEG DAY, or vice versa. It’s easy to get overwhelmed by the options—and to do nothing as a result is not an effective solution.
Instead of getting flustered by it all, get to know the universal components of an effective workout plan: These eight multi-joint, multi-muscle exercises incorporate essential everyday movements. Together, they form a sound foundation for almost any fitness regimen.
How many of these have you already done?
• Squat: Move from an upright position with or without a weight supported across your back.
• Deadlift: Use your back and legs to pull a weight off the floor to thigh level.
• Overhead Press: Use your arms and shoulders to push a weight vertically over your head.
• Push Press: In addition to using your arms and shoulders, you’ll also use your legs to provide extra momentum as you raise the weight over your head.
• Push Up: In this body-weight exercise, you’re pushing your torso up off the floor with your arms, chest and shoulders.
• Pull Up: In the ultimate body-weight exercise, you’re drawing from your upper-back and arm strength to fight gravity and raise your body to an overhead bar.
• Dip: For this body-weight exercise, you assume a seated position off the bench, with your arms behind you, to raise and lower your body; the focus is on the triceps.
• Step Up: Leading with one leg, you elevate your entire body onto a raised platform. It’s like climbing one step of a giant staircase.
Putting it all Together
Taken as a whole, these exercises will hit all of your major muscle groups and ensure that you’re getting a complete workout. But knowing which exercises to do is only one part of setting up a programme. You also need to be thinking about how you’re going to do these exercises. Specifically:
• How many sets will you be doing?
• How many reps per set?
• How much weight – in terms of percentage of your one-rep max – will you be working with?
• Which exercises will you be doing on which days?
• How many times are you going to do each exercise per week?
Of course, no one expects you to know how to build these exercises into your regimen while also figuring out the answers to these questions–that’s where REPTS workout programme design comes in. With workouts such as those listed below, you get essential exercises into your programme—and perform them with your specific goals in mind.
• Strength Builder Level 1
• Fundamental Strength
• Mass Builder Level 1
• Total Body
Whether you’re working out on your own or with a trainer, you’ll do well to work these essentials into your programme–and REPTS is always ready to help.
Keeping on your fitness game–with or without a personal trainer– is easier than ever with Repts4Life workouts. here’s a fitness programme to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Personalized programmes are also available for a nominal fee. In the mean time, take advantage of our ongoing special:
GET FREE GYM ACCESS PLUS 20% OFF YOUR MONTHLY PERSONAL TRAINING FEES when you Sign-up for one week of liking and sharing our face book page/cover photo/videos etc at facebook.com/repts.fitness. Each package comes with a FREE diet. Renew on time EACH MONTH and keep getting that discount plus free FREE gym membership. PACKAGES START AT $150. Returning clients pay NO REGISTRATION. Gift Certificates & FREE Trial Sessions are available! For more info call 722-3763.
REPTS ( Registered Exercise Professionals & Therapists) is a Personal Training Gym with locations in both Castries (upstairs Kaycees on Brazil Street opposite the Square) and Rodney Bay (opposite RJ Clarke). REPTS offers all inclusive upgradeable fitness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, FREE Gym Membership, Classes and etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. Skype Training is also available for those who live abroad or travel too frequently to maintain a consistent training programme at home. Call 758-722-3763 for details and to schedule a FREE consultation and trial session. You can also visit repts online at reptsfitness.com or on facebook at facebook.com/repts.fitness.
