The Holiday S.N.A.P. Back Routine

AN. 1 WEIGH IN

Need Damage Control?

Try The Holiday S.N.A.P. Back Routine

You know the story. Weeks of holiday gatherings seem to have set you back months with your fitness goals. After indulging in decadent food and cocktails, your pants are snug, you're less toned and your energy has plummeted. According to personal trainer, JR, owner of 2DayBeFit, all is not lost. In fact, you can shed more then you gained quickly with his secret weapon - The Holiday S.N.A.P. Back Routine. 

Consider that spare wreath around your waist obliterated when you S.N.A.P. - Squats, Nutrition, Arms & Abs, Post Workout - back!

 S=Squats.  4 sets.

·         25 Pulsing squats

·         15 squat  10 sec holds

N= Nutrition: Put down the donut and get back on the wagon.

A=Arms & Abs

Arms: Supersets Group 1-3sets, Group 2-3sets.

Group 1:

·         15 Preacher Curls

·         15 Hammer Curls

·         Plank Position (45-60 seconds)

Group 2:

·         Body weight dips 25

·         Push ups

·         Side planks each side (45-60 seconds)

P= Post Workout

Finishing your workout you never want to forget the all-important CARDIO!  30-45 Minutes of your favorite cardio exercise.  I personally enjoy the Stairmaster 72 step rate for 45 minutes.

Happy Holidays, let’s get it right today with 2DayBeFit.com @2daybefit

Part 2: Killer Abs

Surprise!!! You have six pack abs!  We all have abs. Yes, we do. The problem is some of us have a layer of fat that is covering it. But don’t worry, we’re going to reveal those abs!

Ladies, I know you want that flat stomach. And guys, you want that rock hard 6 pack. Trust me, I wanted the same thing at one point.  Let me share with you what worked for me:

Cardio, proper dieting and working out.  Take note, they all equally matter.  Here is the 2daybefit ab workout, so you feel comfortable taking your shirt off anywhere.

June 18 - Killer Abs
Monday
Between Sets
Decline sit-up
-3 sets of 25
Leg Raises
-3 sets of 25
V-ups
-3 sets of 25
Wednesday
After workout before cardio
Ab Roller
-3 sets of 25
Planks
-3 sets of 1minute hold
Alternating Heel Touch
-3 sets of 20
Friday
Between Sets
Air bike
-3 sets of 40
Plyo/Exercise Ball Crunches
-3 sets of 25
Plyo/Exercise Ball Pull-in
-3 sets of 12

Cardio/Self Myofascial Release
45 minute stair master
TIME Speed Incline
0 - 45   3.5     7

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"KEYS TO FITNESS...Your Favorite Celebrity's Training Program"

I know you ladies see how your man looks at the body on Alicia Keys. I get it, because I look at her and say, “DAMN, Swiss is a lucky man”. Well, ladies don’t be jealous, just change it because you have the control to change it. Here is what I’m going to do, I’m going to show you the workout routine that Celebrity Trainer, Harley Pasternak, has put together for Alicia Keys according to fitnessmagazine.com, then I’ll give you my thoughts on what I would keep and what I would change. I have not assessed Alicia so my comments are strictly based on what I see in the routine. Let’s get to it:

• 1. Standing Oblique Flexion
• 2. Bench Step-Up
• 3. Reverse Incline Row to Rear Fly
• 4. Cross-Twist on Bench
• 5. Bench Wide-Grip Push-Up
• 6. Bent-Knee Deadlift
• 20-Minute Calorie Busters

This is an amazing total body workout. This is similar to the type of functional training circuit that I design for my clients. BUT, there are a few things that I would change. First, Standing Oblique Flexion, ladies remember that your oblique develops just like any other muscle. So, if you are performing oblique flexion, they will start to grow outward giving you that boxy shape. Focus more on your core abdominals by doing planks, crunches, mountain climbers, etc. Your cardio and diet will trim that abdominal fat around the waist, giving you that V-shape you all want. As I look at the rest of the routine Harley has designed, I honestly love it.

This is a great routine that most people can follow. If you have any lower back injuries do not perform the Cross-Twist on Bench. Instead, choose an alternative abdominal exercise that does not cause spinal flexion or rotation.

Guys don’t worry, next week will be your turn. LADIES FIRST

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"Hey Kool-Aid!" when you're all grown up

Thoroughly enjoying that cosmo, mojito or daiquiri can bring you back to when your parents let you have a can of soda, Capri Sun or a cold, tall glass of Kool-Aid.  It was an occasional treat and, now that you’re all grown up, that’s exactly how you should consume adult beverages.

I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.

Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink!  That heavenly sugar in those colorful drinks turns into FAT once it enters your system.  Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles.  Sucks to know you’re giving it all you’ve got but not making any headway.

By no means am I telling you to never have a drink again.  I, myself, take great pleasure in having dinner out with friends with a glass of wine.  What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.

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It's not water weight, It's FAT

“Big Boned” used to be the number one excuse for extra padding on the body. Nowadays folks like to chalk it up to “water weight.”  

Reality check. You haven’t stepped foot in a gym in weeks, months or maybe even years. Still, you stand by the delusion of good ol’ fashion water weight.  Well, I’m here to tell you, with love, you need to lose fat. The first, and toughest, step is recognizing you need to hit the gym, work with a personal trainer or even head to the high school track for a few laps.  

It’s crucial to be focused on burning some calories and building muscle instead of “shedding water weight” when in fact you need to up your water intake but, that’s a story for another day.

But, hey, the proof is in the pudding, right?  Don’t take my word for it. Get up and get out to burn calories and lose that fat.

#2daybefit
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