Free Weekly Workout

On this workout, make sure you focus on form.  If you get tired, push through as best you can.  40 seconds per movement: 10 seconds rest per exercise. 

• Pull-ups
• Push-ups
• Chin-up
• Incline Push-ups
• Squats
• Crunches

Repeat this routine 6 to 6 sets on 1 minutes rest – 4 to 6 days a week as a supplement to your daily routine.

Cardo

Cardio is often left out of workouts, especially in men.  There is always the feeling that you are going to lose mass or bulk if you focus on cardio.  Maybe, buy cardio is needed for life.  Cardio is essential for life.  Go out and run.  Run what you are able to do and keep it consistent.  Three days a week with a 10% increase at weeks end.  If you can do 1 mile great, if you can due 10, great. 

This week it is time to increase your intensity with 30 second repeats.  After a nice 5-10 minute easy job, run 30 sec HARD followed by a 30 second light jog (Repeat the 60:15 repeats for 5 to 10 sets), 5-10 minute cool down.

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Remember to always consult a health care professional before performing any exercise plan.