Choose section to search
Type to search
Recipe Book
Good Living
June 5, 2018
Exercise Program for Advanced

''This particular exercise program has been designed for 3 days a week and can be done 3 times in the 1st week (1st, 3rd and 6th day of the diet plan) and 3 times in the 2nd week (8th, 10th and 13th day of the diet plan) so that it can coincide with your nutritional program. It was created especially for me by a team of professionals, after examining my particular needs and it was based on the World Health Organization guidelines, which recommends medium to intense exercise for at least 75-150 minutes a week for a healthy male that has already been following some basic form of exercise. The exercise program that you will follow in order to strengthen, tone and lose weight should be made to fit your exact needs and should also be based on how fit you are. It should be prepared with a personal trainer or other health professional. Individuals like pregnant women or others suffering from some chronic illness, e.g. cardiovascular problem, diabetes, increased blood pressure or other such illnesses, should definitely consult a doctor or some specialized health professional. The purpose of this exercise program is a joint effort to make people aware of how to live a healthier life while feeling stronger and more energetic.''

Did you complete out the Exercise Program for beginners and did you then follow all of the exercises I showed you for intermediates? Great! Then, you’re ready for today! The Exercise Program for advanced may seem a little more demanding, and you know what? It is! But if you have prepared yourselves correctly, by following the exercises from the previous two days and it will simply bring you closer to the results you want to see! You will improve both your physical condition and your stamina! And don’t forget… It’s always best to create your exercise program around your personal needs before you begin, with the help of a specialist – like I did!

So, let’s move on to the exercises for Advanced…

WARM UP

Before beginning any exercise program, you should always warm up. Start with about 10 minutes of low impact exercise, that will “warm up” all of your muscle groups and prepare our body for the rest of the exercises. From the moment you choose to work out at home, your options are the following:

  • Running in place and small jumps.
  • Jump rope – Even if you don’t have a jump rope, you can simply “reenact” the movements of jumping rope.
  • Jumping jacks – In one motion, jump your feet out to the side (shoulder width apart) and raise your arms over your head and reverse the motion by jumping back to your starting position.

If you want to dedicate a little more time, you can add some stretches to your warm up also (you can find stretching exercises in the “COOL DOWN” section).

 

EXERCISES

1st EXERCISE: Sumo Squats & Oblique crunch

Glutes, quadriceps, hamstrings, lower back muscles and obliques

Day 5 Training Plan Sumo and Obliques

Stand up straight with your arms behind your head, elbows pointing outward. Position your feet wide apart (more than shoulder width apart), toes facing outward and squat. Keeping this position, crunch to the side and extend your arm to touch your calf with your palm (as shown in the image). Alternate sides. Repeat this exercise completing 3 sets x 60”, with a 10-15” rest in between each set.

Tip: Make sure to keep the right angles with your knees and your torso straight up as soon as you come back up to your starting position.

 

2nd EXERCISE: Alternating back lunges

Glutes, quadriceps, hamstrings, leg triceps (gastrocnemius) 

Day 5 Training plan Alternate Lunges

Stand up straight with your arms straight in front of you (for balance). Lunge backwards, creating two right angels with your knees – and come back up to your starting position. Repeat this exercise, alternating legs - completing 3 sets x 60”, with a 10-15” rest in between each set.

Tip: Make sure to keep the right angles with your knees and your torso straight up.

 

3rd EXERCISE: Straight leg Abs

Abdominals

Day 5 Training Plan Abdominas

Lay on your back and lift your leg to create a 90ο angle, vertical to the floor. Lift your hands and crunch up, touching your toes with your fingers. Repeat this exercise, completing 3 sets x 60”, with a 10-15” rest in between each set.

Tip: Make sure your back is always flat on the floor and don’t stress your neck. You should only feel pressure in your stomach.

 

4th EXERCISE: Push ups

Triceps, pectorals, deltoids and abs

Day 5 Training Plan Push ups

Lay face down (prone position) and place your arms at the height of your chest, palms down. Push up, keeping your body straight. If you can’t, keep your knees bent on the floor. Repeat this exercise, completing 3 sets x 10 push-ups, with a 5-10” rest in between each set.

Tip: Make sure to keep all of your muscles engaged and don’t place any stress on your neck or lower back.

 

5th EXERCISE: Lower back

Upper and lower back muscles

Day 5 Training Plan Laterals

Lay face down (prone position), extend your arms to the side, at shoulder height. Bring them forward over your head and lift your torso upward, until your chest is lifted off the floor. Repeat this exercise, completing 2-3 sets x 60” with a 10 -15” rest in between each set.

Tip: Make sure not to hyperextend your back and traumatize it and don’t stress your neck muscles.

 

6th EXERCISE: Ab Sprint

Abdominals (anterior, lateral and posterior)

Day 5 Training Plan Abs sprint

Lay on your back, bend your legs and lift them 45ο from the floor. Keep your arms bent in front of your face and lift until your shoulder blades lift off the floor. Keeping this position, touch each elbow to the opposite knee, alternating between the two (as shown in the image) making short, sharp movements (like you are sprinting). Repeat this exercise, completing 3 sets x 60” with a 10 - 15” rest in between each set.

Tip: Make sure your back is always flat on the floor and don’t stress your neck. You should only feel pressure in your stomach.

 

COOL DOWN

All done with your exercises! Now it is time for some stretches that help keep your muscles strong, elastic and healthy avoiding any pulled muscles, soreness and minor traumas. Each stretch should last for at least 10”. If you want to see a greater improvement in your range of motion and flexibility, keep the stretch for a longer amount of time. Some muscle groups that definitely need to be stretched are the following: Quads, biceps, shoulder blades, lats and pectorals. Following are pictures of the stretches I do after my workout.

Day 5 Stretching

Akis

This article was written with the collaboration of the Kitchen Lab's health professionals: Adriani Papageorgiou (Personal Trainer) and Anna-Maria Volanaki (Sports Nutritionist, MSc, BDA, SENr).

Akis' diet 70 kg / 165 cm - 1st day, Akis' diet 80 kg / 175 cm - 1st day, Akis' diet 90 kg / 185 cm - 1st day

Recipe thumb rolakia me kapnisto solomo
Recipe thumb akis petretzikis mpares amigdalou me damaskina site
Recipe thumb tiganito rizi me garides site Play ea3bbb17952fd77905bdb059ec52d0759968203e828997a4412e3c2323e75301
comments powered by Disqus