I am not a trainer so please take this loosely and consult with someone trained before starting a physical routine. I am asked about what I do, and this is what has worked for me:

ABS

I do no less than 500 crunches or some variation of an Abdominal exercise everyday. The TV routine, do 20 crunches for EVERY commercial that comes on while watching TV. After an hour or so, you are either wanting that TV off, or are too exhausted to turn it off!

CARDIO

I ride the bike in the gym on a 5 minute whirlwind. Starting at level 4 0r 5, I get over 115 rpms in the first 10 seconds, and for every minute that goes by, I go up a level, maintaining that 115 rpms. I will do this for 5 minutes and then do a few minutes of cool down on the bike as well. It's a tough 5 minutes, you may want to try to start lower levels, and lower rpms. I generally run short sprints rather than long distances, being that is what I have found myself to be cut out for. 10 sprints x 100 meters and build speed with each sprint. Jump roping is my new challenge and it is a great exercise for stamina, ask any boxer!

WEIGHT TRAINING

I couple the muscles that compliment each other for example:

Monday-Chest and Tricep.

5 exercises, 4 sets per exercise, 10-12 reps per set. This routine shouldn't take more than 1 hour 30 minutes, cut your rest time down and keep the heart rate up. This also prevents the muscles from cooling off and stiffening up.

Tuesday-Back and Bi-ceps.

5 exercises, 4 sets per exercise, 10-12 reps per set. This routine shouldn't take more than 1 hour 30 minutes, cut your rest time down and keep the heart rate up. This also prevents the muscles from cooling off and stiffening up.

Wednesday-Shoulders and Neck.

I personally do 10 exercises, broken down to 5 supersets. (superset is going from one set to another set of a different exercise with no break). Depending if my routine dictates a heavy or light training day, my reps per set will vary between 20 down to 8.

Thursday-Quads, Hamstrings and Calves.

I use the 5 minute bike routine, sometimes, I keep a good pace without advancing the levels. After the bike, taking the time to stretch all areas; quads, hams, calves, hips, glutes and lower back will help me get the blood flowing to sometimes an otherwise stiff set of legs in the morning. I vary my workouts on leg day, some days targets more of the stretching, some days the weights and building muscle, and sometimes the aspect of strength and flexibility. An easy short cut after an exercise such as the hip sled, slide your feet down and push out your calf raises as an easy superset.

When that weeks gym cycle has passed, I start over on Friday doing a seven day a week gym schedule. Not everyone can accommodate that, so again, please find what works for you. Stretching is important, never stretch a cold muscle, do some sort of warm up. When jogging or any physical activity, warm up first, get a good and complete stretch before going on to the meat of your routine.

Here's to good health!

Learn more about this author, Vincent Alfonzo Jamal ..
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