The last few weeks have been everything but kind to my fitness lifestyle. It's the holiday season and between shopping for friends and family, traveling, shoveling snow, and finding a house my gym sessions have been suffering. I'm sure many of you have been extremely busy doing a lot of the same things. If you are in school you probably have tests and final exams before the Christmas break as well. (I don't miss those days.. haha)
Sometimes getting back on track can be a bit difficult. The same weights you were lifting 2 - 3 weeks ago might feel 10x heavier than they once were and that can be discouraging, especially if you happen to NOT be training in a gravity chamber.. haha.
You need to WAKE-UP your body. Get the blood flowing and make your body remember what SUPER SAIYAN mode is!
I put together a rountine designed to do just that. It involves compound movements that will stimulate your CNS (Central Nervous System), increase muscular endurance, and overall make you have to really PUSH IT to complete the rounds.
The Routine:
Complete as many rounds as possible. If you struggle and push it to at least 4 to 6 rounds, you will feel like a million bucks the next day. (I sure did!)
- Deadlift (20 Reps)
- Burpee (20 Reps)
- Pull-Up (20 Reps)
- Stomach Vacuum (4 - 5 Times)
Do your best to start off a little light with the deadlifts and then add weight to the exercise after each round. You can choose to do the burpees a bit slower to get back into the grove and if you need to, kipping is allowed on the pull-ups. I personally did no kipping because I wanted to suffer a bit more to increase my overall upper body endurance.
The Stomach Vacuum helps strengthen your transverse abdominis to help support your posture, aids in stability and protect your inner organs. You will also have more control over your abdominal area when you flex which is especially important if you want to looks as aesthetic as possible when bodybuilding. so make sure you dom't skimp out on it!
Are you up for the challenge Nation?! I would love to see some video responses!
Lastly, even though my workouts have been slacking a bit, I have been still hitting my macros daily. If you need help to ensure your meal plan is on point, or even if you need some pointers for your workout be sure to leave a comment below and we will help you out! #HTH