Monday
Exercise 1: Tempo Wall Slide
- Stand with your head, upper back, and butt touching a wall.
- Raise your arms so that the back of your hands touch the wall. Bend your elbows 90 degrees with your upper arms parallel to the ground.
- Pull your shoulders down and back as you slide your elbows up the wall as far as you can. Then slide your elbows down the wall as far as you can.
- Keep your butt, upper back, head, hands, and elbows in contact with the wall throughout the movement.
- Perform the move at a tempo of 3 seconds up, 3 seconds down.
Exercise 2: Six-Stop Wall Sit
- Lean against a wall with your feet 2 feet away from it at shoulder width.
- Slowly lower your bottom and bend your knees. Keep your head, back, and tailbone in contact with the wall. Keep your knees in line with your ankles.
- Pause six times as you lower down a few inches at a time. Hold each pause for 10 seconds.
- At the bottom position, your thighs should be parallel to the floor.
Exercise 3: Pushup Hold with Feet Up Against Wall
- Assume a pushup position with your feet fully planted against a wall.
- Place your hands slightly in front of your forehead for maximum leverage.
- Drive your heels into the wall. Bring your shoulders down and back, brace your core, and squeeze your glutes.
Make it even harder: From the pushup position with feet up against a wall, do a mountain climber. Here’s how: In a controlled movement, bring one knee forward. Push the opposite foot against the wall to hold your form steady, but don’t let your lower back move up or down. Repeat with the opposite leg.
Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of max effort stationary running (cardio exercise) followed by 10 seconds of rest. Then perform 20 seconds of max effort mountain climbers (core exercise) with hands and feet on the floor followed by 10 seconds of rest. Repeat for 4 minutes total. To see why this routine is so effective, check out The Unbelievable 4-Minute Cardio Workout.
Tuesday
Exercise 1: T-Pushup Against Wall
- Get into a pushup position, your body parallel to and a couple inches away from a wall.
- Rotate the back of your torso towards the wall, raising your opposite hand into the air.
- With your arm straight, press the back of your hand against the wall and hold for 4 seconds.
- Return to the starting position, and repeat.
- When you complete the cycle again, perform the exercise on your opposite side.
Make it even harder: In the T position, raise your top leg.
Exercise 2: Left-Leg Split Squat
- Assume a split stance position with your front knee and ankle aligned.
- Keep your torso straight. Put your weight on the heel of your lead leg throughout the movement.
- Slowly lower your body until your front thigh is parallel to the ground. Your knee should form a 90-degree angle.
- Rise up to the starting position.
Make it even harder: In the Rear Foot Elevated Split Squat position, lower your hips and torso until your front thigh is parallel to the floor. Come back up halfway, go back down to parallel, and then come all the way back up.
Exercise 3: Right-Leg Split Squat
- Repeat the same movement as above, only with the opposite foot in front.
Perform 20 seconds of max effort seal jacks (cardio exercise), where you clap your hands in front of you instead of overhead. Follow with 10 seconds of rest. Then perform 20 seconds of push-up jacks (core exercise), where you jump your feet in and out while holding a push-up position. Follow with 10 second of rest. Repeat for 4 minutes total.
Wednesday
Exercise 1: Chair Shrug
- Sit upright in a chair with your feet flat on the floor at hip-width. Place your hands flat on the seat next to your hips, your arms straight.
- Supporting yourself with your arms, scoot your butt off the chair.
- Allow your shoulder and back muscles to relax so your butt lowers a few inches.
- Press your shoulders down to lift your upper body as high as possible and hold for 5 seconds at the top position. Then relax your shoulders again. That’s one rep.
Make it even harder: Raise one leg throughout the duration of the movement.
Exercise 2: Pike Pushup
- Get down on all fours. Place your hands under your shoulders. Your feet should be shoulder-width apart, your knees bent at 90 degrees.
- Raise your butt in the air so that your hips are aligned with your head.
- Keeping that piked position, bend your arms and lower your head to the ground in 2 seconds. Keep your elbows tucked tight to your sides.
- Push your arms straight in 2 seconds. That’s one rep.
- With your hands at chest level, step up on a chair with your right leg.
- Smoothly lower your body down in 5 seconds until your left leg touches the ground.
- Step off of the chair completely, then repeat the movement with your left leg on the chair.
Make it even harder: Hold your hands above your head.
Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of skater jumps (cardio exercise), where you leap from leg to leg in a side-to-side fashion. Rest for 10 seconds. Then for 20 seconds continuously transition from a pushup position to plank position, moving only your forearms. Rest 10 seconds. Repeat for 4 minutes total.
http://www.menshealth.com/mhu/gym/ultimate-dorm-room-workout
Monday
BREAKFAST:
- 2 lean Pork Sausages (grilled) - 250 calories
- 2 lean Bacon (grilled) - 200 calories
- 1 Scrambled egg - 90 calories
- Canned tomatoes 100g - 20 calories
- Baked Beans 100g - 90 calories
- Mushrooms fried in smallest amount of extra virgin olive oil - 60 calories
- 2 slices whole wheat toast with a tiny amount of butter - 200 calories
- Baked potato with 100 grams Cottage Cheese or sour cream - 300 calories
- 2-3 pieces of fruit - 180 calories
- Pasta Salad with extra virgin olive oil & topped with a dab of cheese sauce - 250 calories
- Tuna 50g Canned w/ brine - 50 calories
BREAKFAST: - This diet is good for a day you don't want to cook!
- Cereal with skimmed milk small Bowl - 350 calories
- Fruit juice - 60 calories
- Sandwich with Mayonnaise - 200 calories
- 1 Apple - 47 calories
- Cheeseburger - 299 calories
- Regular Fries - 206 calories
- Hot Apple Pie - 230 calories
- Lasagna (frozen) 250g - 317 calories
- Any Vegetables - 100 calories
BREAKFAST:
- Egg(2) omelette with ham or mushrooms - 250 calories
- Toast with butter & Jelly(2 slices) - 220 calories
- Slice of fruit or fruit juice - 50 calories
- Your choice of frozen meal in grocery - 220 calories
- Mixed Vegetables - 100 calories
- Slice of toasted bread - 80 calories
- low fat Yogurt - 85 calories
- piece of fruit - 50 calories
- Grilled trout(or other fish type) - 464 calories
- Noodles with a variety of vegetables - 273 calories
- Small glass Wine - 100 calories
This workout consists of more calories to help with muscle tone that the workout will add.
Lunch:
