Here you will find 5 simple exercises that you can do yourself. This is the base of Jeremy’s customized program.
Upper Body Workout
This exercise works the biceps, triceps, pecks, deltoids and back.
Place yourself in the push-up position: stretch, your stomach facing the floor, only your toes and hands are touching the floor. Place your hands 10 cm apart and slightly turned inwards. First complete 5 push-ups, by lowering your chest by bending your arms, push-up straightening your arms. Inhale as you go down, exhale as you come up. Rest a few minutes and then do another 5 pushups in the same fashion. Progressively increase the number of push-ups each time.
Attention! Do not raise your bottom as you lower yourself, your body remains flat and board-like.
Thighs and Bottom
The “squat” is a basic movement that works a number of muscle groups. It is an important exercise that is often neglected, as most people prefer to focus on the upper body.
Begin by spreading your legs about shoulder width apart and keep your back straight, slightly lean forward. Lower and form a right angle with your knees, like you are going to sit in a chair and slowly stand up using your quadriceps. Inhale as you lower and exhale as you rise. You may place a support under your heels (5cm thick x 10cm long) for a better position for your body. Repeat this exercise 15 to 20 times, with a one minute rest in between sets.
Attention! Do not lower your head nor arch your back.
This exercise focuses on your abdominals, to achieve what is known as “6 pack abs”.
Sit down, your feet under a piece of furniture to hold them, bend your legs pressing them against each other, hands behind your head and the elbows open. Squeeze your stomach and lower towards the floor keeping your chest straight, lower slowly, inhale, and raise up contracting your muscles as you breathe out. Begin with 3 sets of 5 sit ups, working yourself up to 3 sets of 15 reps.
Attention! Your back must stay straight during the entire exercise and never be relaxed.
This exercise works each leg separately so you can easily concentrate on each side.
To do this movement called “the lunge”, begin with your feet slightly apart, shoulder width apart, with a straight back and head. Inhale and with your right leg, take a large step forward, keeping your chest as straight as possible. Lower your body by bending your knees. When your left thigh is parallel to the floor, return to the starting position with a smooth motion. Exhale and change legs. 3 sets of 15 reps, with a pause between sets of 45 to 60 seconds.
Attention! Make sure your leg is at a right angle when you are bending it and that you do not lean your body forward.
This exercise tones the abs.
The starting position of this movement is called “plank” because you are flat like a board. Place your forearms on the floor, shoulder width apart and perpendicular to the ground, feet and knees hip width apart. Raise your hips by stretching your legs, without bending your knees. Squeeze your abdominals and maintain this position for 30 seconds. Increase the holding time. Do 3 repetitions, with a recuperation time of one minute.
Attention! Keep your back straight and do not arch the back.
A few pointers for stretching
Warm up before you begin stretching: never stretch cold.
Do not be too harsh, progress slowly.
Learn to control your breathing, exhaling when you extend, when you are fully stretched, you should not be hurting! Know the limits that you can stretch.
Finally, make sure you drink plenty of water! Hydration is very important.