Question For Ray: I have had a baby four months ago and Im looking to get back into shape, I need to firm my tummy and tighten and shape my ass. Overall muscle tone would be great. I have no way to go to the gym nor do I have any exercise equipment other than jump rope, stretch cord, and 2 10lb dumbells (ugh). I am 5ft 110lbs, what can I do to help?
Answer: Ahhhhh, new to the game. Good on ya! Here is an excerp from pg 39 of my book www.fattofitbook.com I hope this helps.
The 3×30
You may want some light dumbbells or you can even use a couple of cans of soup!
Start off with one minute of:
·Jumping Jacks
·Bodyweight Squats
·Sit-ups
·Pushups
·Stretch
Then do:
Pushups
Jump Squats
Sit-ups
Do 3 sets of 30 reps, no rest.
Grab Some Water For 1 Minute
Lateral raises
Squatting position Dumbbell curls
Bench Dips
3 sets of 30 reps with one minute of jumping jacks in-between circuits, not the exercises themselves.
Grab Some Water For 1 Minute
Hip rolls on bench x 30
Twisting crunches x 30
Bridge or plank 1:00
Do this circuit three times nonstop.
Hop up on bench squat jumps (or regular squats with bodyweight) x 30
Single leg step up (you can use the stairs) – 30 per leg
3 sets nonstop
Burpees on bench (you can use the stairs) 3 x 20
Boot strappers 3 x 20
Jumping knees for 1:00 for a rest.
If you need more, move onto calves.
3 sets of 30 reps calf raises of the stairs supersetted with mountain climbers for 30 seconds.
Don’t forget that there are videos for these exercises on the website here: http://www.buildingbodies.ca/exercise.shtml
