Let’s go to the beach, beach! It’s here y’all, beach season! (side note: I hope to see you at OBX Pridefest, June 15 – June 18, 2012) With that being said, now is the time to get your body in shape and this month’s Details magazine unleashes an intense regimen inspired from the infamous warrior film, “300,” that promises to build up all parts of your body including arms, abs, obliques, chest, shoulders and upper and lower back. Details’ Mike Dawson mentions this workout “requires intense focus on form, so start slow and go light with load at first.”
Step One –
Lie flat on the floor, holing a set of dumbbells (or barbell). Grip the bells so your hands are slightly wider than chest-width apart, palms facing your feet. Brace your core and press up, then slowly come straight down so the bells lightly touch your sternum. Hold for a beat, exhale, and press back up, straightening your arms. Hold. Be sure not to lift your head off the floor and that you never strain your neck.
Step Two – Keeping your legs as straight as possible and your knees touching, squeeze your abs and obliques and lift your legs up to they’re at a 45-degree angle to the floor. Hold for a beat. Remember that engaging your core is the secret to keeping the bells level during the leg movements.
Step Three – In a controlled movement, slowly spread your legs out to the side, like you’re doing a spread-eagle. Then bring your knees back together keeping your legs straight. Next, lower your legs to the floor. That’s one rep. Combine this with cardio intervals such as the PreCor, StairMaster, and treadmill for increased / maximum intensity and fat-burning. Perform 8 to 10 reps for a total of three sets in a row or part of a larger circuit. As with any routine, rest a few minutes between each interval and rep. Your muscles and all the boys will be saying “ow, ow!”
Jason Yu is Partner and Director of Marketing for The Hardwicke Group in Richmond, VA. His company specializes in new media, PR and influence with an emphasis on digital marketing strategy and reputation management. Jason enjoys keeping active by biking, running and working out on a daily basis. Jason has ran in over twenty running races including the Marine Corps Marathon, Tough Mudder, Richmond Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, in search fro the best macaroni and cheese, and aspiring “mixologist.”