Bar Twists: 40 / 40 / 40 (40 standing, 40 sitting upright, 40 sitting chest to knees). The correct way to do this is to suck in your stomach the entire time. One left one right, two left two right, three left three right and so on.
The Superset for Lower Torso:
This entire routine is done in one shot, and then you increase weight where applicable and do the whole lot over again. On a bad day, I do it all three times, on a good day I can do it all four times. Concentrate on the muscles specified each time.
Low Back Extension Machine: Start low (I usually start at 140 lbs set one, 150 lbs set two, 160 lbs set three, if there is a set four then 170 lbs) (One set then move to the next part)
Sitting Abdominal Crunch Machine: Start low (I usually start at 140 lbs set one, 150 lbs set two, 160 lbs set three, if there is a set four then 170 lbs) (One set then move to the next part)
Torso Twist Machine: Each Side: Start low (I usually start at 140 lbs set one, 150 lbs set two, 160 lbs set three, if there is a set four then 170 lbs) (One set then move to the next part)
Laying Abdominal Crunch Machine: Start low (I usually start at 110 lbs set one, 125 lbs set two, 140 lbs set three, if there is a set four then 155 lbs) (One set then move to the next part)
Hanging Leg Lifts: No Weight to Failure (Usually I can get 20 on set one, 20 on set two, 16 on set three, if there is a set four I am lucky to get 12) (One set then move to the next part)
Back Extension Bench: No Weight to Failure (Usually I can get 25 on set one, 20 on set two, 20 on set three, if there is a set four I am lucky to get 16) (One set then move to the next part)
Rocking Abdominal Machine: 40 / 20 / 20 (40 dead on, 20 twisted left, 20 twisted right) I usually do the same weight on all sets of about 40 lbs. (One set then move to the next part)
Roman Chair Leg Lifts: 20 / 10 / 10 (20 dead on, 10 to the left, 10 to the right) (Congratulations you have finished set one, no go back to the low back machine and start over again)
Usually I will take 10 minutes or so after I have completed all of the super sets I am going to do before I move on to my legs, walk around the place inventing new swear words, get a few drinks of water, and then talk myself into doing my legs.
This doesn’t mean I am getting my Olivia Newton John on, breaking out the spandex and the leg warmers, and then hopping around to music. It means that I am going to be doing some form of long range exercise that increases my heart rate, and burns calories. I like to make sure that whatever I do at least has some load bearing effects to it so that I can increase my bone health. Women in particular should stop spending all their time on the specialty crap and do some more work on the essentials. Walking, running, stairs, etc that will help stem them from osteoporosis later in life, but in my case I just don’t want to get weak bones in my old age. My hips and knees are bad enough thanks to poor genetics.
I will always spend at least a half hour on the treadmill, but usually forty five minutes or more. My gym just brought in these cool stair climbers that are actual stairs like an escalator, and another half hour on those will send me home completely spent. I don’t have to go too hog wild on aerobics because I make sure I have at least an hour of walking every day, which I measure with my smart watch. It’s rare when I get less than 12,000 steps, and isn’t very rare when I get over 15,000.
After all of my aerobics I do a very serious amount of stretching just like I would on a leg day. As I have said to everyone, the legs are the hardest muscle to get over “soreness” the next day, especially if you end up with Charlie horses in your calves. It’s best to make sure that you have stretched out your hips and legs to the best of your ability and avoid all of the nagging walking issues the next day.
Here is my usual leg and hip stretching routine, which is done all in a row.
You can see All Stretches Together Here
You can see All Stretches Together Here
Tippy Toe Stretches: Usually I will stand on my tippie toes for a hard count of 40. Breath in 1, Breath out 2, Breath in 3, Breath out 4, etc. During this period I am also doing my best to stress and flex my quad muscles.
Fall Back Stretch: This is simple, you hold a belly button height bar, with your toes directly under it and you fall backwards so that your feet are still under the bar and your rear end is pointing strait out behind you. You will mostly feel this in your lower back, but it also stretches your glutes, hamstrings and calves. This will be another hard count of 40.
Toe Stretches: Yep back to this again. Hard count of 40.
Super Hero Stretch: Put one leg as far behind you as you can to place your chest on your other knee. You can press your hands against the bar that you used for the back stretch. Hard count of 40. Do the other leg.
Figure Four Stretch: This basically looks like how a cool guy crosses his legs, using the belly button bar you used previously, you would lay your leg on it making a “figure four” with your legs. Hard count of 40. Do the other leg.