This is your upper body “pulling” day. If you don’t live near a park, look for things around the home that will mimic the equipment in a park. You get to decide the number of sets and repetitions dependent upon what your body tells you. But just remember that the goal for this month is to kick-start your way to a new level of fitness, so don’t hold back.
Park bench push-up
The park bench push-up is great for women
as some find it challenging to do a push-up flat on the ground and
maintain good form. Using this method reduces some of the gravitational
force because of the easier angle, but it’s still a great exercise. You can use the sitting part of the
bench, which makes it more challenging. If you put your hands on the
backrest portion (from behind the bench), which is higher off the ground, it becomes easier.
Here are some tips on technique:
- Feet firmly planted and hip-width apart.
- Engage those core muscles and keep your body aligned.
- Make sure you have a firm grip on the bench. You don’t want to slip.
- Breathe in on the way down and out on the way up.
- Don’t go too quickly or too slowly. One to two seconds each direction
is great. Try to keep some tension on the muscles and don’t use much in
the way of inertia.
- If you can do more than 12 then it’s too easy. You need an angle that
gets your face closer to the ground to increase the resistance. Shoot
for each set being in the six to 12 range.
Note that it doesn’t have to be a park bench. You can do this at home on a counter or even the wall if you're a beginner.
Monkey bar rows and chin-ups
here is to find a bar in the park that your chin is higher than.
It has been my experience that the vast majority of women cannot do a
single chin-up. This is nothing to be ashamed of, but a simple fact of
evolution. Therefore, putting your legs into the equation helps remove
just the right amount of weight to make it challenging but not
For using a bar like this in a chin-up fashion, assume a typical chin-up position,
except note that your feet will stay on the ground throughout. Rely as
much as you can on your upper body muscles to complete the chin-up, but
use your legs as necessary to take off just the right amount of weight.
I also want you to do some twists to further strengthen your core muscles and tighten things up. A great one is to lie flat on your back with arms sticking straight out and legs up in the air coming off the floor with knees bent. Rotate back and forth in what is called a Lower Body Russian Twist. Watch below:
And yes, walking is always good. Twenty to 30 minutes is ideal (at minimum), so do some more of that today. Why am I so big on walking? Do you need to go watch Dr. Mike’s video again? What’s more, the real reason I recommend it is that it’s something that almost anyone can do and even those at a higher level of fitness can get a benefit from. It requires no special equipment and is the most common form of exercise the world over. It’s relaxing and enjoyable as well. Take a friend (four-legged or two) or just an iPod.
Click to the next page for your Day 11 meal plan.