BODYBYROD.COM
TRAIN STRONG



"Without strength...you are nothing"




BodyByRod.com (and RedondosTraining.com) are committed to sharing progressive workouts to help you live a stronger and healthier life. It is designed to take your body through a more systematic method of training, so you can effectively improve your health and fitness, while experiencing faster results!

It's crucial to make strength training and aerobic conditioning a top priority, together with eating well-balanced foods. Ultimately, LIVING an active lifestyle means BEING active on a daily basis.

LEVEL I
If you're just beginning your health quest, then use the AED below as your "Action Every Day." For maximum results, complete the assigned AED within 24 hours and then continue to incorporate each lifestyle change on a daily basis. You will start feeling a positive difference in your body within the first week!

ACTION  EVERY  DAY

DAY ONE
DRINK MORE WATER.



Start feeling better instantly! You're body is composed of almost 80% water. Better yet, think of water in your body like oil in your car engine: you can't move efficiently without it! And welcome those trips to the bathroom - it's your body's way of filtering out all the unnecessary toxins so you can live longer!

Drink a large glass of water before every meal. Not only will you increase your water intake, but you'll trick your body into feeling full so you don't eat as much. Be sure to consume at least 80 oz of water daily.

DAY TWO
INCREASE YOUR AEROBIC ENDURANCE.



Taking the time out of your busy day to include any form of aerobic exercise, such as walking or jogging, is a sure sign that you're starting to commit to being more active. Dedicate yourself to complete a minimum of 30-60 minutes daily.
 
The focus right now is consistency - not intensity.


DAY THREE
CONSUME FRUITS AND VEGETABLES AT EVERY MEAL.



Fruits and vegetables provide our bodies with essential vitamins, minerals and antioxidants that help fight sickness and disease. These nutrients also increase our fiber intake allowing us to keep our body's digestive system operating smoothly. 


Eat a minimum of 3-5 servings of fruits and vegetables - every day.

DAY FOUR
EAT PROTEIN AT EVERY MEAL.



Fat is only burned through increasing lean muscle tissue. And one of the best ways to ensure muscular growth to optimally burn fat, is to add more protein in your diet. Kick start your body's fat burning potential by reducing your complex carbohydrate intake by half and consume 1-1.5g of protein/lb of body weight every day.

DAY FIVE
DO YOUR DAILY PUSHUPS.



Let's start building muscle so we can increase our metabolism and start burning more fat at rest! Pushups are an excellent way to increase your overall upper body strength. Start by recording the amount of total reps you can do in one set. Now make it a goal to beat your previous rep count on your next workout! Soon you'll get stronger and your body will start looking leaner!

 

DAY SIX
SKIP THE CRUNCHES AND DO MORE PLANKS.



Low planks are far more superior than doing traditional crunches or situps. Remember, most of us are "hunched over" due to working conditions and having weak core muscles. Curling your body in a crunch or situp will only aggravate this condition. So your best exercise is to perform a plank. You will strengthen your abs and lower back, while improving your posture!

Fit Tip:
To maximize the contraction in your abs/back, stay on your toes, push your heels fully forward, and keep lifting up your hips so you don't sag. Record how long you can hold yourself up and then try to break your record every time you plank!


DAY SEVEN
  DO WARRIOR WALKING LUNGES.



  There's a health epidemic that's infecting all of us and it's called: poor posture.
To end this ongoing problem, be sure to do your Warrior Walking Lunges!

While lunging down, raise both arms up and lean back. Take a deep breath in as you lower yourself, feel the stretch in your thighs, torso and arms. Exhale as you push yourself back up and gracefully step into your next lunge.

Fit Tip: Be sure to step forward far enough, so that your front knee stays behind your toes. Feel both knees bend together, and move slowly to improve your overall balance. Focus on pushing from the front leg, not the rear.
Perform 20-30 warrior lunges daily.



LEVEL II

Once the AED becomes part of your daily lifestyle, then it's time to take your fitness to the next level! Below is the WOW, or "Workout of the Week". It's designed to use minimal equipment so you can perform the workout anywhere!


WOW
WORKOUT OF THE WEEK

7.1.2013

WARM UP
Repeat 2 times.

Walking Lunges
Good Mornings (hip hinges)
Pike-ups
Supermans

WORK SETS
Perform as many reps as possible for 30-60 seconds.
Rest 60-90 seconds between exercises.
Repeat 3 times.

  Body Squat to Jump Squat
High Plank to Low Plank to Side Plank
Alternating Jump Lunges
Pushup to burpee w/ jump squat
Lying "circular" leg raises (change direction every 10 sec)

COOL DOWN
Repeat 2 times.

  Upward to Downward Dog
Hip Circles (hands/knees)
Rollbacks into V-sits

LEVEL III

When you're ready to get serious, click on the "GETTING STARTED" tab in the menu above and begin practicing the core exercises. These foundational workouts are absolutely necessary to develop stronger stabilizer muscles. In addition, they will help improve your balance, muscle definition and overall core strength.

                                 IMPORTANT: DO NOT SKIP ANY LEVELS

Building a leaner, stronger and more agile body takes time and practice. And since the time is going to pass any way, it's best that you train smarter, not harder. Focus on multi-muscle exercises such as squats, deadlifts, pullups and chest presses.

Also, be sure to incorporate functional training with your program and don't make the mistake of prioritizing the mirror muscles. Running out of exercises? Then visit the "CIRCUITS MAXIMUS" tab - constantly updated with new exercises that will challenge your whole body!

"Consistency beats intensity - every time. Once you're consistent, then you can be consistently intense!"
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