[CHEAPCIALISFORYOU]

I thought I would share how I work-out. (also, all of these numbers are after working-out for 3 months, every other day- with rest on sat/sun)

I don't have the funds to spend on a gym membership or equipment, so I had to look into something that would be cheap and relatively equipment free. After scouring my library for books on boot-camp training, military training..etc..I put together a routine that I am comfortable with

1. Stretching. I always do a whole regiment of upper and lower body stretches before any workout- skip stretching and you risk serious injury(again you can grab books on the proper way to stretch all your wonderful parts at the library)

2. Running. After stretching I run two miles. I found myself a relatively flat stretch of road that was not too bad on traffic, but was not so out of the way that I would be isolated if an incident occured.

3. Upper-body Workout

pull-ups (it is not hard to find a good pull-up bar..any monkey bars will do)
overhand- 1-2-3-2-1 (I rest for 30 sec between sets)
(60 sec rest)
underhand- 1-2-1 (again I rest for 30 sec between sets)
(60 sec rest)
dips 4 sets of 9(30 sec between sets) I use two saw-horses to do my dips with

Push-ups

Normal 1-2-4-6-8-10-8-6-4-2-1 (15 sec between sets)
(60 sec rest)
Tricep 1-2-4-6-8-6-4-2-1(15 sec between sets)
(60 sec rest)
Dive-Bomer 1-2-4-6-4-2-1 (15 sec between sets) -this is a funky excercise, that makes you look like you are humping the gournd- but boy does it burn
(60 sec rest)
Wide-angle 1-2-4-6-8-2-1(15 sec between sets)
(2 min break)


3. Lower-body

Half-sit-up 30 reps (this is like a sit-up without the risk to your back)
(15 sec rest)
Hand to toe 30 reps
(15 sec rest)
crunches 30 reps
(15 sec rest)
Side-sit-up 30 reps each side
(15 sec rest)
Flutter-kick 20 reps (4 count)
(15 sec rest)
leg lifts 20 reps
(15 sec rest)
scissor kick 20 reps (4 count)
(15 sec rest)
crunches 30 reps


After that I usally grab some water and take my dog for a walk to cool down.
I do the work-out Mon, Wed,Fri


This work-out has helped me build alot of muscle mass...but the wieght loss was very minimal (and what good are rippling muscles if they are hidden under a layer of fat) and that is one of the main reasons I started atkins. Since I started atkins(in my 7th day as of now) I toned down my regiment a bit (taking my normal push-ups to 1-2-4-6-8-2-4-2-1, and my running to 1 mile). The hit to my energy level was pretty significant, but I expect to be up to full power again after a week or so. If anyone has any questions about the different excercises, or whatever, I'll be happy to answer them