Monday, October 7, 2013

Make Your Workout a Meditation

High Intensity Training
One of Randy's Favorite Workouts
 Simple workout of only 10 exercises, 1 set per exercise, 8-12 reps per set.

Choose 10 exercises that you can do, 1 for each major muscle group. For example:

1. Calves
2. Hamstrings
3 Quadraceps
4. Abdominals
5. Lower Back
6. Upper Back
7. Chest
8. Triceps
9. Biceps
10. Forearms

After warm-up, you do ONE set per exercise of 8 - 12 reps. The key to this workout is quality, not quantity. Your approach to each exercise is like meditation.

Perform each repetition very very slowly with absolute focus, pay attention to the form, the movement; be present with every aspect of the workout, be in tune with your body. Observe and feel, but don't judge or get emotionally involved, keep the tension out of your face, relax except for the muscle group being worked. Again the movement is SLOW, at least 5 seconds for the positive and negative movement of each repetition. Weight selection should be medium, a weight that allow the 8-12 repetition such that the very last one you muscles simply cannot move the weight another inch.