Basic Training for Beginners

     I know that many of you have tried SVI69.  Some of you caught on really quick, which is a great thing.  However, I realize that quite a few of you didn't catch on to the jumping program.  This is a basic program for beginners.  I also notice that the majority of you guys joined Fat  to That  to go from being fat to... THAT!  The reason we did the jumping program was because we had an email request from one of you.  If you have a request for a body part or a specific workout, you can email us and we will respond if we feel like it.
     I will get back to the point now.  Basic Training for Beginners is exactly what the name implies.  It is for everyone who just wants to shed pounds and get in top shape.  This work out may be basic, but it will push you just like any other work out we are going to put out there.  However, on ALL of these work outs you absolutely need to challenge yourself and not cheat work outs.  If you are cheating, remember, you are only cheating yourself.


                                                            Basic Training for Beginner

• As a beginning for every workout, you must stretch first! Begin sitting with one foot out and the other under or next to your hindquarters. (Hurdler stretch) Lean forward and grab your toe and hold for 25-30 seconds. You will then lean back and hold for just as long. Then switch you legs and repeat. Then sit up and put the bottom of your feet together and pull them towards your hindquarters and hold for 20 seconds. Then stand up and stretch your arms by putting across your chest and pulling with your off-hand and holding it for 20 seconds. It also okay if you want to do other stretches.
• Start your basic workout with your upper body.  Do 10-15 push ups (Increase as you get stronger) for 5 sets. Rest in-between each set for no more than 30 seconds.  Then do 3 set of 10-15 push ups (Increase as you get stronger) while your feet are on a box about a foot or 2 high.  After that do 3 sets of push ups 10-15 (Increase as you get stronger).  On these push ups you will put your hindquarters way up in the air until your head is almost upside down and then your push ups should be really working on your shoulders.
• Next thing you should do is work on your core. Your core is a very important portion of your body. You should start off by doing 5 sets of 20-30 (Increase as you get stronger) regular sit ups.  After that you should do 5 sets of sit ups, but you will switch between sitting up from the right to the left for 15-20 reps (Increase as you get stronger).
• Step 3, of course, is lower body! One of the keys to being in amazing shape is having a strong base. You will need to start off with 3 sets of 20-30 squats. Remember, your breaks should only be about 30-45 seconds. After these you will do 3 sets of 20-25 squat JUMPS! Make sure on every single squat and squat jump you break parallel. That means that your hindquarters get below your knees.
• After those three parts take a few minutes to rest and breath. Then you can get on a bike, or a stationary bike, and ride for maybe 30 minutes. If you cannot do it for 30 minutes do not feel bad; there are many people that cannot do that! Just start at your level and increase your time as you get in better shape. Another option you have is to run on a treadmill or an elliptical, or just go outside and run! Run for a couple miles more or less. Again, do not feel bad if you cannot go that distance. Trust me, you will get stronger, better, faster, and in better shape! 

 

    This completes your basic workout. You should do this workout everyday you can.  I hope you really enjoy this workout. Just because it is simple and basic and the name says "for Beginners", does not mean you have to be a beginner. You can have worked out your entire life and this will help you stay in shape no matter what!  I strongly suggest, unless you are a body builder, that you try this work out before SVI69, or the recently made, fat burner.  This is a great workout to start on because it cannot fail! I know that many of you have tried SVI69.  This is a basic program for beginners.  I also notice that the majority of you guys joined Fat  to That  to go from being fat to... THAT!  The reason we did the jumping program was because we had an email request from one of you.  If you have a specific body part, or a skill you would like to work on email me at Black Spiderman's email.  We can also so help you if you want some drills for specific sports.  We specialize in basketball drills of all kind and also football.  You can also email us about other sports and we will see what we can do.                                                                                                                                                                                       

DON'T BE FAT! BE THAT!