How Much Weight Can The Average 12 Year Old Bench Sexy Buns, Six Packs!

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Sexy Buns, Six Packs!

My clients always tell me that I’m hard on them, I push them hard on my program. However, I want you to know that I practice what I preach. Trust me. I am as strict with myself as I am with my clients. Let me share with you my typical Sunday morning workout…

I decided to do the outdoor training at Lumpini Park. I haven’t done this in a while – no excuses. I’m human too! I walked from my house to Lumpini Park after warming up, about 10-15 minutes to get my body ready for the ‘all in’ high intensity workout. When I got there, I started running slowly to warm up my body for a powerful sprint.

I started as a FAST sprinter at about 100m! I intensified the movement, fired up my engine, pushed my legs forward hard and fast and pounded my feet on the ground to generate more power. Using all my muscles and abs, I pumped my arms in a hard run trying to beat my ‘PB’ (‘personal best’). When I reached my peak and couldn’t take it anymore, I slowed down.

Out of breath…I was cold walking back to where I started for a short two minute break. My heart rate must be 198! I reduced it to 140 and repeated that training sprint two more times.

After that, I put my feet on the bench, turn my body and hands to the floor and start the “decrease” – 25 reps! Feeling out of breath, I went straight for 50 reps of walking lunges (about 50 feet long). I felt my back tighten and start to cramp so I immediately stretched. The next station, chin up bar for 10 reverse pull-ups (50% biceps and 50% back muscles) brings my legs up hard to my stomach. Then I went back to the last set of lunges but only 40 reps this time because my legs were so tired. Yes, still out of breath….I feel like I could have pushed myself more by doing my upper body because my lower body was so tired. I did another set of inversions for 10 reps and then I finished with a military press (both feet on the shoulder above the shoulders, body facing down on the floor and both hands down on the ground). I exhausted myself doing shoulder presses by lifting my body weight and doing 10 reps…..done!

So this is it; the outdoor practice on Sunday. I was on my way home at 9:50 am. A 50-minute workout with no weights, no gym equipment or premium memberships. I did my chest, back, shoulders, arms, legs and ‘six-pack’! My body is still beautiful at 35. My story doesn’t end there. I was cold on the way home. 10 minutes later when I got home I had frozen strawberries, mixed with chopped peaches with double chocolate protein powder and ice cream. I drank it for muscle recovery, showered, rubbed my knees, ankles and butt to reduce heat and swelling. I felt great!

So, do you want to be really fit? Have ‘six pack abs’? Feeling strong? I put together this modified recipe for you to try!

10 min walking on the treadmill at 9 km/h

Push-ups 25 reps jump on the treadmill running at 12-14 km / h for 2 minutes. (Is that too fast? Try the stationary bike.) Repeat this 2 times.

Walk for 50 reps then do a back exercise like the lat pull down machine (15 reps in between). Do this 2 times.

Shoulder presses with dumbbells 15 reps alternate each set with crunches in 25 reps. There is no break in between. Repeat 2 times.

Done – go home, shower and have a great day!

One word

‘Age is a condition of the body, not a condition of the mind’

Until next time…

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