For convenience, here are all 7 days in the same post. If there are enough requests I can also put this into a PDF for free download, so you can keep it right there on your computer or print it out. The exercise links point to another page on this site which explains that workout, along with a video to demonstrate proper form.
The 7 Day ELITE Daily Exercise Routine- All 7 Days
Due to popular request, many people
have been asking for a daily exercise routine. Our routine goes as
follows:
Monday: Lower Body
Tuesday: Upper Body
Wednesday: Core and Cardio
Thursday: Lower Body
Friday: Upper Body
Saturday: Core and Cardio
Sunday: Active Rest
We'll be using the Tabata system, so be
sure to have your Tabata timer ready.
You can use a free online Tabata timer
here.
Set your timer for 12 round of 50
seconds work and 10 seconds rest. One exercise is considered a round.
Try and do as many reps as possible within 50 seconds. Complete each
exercise three times to finish off the 12 rounds.
Day 1 – Monday's daily exercise routine
Monday – Lower Body
This takes 12 minutes to complete,
which is perfect for anybody with a busy schedule. Be sure to record
how many reps you do and use it for next week to beat your personal
best. If you find these too easy, you can add weights or add an extra
four rounds. Stay tune for tomorrows daily exercise routine.
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Day 2 – Tuesday's daily exercise routine
In today's daily exercise routine we
will be working upper body. We are using the Tabata system, so be
sure to have your timer ready for action.
The way our Tabata system works is that
you set your timer for 50 seconds work and 10 seconds rest. You do as
many reps as possible within those 50 seconds before switching to
another exercise. Each exercise is considered 1 round. Today we'll be
working with 12 rounds, which means it will take 12 minutes to
complete four different exercises, three times through.
Tuesday - Upper Body
Remember to record your reps, so that
you can use it next week to beat your personal best. In the beginning
use a light weight, so you can gauge how much weight you should use
for next week based on how you feel the next day.
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Day 3 – Wednesday's daily exercise routine
I hope you're as excited as I am about
today's daily exercise routine.
Wednesday: Core and Cardio
Set your timer for 10 minutes. Jump
back and forth 50 times and then do 50 jumping jacks. That counts as
one set. Do as many sets as possible within 10 minutes. It helps to
have a line on your floor that you can jump over and back to help you
get even jump lengths.
After those 10 minutes are up, now it's
time for your core workout. Set your tabata timer for three rounds of
50 seconds work and 10 seconds rest. You're going to do one exercise
today, mountain climbers,
three times.
You should be in a pool of sweat by the
time you're through. Not bad for it only being 13 minutes long. Now
get out there and enjoy the rest of your day. You can also come back
in the evening to do this exercise again as there's no limit to how
many times you can do this routine.
---------------------------
Day 4 – Thursday's daily exercise routine
We're doing lower body for
today's daily exercise routine. I hope you're ready. This exercise is
going to be 12 minutes and again uses the Tabata system. Be sure to
have your timers out and ready for this one. Also keep a notepad
close by to record your reps as you go. Set your timer for 12 rounds
of 50 seconds work and 10 seconds rest. Do each exercise three times.
Thursday: Lower Body
Those lunge taps are
harrrrrddd! I know, but keep pushing it. Remember, you're doing this
to stay fit, be healthy, and look absolutely banging by the end of
the day. In the next couple of months when you look back at your
score and see how much you've progressed, you're going to feel great
and that's not even mentioning how amazing you'll look. Keep at it
and be strong. It's only 12 minutes.
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Day 5 – Friday's daily exercise routine
It's upper body time. It's
almost the end of the week, but you're not there yet guys. Keep focus
and you're almost home free. Remember to use light weights to get a
better feel of what you're body is capable of. It can be tempting to
rush through these exercises, but when dealing with weights, you want
to really, really pay attention to form and not hurt yourself. Take
it easy, you're not winning a race right now.
For this daily exercise
routine, set your timer for 12 rounds of 50 seconds work and 10
seconds rest. You're going to repeat each exercise three times.
You're going to feel tired, but remember to keep pushing it and to
keep proper form. If you can only do one pull up by the time you're
done, don't worry. One is better than none and you'll get better as
time progresses. Keep motivated and stay strong.
Friday: Upper Body
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Day 6 – Saturday's daily exercise routine
I don't know about you
guys, but I love cardio. This time you guys get to pick on what you'd
like to do today for your daily exercise routine. As it's a Saturday
and most of you guys have it off. Some suggestions are go for a run
for 30 minutes to an hour, go down to your local swimming pool and do
some laps for an hour, find some stairs and run up them for an hour.
Saturday: Core and Cardio
Though, if you'd still
like to keep things quick and simple, then set your timer for 15
minutes.
We're going to do 50
jump ropes and 50 bicycle crunches.
This counts as one set. Do as many sets as possible within 15
minutes. You can do it!
Once you're done,
congratulations! You've survived the week. We know you're sore and
stiff, but don't worry. You're going to eventually stop noticing
those aches and pains and become closer to your workout goals. We do
have a special bonus for tomorrow, if you feel so inclined in trying
it out. Other than that, enjoy the rest of your day and we'll see you
on Monday. Remember to refer back to Monday's article and try and
beat your personal best.
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Day 7 – Sunday's daily exercise routine
Alright, I know we've worked you hard
this week and you really do deserve a day off. This is why we're not
going to do any tabata training, but some fun things that you should
'just be good at'. It'll ease you into and open you up to other
workout possibilities that you might not have considered. For your
daily exercise routine, you can pick one of the following to try and
work yourself into. It does take time to do, be calm, be patient, and
just work at it day by day. You can try one of these exercises every
Sunday or you can also incorporate it into your after/pre workout or
even before you go to bed/when you wake up.
Touch your Toes
Do the Splits
Do a Handstand
If you can do all of these, then
congratulations, you're better off than I am at the moment.
Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.
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