The signature workout is oddly enough also named the "Blitz".
It looks like this:
The Blitz
500X-skips with a jump rope
50X-back extensions (machine)
50X-push-ups
100X-sit-ups
100X-squats
The intermediate version is called a "half blitz" and requires you to complete 1/2 of the required numbers of the full blitz. Therefore the half would be 250 squats,25 extensions.....etc. Substitutions are 90 degree crunches in place of sit-ups and "modified" push-ups in the place of regular push-ups. Back extensions can be done with an exercise ball but are not nearly as effective. Official "Blitz" attempts must incorporate a back extension machine.
Some notes:
Back extensions are usually performed at a 45 degree angle. Come completely to the bottom (touch the floor) at the beginning of each extension. Keep your arms across your chest and finish the movementwhen your back is aligned with the angle of your legs. Don't hyperextend, it places undue stress on your lumbar facet joints and makes you look like a dork.
Squats are usually performed with abysmal technique. Look around your local gym and witness the carnage. Keep your weight on the heels of your feet, keep your back straight, and place your arms out in front of you. Your butt mustdrop below knee level (but only slightly). If you can't keep your heels flat on the ground or find yourself raising up onto your toes you are doing your squat incorrectly. To remedy this, place thin plates or "3/4" inch plywood under your heels. This will help you maintain good technique and allow you to strengthen tibialis anterior and a host of other necessary muscle groups.
Push-ups are one of the most underrated pure strength exercises in the world. They have hundreds of variations and incorporate a massive amount of muscle tissue. Good push-ups involve a very straight and rigid mid-section which allows the chest to be properly isolated. The chest must come to within 1" inch of the ground or it is not a good repetition. The benefits of good technique will reveal themselves. Do push-ups correctly and see serious results.
Sit-ups have been much maligned over the last few years.......mainly by physiotherapists who have wrongly accused and scapegoated them for causing untold numbers of lower back injuries. Usually these injuries were caused by people using bad technique. As a result the sit-up has been replaced with the largely mediocre "crunch". A proper sit-up is an excellent abdominal strengthener and great way to build a proper set of abs.
A few things to remember.....don't lock or secure your feet and don't bounce at the bottom trying to create enough momentum to get up "one more time". Use a dumbell placed between the feet and use your feet to "grab"it. This gives just enough traction and support to perform a proper sit-up.
OK folks......now it's your turn. Bust out this workout....tell everyone about it and how long it took you. I am very interested to hear from you.
Talk soon, M.
