When to start exercising after being sick
Your 1st workout after being sick
what do you do after being sick in the
gym how do you know when you're ready to
workout again well what I always do is I
do a very basic workout of just five
exercises and it's all body because the
thing is this when you are sick you are
at home for a couple days up to a week
sitting on your couch laying in bed so
your body is tight you are sitting on
your couch watching that movie cocoa and
it's okay if you cried at the end by the
way yes it is and you were doing nothing
so your body is tight the length tension
and relationships are all off you
weren't eating enough so you're
malnourished a little bit you might be
dehydrated so you don't want to go squat
heavy right away on your first session
you want to ease yourself back into it
and here's a good workout for you to
find out if you are ready to jump back
in and first exercise is a regular plank
this workout is gonna be so simple you
just get on your elbows right here feet
together and just rule the plane
mentally you want to think about your
stomach muscles if all you're doing is
flexing your arms and shoulders that
it's gonna become more of an arm workout
it's getting your body up and your
stomach's gonna hang you want to have
that tension in your stomach and your
stomach is holding your spine up also
squeeze your blood flex your legs your
body should be shaking on a plank for
the maximum effectiveness exercise
number two is one of my favorites
there's a single leg deadlift
get on one foot chest up shoulders back
tuck your chin in like somebody's trying
to kiss you but you don't want to kiss
that person so you're like well show
what's on your shirt meaning shoulder
blades back and then you're not gonna
bend over you're just gonna stick your
butt out
bending over is this right here sticking
your butt out that's where you push your
hips back or it's just sticking your
butt out and your eyes keep looking at
the front I just keep looking at
front as you come down you're gonna feel
that stretch in the backside your leg
now when you come up and down push
through the outside of the foot that
you're standing on and your heel now we
get it you want to rotate down through
your hips touch the floor and then back
up you do this for three sets on the
first set you just have your fingertips
your middle fingers because they're the
longest once like this your middle
fingers cuz their longest ones you have
them touch the ground on this second set
try to have all fingers touch the ground
so this means you're gonna have to go a
little bit lower a little bit lower
right back up on the third set try to
have your knuckles touch the ground that
means you have to come even lower so
come all the way down you might have to
come down so low that you have to bend
your knee a little bit but then you get
that full extension boom you want to
feel it in the backside you leg and in
your buttons whatever you do be a
flamingo so what I mean with that is you
come down and you keep that lower back
straight don't bend over
don't ever round this don't ever do this
in the gym never ever always keep this
solid the exercise number three is a
good old pushup
but here's the deal everybody knows how
to do a push-up right hands and toes
straight up toes pointing down you're
pushing your toes down to the ground
let's check this up here's a little
trick for a better pushup when you're in
a push-up position
think about screwing your elbows damn it
like that the difference between this
and this is a solid shoulder right here
my elbows are pointing out I'm coming
down I'm putting all kinds of
unnecessary stress on my shoulders if my
elbows are pointing backwards I'm coming
down and I'm rotating in a better way so
I could feel it more in my triceps and
my shoulders are in a better position to
try that up when your head your hands to
the front screw those elbows in please
don't shoulder blades together and then
bend your elbows it's gonna be a lot
more solid on your push-ups all right
exercise number four is another basic
one it's a squat but here's the deal you
just spent all weekend or all week doing
nothing so your legs are tight you
probably not gonna be able to squat all
the way down you use a probably tight
too so if you were to just straight
going squatting
being inactive per week your user
probably gonna come off and you're gonna
end up spotting something like this with
your back rounded use off and all that
stuff so here's a watch does it come
down toes pointing to the front like
this squat down as low as you can and
when you do that you're probably gonna
have around that right here kind of like
a dog that has to use the restroom now
what you do then is put your fingers
underneath your toes right here put your
elbows on the inside of your knees and
then kind of get into position right
here put your heels on the ground and
then pull your hips or pull your toes up
then straighten that lower back right
there straighten it and then stand up
from here squeeze your butt here's
another little tiny trick when it comes
to squats there's one thing you can do
that it's going to move the weight more
on your heels which is what you want
because if the weight is more on your
heels you get more butts
activation and what you do is you
squeeze every single muscle you have and
your upper back right here imagine if
I'm just rounding my shoulders I'm gonna
relax in my whole upper body right here
and all I'm worried about is my legs I
squat down looking at the ground now
you're gonna go where you're looking at
and you're gonna get end up on your toes
right here this is how you can end up
squatting if you tuck your chin in bring
your shoulder blades back so what's on
your shirt then you're shifting your
upper weight backwards a little more
automatically you're gonna shift your
weight more when you heels
and you'll be able to sit down standing
back up you're gonna feel a big
difference last exercise is to work your
back a little bit you get all under the
Suspension Trainer or some rings and you
just go horizontal and you got a ring
Rose right here
so back down now ring-road that's
kind of interesting exercise because at
a certain point you're gonna get so
tired that you just can't get up anymore
and then what happens is most people
start doing this whole thing little
mermaid action where they just move
their hips up and down and they're
burning so that's doing anything when
that happens place your feet flat to the
ground and use your legs to get yourself
up a little bit start off not using your
legs and as it gets harder
use your legs a little bit more and that
is it guys now here's the deal do these
exercises all in a row with as little
rest as possible in between I know it's
simple but you're coming from a week of
inactivity and you'll be surprised by
how your heart rate is gonna go up just
by doing this simple stuff especially if
you're not used to doing bodyweight
training now if your heart rate is
racing through the roof then that's the
sign for you so go home take some more
vitamin C some echinacea maybe some
silver maybe some more garlic and get
some more naps and sleep in if you feel
after this workout like you're ready to
go then the next day
don't hit it hard so hope that makes
sense guys hope you like this video and
by the way we're about to start another
round of our suf elite program we're
gonna start the voting next week that's
our 12-week transformation program we
have a couple slots open here and there
but I'll post the link to get more
information right below this video click
it check it out and look forth seeing
you next video
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