The Billy's Basics
Charles William Murray
affectionately known as " Bad Azz Billy Bob"
had a simple but effective plan for beginner to start of their journey into the world of fitness.
This is a 4-week plan to get your body acclimated to working out.
Most people start and give up on working out within the first week.
Most due to laziness but the majority due to soreness and fatigue.
Here's a few supplements that will help you with both soreness and fatigue, so you can focus on working out.
#1 EFX Sports Kre-Alkalyn EFX #2 Sun Warrior Active Creatine
" Rember If you can't afford to get vitamins and supplements don't stop working out. just implement them to your workout regimen when you can".
Week 1: The Five 100's
Day 1: Start off doing
25 pushups, 25 sit-ups, 25 jumping Jacks, 25 squats, and 25 mountain climbers.
Day 2: Up the reps
50 pushups, 50 sit-ups, 50 jumping Jacks, 50 squats, and 50 mountain climbers.
Day 3: Step it up
75 pushups, 75 sit-ups, 75 jumping Jacks, 75 squats, and 75 mountain climbers.
Day 4: The first 100
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Day 5: The Second 100
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
By the end of the first week your body has become use to working out and with discipline, accountability and consistency. You will be able to move forward and acclimate working out into your daily routine. Remember fitness is more than about working out it a lifestyle.
Week 2: The Five 100's
With one isolated dumbbell routine added
Day 1: Do the Five 100's plus add one 10-min isolated dumbbell routine.
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute arm dumbbell routine
Day 2: Stay consistent
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute shoulder dumbbell routine
Day 3: Keep pushing
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute dumbbell leg routine
Day 4: "SOS" rinse, recycle and repeat
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute dumbbell back routine
Day 5: Finish the week strong
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
now add 10-minute ab/core routine
Week 3: The Five 100's
With one isolated 10-min dumbbell routine, plus 10-min core routine.
Day 1: Do the Five 100's plus one 10-min isolated dumbbell routine.
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute arm dumbbell routine. With the addition of a 10-min core routine
Day 2: Stay Focused
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute shoulder dumbbell routine. With the addition of a 10-min core routine
Day 3: Continue the process
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute dumbbell leg routine. With the addition of a 10-min core routine
Day 4: "SOS" rinse, recycle and repeat
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 10-minute dumbbell back routine. With the addition of a 10-min core routine.
Day 5: Finish the week strong
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add 10-minute ab/core routine. With the addition of another 10-min core routine.
Week 4: The Five 100's
With one isolated 20-min dumbbell routine, plus 20-min core routine.
Day 1: Do the Five 100's plus one 20-min isolated dumbbell routine. Plus, the addition of a 20-min core routine.
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 20-minute arm dumbbell routine. With the addition of a 20-min core routine
Day 2: Stay Focused
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 20-minute shoulder dumbbell routine. With the addition of a 20-min core routine
Day 3: Continue the process
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 20-minute dumbbell leg routine. With the addition of a 20-min core routine
Day 4: "SOS" rinse, recycle and repeat
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add a 20-minute dumbbell back routine. With the addition of a 20-min core routine.
Day 5: Finish the week strong
100 pushups, 100 sit-ups, 100 jumping Jacks, 100 squats, and 100 mountain climbers.
Now add 20-minute ab/core routine. With the addition of another 10-min core routine.