A Little Something for the Weekend

The weekend, two days devoted to the Lord, one where you clean and prepare yourself so as not to insult his gloriousness with even a speck of dust upon your prostrating body and the other where you sit in silence, listening to old men talk of old things.... or at least that was the intended purpose of the weekend. I think it is rather culturally appropriate that a fair few would now rather devote their weekend to bars, babes and beds as apposed to bibles, bishops and mass brainwashing.
If you are preparing to worship at the hedonist's altar this weekend, whether you be dandy or quaintrelle, I've got something to enhance your own, let's say, respective attributes...

For the modern dandy;

Figure.

Friday is no time for building muscle. The chances are you are not going to have the most nutritious night of the week and if this is the case then a severe workout is not going to lead to much gain as you are unlikely to refuel appropriately. I recommend a pumping muscular endurance workout, which will leave you fitter and pumped... filling your muscles with blood and oxygen for that hard, toned look...

Weekend Workout

Warm up well, nothing worse than an injury on Friday night... 7 minutes cardio plus calf raises, side lunges, knee raises, hip rolls, torso twists, arm swings, spotty dogs...

1. Body weight squat, burpee (super set, 3x12)
2. Forward lunges, tuck jumps (super set, 3x12)
3. Chin ups, press ups (super set, 5x 12 - as many chins as poss if not 12)
4. Tricep dips, bicep curls (super set, 5x12)
5. 4 x 2 minute fast runs (eg 14kph @ 1.5 % incline)
6. Narrow bench, shoulder press, leg raises (tri-set, 3x12)
7. Cable flye, seated row, tricep extension (tri-set 4x12)
8. 4 x 30 second as fast as poss (eg 16.5kph @ 3% incline)

This should leave you pumped and toned for a night out in a short sleeved t-shirt...

For the female dandies:

female dandies

I imagine there is nothing better for a woman than to go out on a Friday night feeling glowing, slender and confident, so this is the workout interpretation of that feeling...

1. 12 mins treadmill (walk 2mins, then run for 10 - alternate 1 minute fast with 1 minute medium pace)
2. Leg raises - 4x12
3. Bridge - 4x12
4. Stomach crunch, on or off swiss ball - 5x12
5. 12 mins elliptical (as fast as you can for 12 minutes, take a 30 seconder slower breather in middle if necessary)
6. Bicep curls, single arm rows(super set, 4x12)

Single Arm Row - great for toning the back

7. Tricep extensions, lunges (super set, 4x12)
8. Treadmill, 12-20 minutes depending on time (this time alternate 1 minute intervals, hill walk>jog>fast run)

There you have it, a great workout to make you glow and feel tight in all the right places...

Enjoy your Friday, and drink responsibly...