It’s official. While the sports community and fans awaited “The Decision” by Lebron James to go to Miami, sports writers alike found out that King James decided to go back to Cleveland after winning two championships. If he decides that he’ll go someplace else, one thing will remain the same: his desire to win. It’s that desire that fuels his formulaic workout, day in and day out. LeBron James’ workout plan is about what you’d expect from the most precocious superstar in sports — a blend of cutting-edge training techniques and classic muscle-building exercises.
LeBron James’ Workout Routine
His staple moves are pushups and pullups, and his only good cardio exercise is his mini exercise bike. Use the body sculpting exercises for a body that looks and performs like a pro’s. Begin each session with calisthenics and core moves. Then do the exercise ball for each day as pairs, or supersets, moving from one exercise to the next without rest so as to make these truly fast fat burning exercises. Do each superset three times, resting 45 seconds between supersets in order to lose weight and build muscle. Starting an exercise program is fun and interesting but be sure to add excitement to it as it gets old in order to avoid a plateau. This weight loss workout schedule is 5 days/week.
Monday
Superset 1 Pushup
Assume the classic pushup position, with legs straight, hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can.
Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps. Pushups and pullups are always good exercises to lose weight and great exercises to get abs.
Superset 2 Dumbbell Snatch
Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for 5 reps with each arm.
Cable Single-arm Row
Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Then resist the weight as you return your arms to the starting position. Do 10 reps with each arm.
Tuesday
Superset 1 Dumbbell Squat
Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees and lower your body until your thighs are at least parallel to the floor. Push back up. Do eight to 12 reps.
Swiss-ball Hamstring Curl
Lie on the floor with your ankles on a Swiss ball, arms at your sides. Raise your hips so your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out. Do 12 reps.
Superset 2 Dumbbell Stepup
Holding heavy weights at your sides, lift one foot and place it on a bench. Then push your body up until your weight-bearing leg is straight and your other foot hangs off the bench. Return to the starting position. Do 10 reps with each leg.
Dumbbell Calf Raise
Hold a dumbbell in your left hand and stand on your left foot. Rest the instep of your right foot across the back of your left ankle. Hold onto something for balance. Rise on your toes as high as you can. Do 12 reps with one leg before repeating with the other leg. This is a good stability exercise.
Wednesday
Cardio (treadmill exercise, other cardio exercise machines, mostly exercise bike workout)
Thursday
Superset 1 Dumbbell Incline-Bench Press
LeBron James’ Fitness Secrets was originally published on blackdoctor.org
