The first thing I'll caveat this with is that it is still ALL DIET. Its probably a valid conversation to look at just how useful it is to do these literally every day, but for me, part of what I was doing was shapign & not building. The building part is done for me for the most part. I've got more than 20 yrs of mass building activities under my belt. Not to say that my development is completely symmetric, but I'm interested now in just peeling off a general layer of mass, be it fat or muscle.
Ok --- these were considered "warm ups" to whatever training each day --
- 5 min cardio warmup
- step ups - 30 steps x 3 -- with or without weights -- part of it is just getting good balance & working on the conditioning. Then you can add weights - I've done up to 20 lb DBs. The step was actually up to a bench or else the height of going up stairs every other step - and the emphasis was on feeling the push on the hammies on the up step. You aren't just plowing thru these to see who can finish first - you want to feel the muscles work on every step. Otherwise there's no point.
- walking lunges - 40 steps x 4 - w/ or without weights - again get used to keeping your balance and getting a legitimate lunge. I've done up to 25 lb DBs (and stop & catch my breath at the half way point -- could do them "there" and "back" = 40 steps).
- "genies" -- 25 x 4. The squat form or w/ heels up on 10 -25 lb plates. You can do these above a bench if you want - similar to box squat -- you don't actually sit on the bench but that sets the level to which you are 'squatting', but you go fast. Try w/o weights first and get the form down. Also if you aren't used to doing box squats, work on that as well w/ the bench. Or don't use the bench. Just make sure you are getting down deep enough. I hold a 25- 45 lb weight on my chest for these. I've also done sets of 50/40/30/20.
- walking calves - 30 x 3 -- (use lifting gloves!) Holding a 25 - 45 lb plate in each hand hanging down, walk on your toes 30 steps (15 "there" , 15 "back" ir that helps) get the full extension on your calves - you WILL feel these.
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