Brian McGinnis

The following guide was a very rigorous workout regime I did starting at the beginning of the year in 2007 in order to prepare for the 2007 Sunfish US Nationals at Midwinters. I don’t necessarily recommend this workout for everyone because at the time I was spending an average of 3 hours daily in the gym. That being said, I did lose 46 pounds in 4 months and was feeling pretty good come the time of the regatta I was training for. Ultimately, I did think I lost a little too much weight too quickly and put back on 10-15 pounds by the start of the summer sailing season in Long Island.

For all body part workouts, goal is to perform 3-4 sets of 10-12 repetitions.

Monday

• Warmup and Stretch (AM)
• 10 minutes Upper Body Ergometer
• 10 minutes Walking
• 6-10 minutes Rowing
• Pushups/Situps/Chinups/Dips/Pullups
• Chest/Triceps Workout (AM)
• Seated Chest Presses
• High/Low Cable Crossovers
• Flyes
• Incline/Decline Flyes
• Dumbbell Bench Press
• Incline/Decline Dumbbell Bench Press
• Tricep Pushdowns
• Tricep Extensions
• Dumbbell Kickbacks
• 40 minutes cardio medley (PM)
• 15 minutes Treadmill
• 10 minutes Bike
• 15 minutes Elliptical
• Abs and Glutes (6:15 – 7:15PM)
• Intro to Yoga (7:30 – 8:30PM)

Tuesday

• Warmup and Stretch (AM)
• 10 minutes Stepper
• 10 minutes Walking
• 5-10 minutes VersaClimber
• Legs Workout (AM)
• Squats
• Seated Leg Presses
• Leg Extensions
• Leg Curls
• Dumbbell Lunges
• Calves
• Glutes
• Hip Abductor
• Wall Sits
• 3-5 mile run (PM)
• Basic Yoga (5:30 – 7PM)

Wednesday

• Warmup and Stretch (AM)
• 10 minutes Upper Body Ergometer
• 10 minutes Walking
• 6-10 minutes Rowing
• Pushups/Situps/Chinups/Dips/Pullups
• Back/Biceps/Shoulder Workout (AM)
• Lat Pulldown (behind the neck, to the chest)
• Low Row/Seated Row/Row/Bent-over Row
• Shoulder Press/Overhead Press/Dumbbell Shoulder Press
• Rear Delts/Rear Flys
• Low-Back Extensions
• Lateral Raises/Front Raises
• Dumbbell Curls
• Dumbbell Wrist Curls/Reverse Dumbbell Wrist Curls
• 40 minutes cardio medley (PM)
• 15 minutes Treadmill
• 10 minutes Bike
• 15 minutes Elliptical
• Pilates and Stretch (6:30 – 7:15PM)
• Intro to Yoga (7:15 – 8:15PM)

Thursday

• Warmup and Stretch (AM)
• 10 minutes Stepper
• 10 minutes Walking
• 5-10 minutes VersaClimber
• Legs Workout (AM)
• Squats
• Seated Leg Presses
• Leg Extensions
• Leg Curls
• Dumbbell Lunges
• Calves
• Glutes
• Hip Abductor
• Wall Sits
• 3-5 mile run (PM)
• Yogalates (7-8PM)

Friday

• Day off

Weekends

• Long Slow Distance Runs (2-10 miles)
• Bike/Cross Country Ski/ArcTrainer
• Balance Ball, Yoga, Pilates, Tai Chi
• Skiing

Lower Abs

• Reverse Crunches
• Hip Raises (Bent-Leg)
• Knee Raises – (Modified/Seated/Hanging)
• Leg Raises – (Alternating/Hanging/Hanging Bent-Leg)

Obliques

• Side Leg Raises (Double Leg)
• Side Jacknife (Double Leg)
• Side Bends
• Twists – (Seated/Standing/Bent Over Standing)
• Leg Overs – (Bent-Knee/Single Leg/Double Leg)
• Hip-ups
• Elbow to Hip

Upper Abs

• Crunches (Knees Bent/Knees Bent – Spread)
• Crunches (Knees Up/Knees Up – Spread)
• Crunches (Legs Straight Out/Legs Straight Out – Spread)
• Crunches (Legs Straight Upt/Legs Straight Up – Spread)
• Crunches (Raised Hip/Split Leg)
• Cable Crunches

Core Stretch

• Knees-to-Chest Hug – 15 seconds, 2 reps
• Hamstrings – 15 seconds, 2 reps
• Knees to Side – Hold 10, Hold 10
• Elongation – 15 seconds, 2 reps
• Back and Stomach – 15 seconds, 2 reps
• Back Arch – 15 seconds, 2 reps
• Quadriceps – 15 seconds, 2 reps
• Chest – 15 seconds, 2 reps
• Shoulders – 15 seconds, 2 reps
• Neck – Hold 10, Hold 10, Hold 10, Hold 10
• Shoulder Roll – 5 reps, 5 reps
• Side Bend – 10 sec., Hold 10, 10 sec. Hold 10
• Facedown Opposite Arm and Leg (on stomach/knees)
• Trunk Extensions

Healthy Eating Tips

• Avoid white breads, white rices, white pastas, and white potatoes as much as possible => go brown (whole grains)
• Avoid red meats as much as possible => eat fish, seafood, poultry (chicken/turkey) and eggs instead
• 5-9 servings of fruits and vegetables daily => go for the rainbow (as many colors as possible)
• Drink water => Try to limit intake of sugary drinks
• Daily Multivitamin plus EPA-DHA Fish Oil Supplement
• teas and spices are good ways to mix it up