Types of Exercise for my Body Shape (Ruler)

Ruler Body Shape
If you are a Ruler Shape then you’ll probably feel a little flat all over with very sutble hip, bum and chest. Fortunately though weight is not a huge issue as you have never been very over weight in your life however what is the real issue is just the overall lack of shape.

You can make dramatic improvement to your Body Shape by doing some gym work on a consistent basis. Here’s what a typical gym routine will look like for you;

Exercise                                                           Sets x reps

1a - Squats                                                               4x10
1b - Lunges                                                        4x8(each leg)

2a - Shoulder Presses                                              4x12
2b - Dumbell Rows                                                    4x10

3a - Bench Step-ups with Dumbells                          4x10
3b - Push-ups                                                           4x10

Use a good decent heavy weight so that you really start to see some good shape being added to your body, particularly the gluteus and shoulders. On top of this, eat a high protein Diet to ensure you muscles grow.

Intensity of Exercise

Ruler Body Shape

In the body toning exercises outlined for Ruler Body Shapes above the intensity should be quite high. 1a and 1b should be done together straight off i.e do 10 squats then 8 lunges each leg straight after.

At this point you can take a 45 second break and repeat this 4 times before moving on to the next exercises.

Duration and Frequency of my Workouts

Ruler Body Shape

The weight training routine should take no longer than 35 minutes if 45second rest periods are taken.

When should I undertake my Exercise

Pears & Rulers

Pear Body Shape require both Cardio and resistance training in their gym routines so the only place to complete this is in the gym.