workouts

**Please consult appropriate health authorities and take precaution when participating in the exercise routines.

——-

April 13, 2012

Chest/Triceps:

Flat Bench Warm-up 1×10

—–

Bench Press 3×8

Decline B. Press 3×8

—–

Incline Flyes 3×8 (SS1)

Triangle Push-ups 3×8 (SS1)

Dumbbell Pullover 3×8 (SS2)

Triangle Push-ups with feet on foam roller 3×8 (SS2)

Skullcrushers 3×8 (SS3)

Curl Bar Push-ups 3×8 (SS3)

—–

Triceps Pushdown 3×20 (SS4)

Single-Arm Reverse Triceps Pushdown 3×10 (SS4)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

April 12, 2012

Shoulders/Traps/Calves:

Dumbbell Shoulder Press 3×12-15

Side Lateral Raise 2×12-15

One-Arm Front Cable Raise 2×12-15

Cable Rope Rear Delt Rows 2×12-15

Dumbbell Shrug 3×12-15

Seated Calf Raise 3×25-30

Pull-ups 1xFailure

*+1 Set to Failure after all sets have been completed for each exercise

April 11, 2012

Back/Biceps:

Dumbbell Bent Over Row 3×12-15

Wide Grip Pulldown (Cable Machine) 3×12-15

Facepulls (Cable Machine and Rope Accessory) 3×12-15

Straight Arm Pulldown (Cable Machine and Bar Accessory) 3×12-15

Barbell Curl 3×12-15

Incline Dumbbell Curl 3×12-15

Concentration Dumbbell Curl 2×10

Dumbbell Zottman Curl 2xFailure

Pullups 1×4

April 10, 2012

Bench Press Warm Up 1×10 (Light and Quick)

Bench Press 4×10 (Increase Weight)

Incline Bench Press 3×5

Incline Dumbbell Flyes 3xFailure

Triceps Pushdown (Don’t put thumbs under bar-puts stress on wrist-push with palms which will focus more on triceps) 4×15-20

Skullcrushers 4×12

Triceps Cable Overhead Extension (Rope) 3xFailure

April 5, 2012

Back/Triceps:

Barbell Deadlift 4×5

Straight Arm Dumbbell Pullover 3×8

Close Grip Lat Pulldown 3×8

One Arm Dumbbell Row 3×8

Seated Cable Rows 3×8

Triceps Pushdown 6×10 (3 different accessories)

EZ Bar Skullcrushers 3×10

Seated Dumbbell Two-hand Triceps Press 3×10

Dumbbell Hip Thrusters 2×10

April 4, 2012

Chest/Biceps:

Barbell Bench Warm-up 1×15

Decline Barbell Bench Press 4×5 (SS1)

Push-Ups 4×6 (SS1)

Incline Dumbbell Press 3×8 (SS2)

Push-Ups 3×6 (SS2)

Dumbbell Flyes 3×8 (SS3)

Push-Ups 3×6 (SS3)

Cable Crossover 3×8 (SS4)

Push-Ups 3×6 (SS4)

Barbell Bench Cool Down (just bar) 1×15

Hammer Curls 3×12

EZ Barbell Curls 3×6

Pull-Ups 3×5

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

April 3, 2012

Shoulders:

Standing Barbell Military Press 4×12, 10, 8, 8 (SS1)

Seated Dumbbell Press 4×10, 10, 8, 8 (SS1)

Barbell Shrug (Front of body) 4×15, 12, 12, 10 (SS2)

Smith Machine Shrug (Behind body) 3×12 (SS2)

One-Arm Side Lateral Raise 3×10 (each) (SS3)

Dumbbell Lying One-Arm Rear Lateral Raise                                              (stomach on bench) 3×10 (each) (SS3)

One-Arm Incline Lateral Raise 3×8 (SS4)

Dumbbell Standing Front Raises 3×8 (SS4)

Plate (25lb, 35lb, or 45 lb) Upright Row 3×8

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

April 2, 2012

Legs:

Sumo Barbell Squat 3×8 (SS1)

Dumbbell Bulgarian Split Squat (on bench) 3×6 (each leg) (SS1)

Good Mornings 3×8 (SS2)

Forward Dumbbell Lunges 3×6 (each leg) (SS2)

Leg Press 3×8 (SS3)

Seated Calf Raises 3×6 (SS3)

Hack Squat (Barbell behind body) 3×8 (SS4)

Stiff Legged Dumbbell Deadlift 3×6 (SS4)

Bodyweight Squats (QUICK!) 3×25 (SS5)

Toes to Bar 3×5 (SS5)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 31, 2012

Chest:

Bench Press (Warm up) 1×10

Dumbbell Bench Press (on exercise ball) 3×10 (SS1)

Decline Barbell Bench Press 3×8 (SS1)

Straight Arm Dumbbell Pullover (on exercise ball) 3×10 (SS2)

Incline Dumbbell Hammer Press 3×10 (SS2)

Incline Dumbbell Flyes 3×10

Flat Alternate Dumbbell Bench Press 4×5 (SS3)

Close Grip Push Ups 4×10 (SS3)

EZ Bar Pullover 3×8

Triceps Pushdown (Bar Accessory) 2×20

Triceps Reverse Pushdown (Bar Accessory) 2×15

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 30, 2012

Arms:

Cable Biceps Curl 4×12 (SS1)

Cable Triceps Pushdown 4×12 (SS1)

Standing Dumbbell Alternate Curl 3×10 (SS2)

Overhead Cable Triceps Extension 3×10 (SS2)

Incline Bench Dumbbell Curl 3×8 (SS3)

Decline EZ Bar Triceps Extension 3×8 (SS3)

Triceps Pushdown (V-bar) 3×8 (SS4)

Hammer Curl 3×8 (SS4)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 29, 2012

Legs:

Barbell Deep Squat 3×8 (SS1)

Jump Rope 1:00 Minute (SS1)

Power Cleans 3×8 (SS2)

Kettlebell Goblet Squat 3×10 (SS2)

Dumbbell Step Ups 3×20 (10 each leg) (SS3)

Leg Press (Machine) 3×10 (SS3)

Sandbag Squat Jumps 3×10 (SS4)

Sandbag Wall Sits 1:oo Minute (SS4)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 28, 2012

Back/Shoulders:

Pullups 3×6 (SS1)

Standing Military Press 3×8 (SS1)

Chin-up 3×6 (SS2)

Lateral Raises 3×8 (SS2)

V-bar Pullup 3×6 (SS3)

Seated Cable Rows (Cable Machine) 3×8 (SS3)

Barbell Deadlift 4×5 (SS4)

Upright Barbell Row 4×5 (SS4)

Triceps Pushdown (Rope) 2×20

Shoulder Pushdown (Rope) (Full arm extension) 2×10

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 27, 2012

Legs/Biceps:

Front Barbell Squat 4×5 (SS1)

Leg Press 4×10 (SS1)

Dumbbell Lunges 3×6 (SS2)

Two-Arm Preacher Curl 3×6 (SS2)

Dumbbell Lunges 3×6 (SS3)

Hammer Curls 3×6 (SS3)

Seated Calf Raises 3×15 (SS4)

Jump Rope 1:00 Minute 3x (SS4)

Kettlebell Full Swings 3×20

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 24, 2012

Delts/Traps:

Dumbbell Squat with Press (Warm-up) 3×10

Dumbbell Shoulder Press 3×8

Side Lateral Raise 3×10

Face Pulls (Cable Machine)

Reverse Flyes 3×10

Barbell Shrug 2×10

Upright Barbell Row 2×10

Front Raises 3×10

Plate Upright Row (45 lbs.) 2×10

4 Core Exercises of Choice

March 23, 2012

Upper Back/Triceps:

Cable Pulldown (3 Different Angles) 2×10 (each angle)

Pulldown Machine 3×10

Bent Over Row 3×10 (underhand grip)

Reverse Flyes on Bench 3×10

Tricep Pushdown (Rope) 3×12

Tricep Reverse Pushdown (Bar) 3×12

Single Arm Reverse Pushdown 3×10

March 22, 2012

Sumo Barbell Squat 3×8

Power Clean 3×8

Deadlift 3×8

Leg Press 3×12

Straight Legged Deadlift 3×12

Seated Calf Raise 3×15 (SS1)

Jump Rope 1 Minute (SS1)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 21, 2012

Chest: Dropsetting (Increase Weight):

Bench Press 3×10, 8, 6

Incline Dumbbbell Press 3×10, 8, 6

Decline Dumbbell Press 3×10, 8, 6

Cable Crossover 3×8

Around the Worlds 3×8

Incline Barbell Pullover

1 Dumbbell Chest Press (Heavy) 2×20

March 20, 2012

Grip Circuit:

Same weight for all exercises-10 repetitions for each exercising, moving from one exercise to the next without setting the bar down, 5 sets.  Use bench barbell.

1) Bent Over Row

2) Upright Row

3) Military Press

4) Good mornings

5) Split Squat (Right leg forward)

6) Split Squat (Left leg forward)

7) Deep Squat with Push Press

8) Straight-Legged Dead Lift

March 19, 2012

Incline Bench Press 4×6

Flat Dumbbell Bench Press 3×8

Decline Dumbbell Flyes 3×10

Straight Arm Dumbbell Pullover 4×6

Push-ups with Feet on Exercise Ball 4×10 (SS1)

Dips on Bench 4×10 (SS1)

Medicine Ball Push-ups 3×10 (5 on one hand, 5 other hand) (SS2)

Toes to Bar 3×5 (SS2)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

March 16, 2012

Bench Press 5×15, 12, 10, 8, 6

Incline Dumbbell Press 4×12, 10, 8, 8

Dumbbell Flyes 4×10, 10, 8, 8

Tricep Pushdown (Rope) 3×12, 10, 10

Reverse Tricep Pushdown (Bar) 3×12, 10, 10

Single Reverse Tricep Pushdown 3×12, 10, 10

Standing Single Oblique Crunches (Cable Machine) 4×10

March 12, 2012

10 Minute AMRAP (As Many Reps As Possible)

50 Jump Ropes

50 Bodyweight Squats

1/4 Mile Run

March 1, 2012

Triceps:

Close-Grip Barbell Bench 4×8 (SS1)

Cable Rope Overhead Triceps Extension 4×8 (SS1)

Seated Triceps Press 3×8 (SS2)

One-Arm Dumbbell Triceps Extension (SS2)

Reverse Cable Bar Pushdown 3×8

Incline Dumbbell Flyes 3×8

Bent Arm Barbell Pullover 4×6

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

February 29, 2012

Leg Day:

Warm up: 3 minute AMRAP (As Many Reps As Possible)

5 Burpee Box Jumps

20 Calf Hops

Barbell Squat 75 reps (in any way)

Dumbbell Bosu Bulgarian Split Squats 40 total (20 each)

Leg Press 3×15

Seated Calf Raise 3×15

Cable Crunch (on mat, on knees) 2×20

Single-hand Oblique Cable Crunch (Standing)(Cable Machine) 2×20 (20 each side)

February 28, 2012

Partner On/Off 1 Minute AMRAP (As Many Reps As Possible)

50 Burpees Each

One person is ‘On’ doing burpees, while the other person is ‘Off’ resting for a minute.  Great early morning wake up!

Shoulders:

Standing Military Press 4×12, 10, 8, 8

Seated Dumbbell Press 4×10, 10, 8, 8

Barbell Shrug (Behind Body) 4×15, 12, 12, 10

Smith Machine Shrug (Front of Body) 3×12

Dumbbell Side Lateral Raise 3×12, 10, 8

Front Plate Raise 3×12, 10, 8 (25, 35, or 45 lb  plates)

February 27, 2012

5 Minute AMRAP (As Many Reps As Possible)

5 Push Press (65 lbs)

5 Box Jumps (24″)

5 Medicine Ball Burpees (6, 8, or 10 lbs)

Perform 5 push presses (go down in weight if you can, remember, you always want to have good form), then 5 box jumps, then 5 medicine ball burpees.  Just like a regular burpee, but instead, you’ll do the push-up on the ball, and raise it above your head when you do the jump.  Simple, right?  This is a great early morning “wake up warmup!”

Secondary Chest Muscle Groups:

Close Grip Bench Press 3×8

Flat EZ Bar Skull Crushers 4×5

Decline EZ Bar Skull Crushers 4×5

Standing Dumbbell Triceps Extension 3×10 (SS1)

Triceps Pushdowns 3×10 (SS1)

Reverse One Hand Cable Pushdown 3×10 (SS1)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of an exercise, then directly after, do one set of another exercise, a short break, then do again, until you’ve completed all the sets of the exercises.  The numbers after the SS are the matching exercises.

February 23, 2012

Back/Biceps:

Wide-Grip Lat Pull-Downs 4×8 (SS1)

Wide-Grip Pull Ups 4×5 (SS1)

Close Grip Pull Downs 4×8 (SS2)

T-Bar Row 4×8 (SS2)

Seated Close-Grip Row 4×8 (SS3)

Scapula Push-Ups 4×8 (SS3)

SS=SuperSet, which means switching back and forth between two exercises’ sets.  For example, you’ll do one set of the wide-grip lat pull-downs of 8 repetitions, then directly after, do one set of the wide-grip pull ups of 5 repetitions, a short break, then do again, until you’ve completed all the sets of both exercises.  The numbers after the SS are the matching exercises.

——————————————

Close Grip EZ Bar Curl 4×8

Zottman Curls 4×8

Overhead Cable Curls (Cable Machine) 4×8

February 22, 2012

Bike: 10 min

Reverse Triceps Bench Press 3×12

Incline Dumbbell Press 3×8

Decline Dumbbell Flyes 3×8

Fist Push-ups (close together) 3×10

Dips 2×10

Pull-ups 2×10

Chin-ups (Palms facing you) 2×10

Bike: 7 min

February 21, 2012

Leg Circuit-Non Stop 3×10:

Do ten repetitions for one exercise, then move on, do ten, and so on.

Power Cleans

Push Press

Squats

Directly after Leg Circuit:

Bodyweight Squats til Failure

Your legs are going to feel like jello after this workout, but after a while, they feel amazing.  Don’t you love the burning and sore muscles?  It’s a good sign you worked your butt off!

February 20, 2012

5 Minute AMRAP:

12 Kettlebell Full Swings

5 Pull-up/Push-up Combo

A Kettlebell Full Swing is a fantastic full body exercise, but is a little tricky.  Start out with the kettlebell on the ground.  Squat down, pick up the kettlebell with both hands, and swing it all the way above your head.  Then, swing it back down between your legs while squatting at the same time.  The kettlebell should essentially almost hit your butt on the swing through.  Then, swing it back up over your head, never letting it touch the ground.  Arms should straighten out while it’s over your head.  If you have any questions, look it up on Youtube.  The Pull-up/push-up combo begins by doing a pull-up, then quickly going into a push-up on the ground.  Then jumping back up to a pull-up, then back down to a push-up.  When you do one pull-up and one push-up, that’s one repetition.  The total combos is 5.   This may not seem very hard because it’s five minutes, but it’ll definitely test you!

Shoulders:

Seated Dumbbell Press 3×10

Front Raises 2×10

Lateral Raises 2×10

Face Pulls (Cable Machine) 2×12

Single Hand Internal and External Rotation (Cable Machine) 2×10

February 17, 2012

Partner Challenge:

100 Pull-ups/Core Workout

Each person will do 100 pull-ups.  You’ll go til failure, and keep track of your own number on a piece of paper.  While the other person is doing pull-ups, the partner is doing any sort of core work they want, which may include: sit ups, crunches, leg lifts, side crunches, planks, side planks, ball passes, and so on.  Use your imagination (or Youtube) for core ideas.  Then, once the pull-up person finally fails, switch.  So when you aren’t doing pull-ups, you’re doing core exercises and vice versa.  The pull-ups can be modified, either on a machine or using a step.  (Remember, we never want to sacrifice form because we may strain or injure ourselves if we don’t focus on form.)  This workout really tests your upper back and biceps.  You’ll feel very weak, barely being able to finish 3 or 4 pull-ups towards the end, but always stay determined!

February 16, 2012

10 Minute AMRAP (As Many Reps As Possible):

10 Burpee Box Jumps

10 Push Press

1:00 Minute Run

Start out with the burpee box jumps, then 10 push presses, and travel to the nearest treadmill (already set to the speed, so all you have to do is hop on, rather than waiting for it to get up to speed) and run for one minute.  After the minute is up, head back to the burpee box jumps, and so on.  This is a really good cardio workout.  Start at a light weight with the push presses, especially if you are new at them.  You may look weird hoping on and off a treadmill, but who cares!  Good luck and believe in yourself!

February 15, 2012

The following four exercises are to be done in a circuit.  There will be 5 sets and you’ll work down from 15, 12, 10, 8, 4 repetitions.  For example, you go through all four, doing 15 repetitions, then go through the four exercises again, doing 12, and so on.  No rest.  No breaks!

Cable Curls (Bar)

Cable Triceps Pushdown (Rope)

Squat (Smith Machine)

Bench (Light weight)

—————————————-

Incline Flyes 2×10

Alternate Dumbbell Bench 2×10

Seated Calf Raises 2×20

February 14, 2012

Back/Tri’s/Calves

Dumbbell Pullover 2×12

Close Grip EZ Bar Pullover 2×12

One-Arm Dumbbell Row 2×12

Wide Grip Row (Cable Machine) 2×12

Triceps Push Down 2×10

Skull Crushers 2×10

Seated Dumbbell Triceps Press 2×10

Seated Calf Raise 2xFailure

February 13, 2012

Bike: 26 min

Bicep:

Alternate Hammer Curl 2×10

Alternate Incline Dumbbell Curl 2×10

Barbell Curl 2×10

Dumbbell Prone Incline Curl 2×10

Chin-ups 2×10

Forearms:

Palms-down Wrist Curl EZ Bar 2×10

Palms-up Wrist Curl EZ Bar 2×10

Back:

Straight Legged Dead Lift w/ Bench Bar (on box) 2×10

February 10, 2012

5 Min AMRAP

12 KB Full Swings

5 Pull Up/Push Up Combo

KB Kickbacks 3×10

KB Deep Squats w/ Press 3×15

Push ups 4×10

February 7, 2012

10 Min AMRAP

15 Quick Sandbag Squats

5 Deadlifts (155lbs)

10 Box Jumps (24″)

*At 5 min mark, run .5 miles as fast as you can.  10 min clock doesn’t stop, so once your done running, get back into the routine.  Good luck! Embrace the suffering!

February 6, 2012

20 Min AMRAP (As many reps as possible)

5 Power Cleans (145lbs)

5 Toes to Bar

15 Deep Squats w/ Press (20lb kettelbell or dumbbell)

*How many rounds can you go?!

February 4, 2012

Circuit Style (non-stop)

Cable Curls (Bar) 15, 12, 10, 8, 4

Cable Tricep Push Downs (Rope) 15, 12, 10, 8, 4

Squat (Smith Machine) 15, 12, 10, 8, 4

Bench (Light) 15, 12, 10, 8, 4

Incline Flyes 3×10

Dumbbell Bench 3×10

Dumbbell Pullover 3×10

Seated Calf Raise Machine 2×20

February 3, 2012

Crossfit workout:

60 Burpees

30 Overhead Squats (65lbs)

5 Pull-ups (not muscle ups)

*When doing the burpees, put a bench bar with plates on the ground, do one burpee and when you do the jump, jump over the bar and continue; jumping back and forth across the bar.

*It’ll take about 10 min.  Good luck!

February 1, 2012

Cable Pulldown: 3 Angles (Butt on Mat) 2×10 each angle

Rope Face Pulls 2×10

Decline Dumbbell Pullover 3×10

Incline Barbell Pullover 2×10

Bent Over Reverse Flyes 3×10

Bike: 30 min

Speed Ladder 10 min

January 31, 2012

Do as many reps as possible (AMRAP) in 5 min of:

12 Kettlebell (KB) Full Swings

5 Pull-up/Push-up Combo

*KB full swing-all the way above your head, until arms go past your ears.

*Pull-up/push-up combo-jump up to bar, do pull up then land back on the groupnd, quickly do push-up, and repeat.

Monday January 30, 2012

Crossfit Workout Week 2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs)

12 Push-ups

15 Box Jumps (24″)

This workout was by far the toughest I’ve done in a long time!  This is a high level workout, so if your just starting out, take it easy.  Remember, listen to your body!  Don’t over do it because it’s really easy to do with this workout!  Good luck!

Wednesday January 25, 2012

Another similar workout to the Crossfit workout like Monday and Tuesday, very intense.

100 Dumbbell Hang Squat Clean Thrusters

At each minute, do 5 Burpees.

It’s a very intense workout, so do your best, push through, and be confident!  You may be sore the next few days, but it’s a fantastic workout that’ll keep you wanting more!  Embrace the challenge!  Good luck!

Tuesday January 24, 2012

Very similar to the Crossfit workout on Tuesday, but not has intense.

1) Bench Press (Light weight) 1×20

20 Jump Squats

2) Incline Bench Press (Light weight) 1×15

15 Jump Squats

3) Decline Bench Press (Light weight) 1×10

10 Jump Squats

Just go through once, make sure you time it, so you have records on what to improve by the next time we do this workout!  Difficulty level of this is tough, but not as difficult as the Crossfit workout.

Monday January 23, 2012

This workout is from Crossfit Training.

Week 1 Workout

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders (Jump Rope)

15 Power snatches (75lbs.)

Since this is very tough, and it was my first time doing this.  I did 30 regular jump rope hops and did 15 cleans w/ press, instead.  This was a very, very difficult workout.  Had two of my buddies do it with me, all beyond exhaustion towards the end.  Make sure you keep track of how many rounds and reps.  Great workout!  Can’t wait to do it again!

Sunday January 22, 2012

Not only is today the Sabbath, but it’s also rest day.  It’s vital to all of your fitness results that you get rest.  Remember, it’s not at the gym your muscles grow and get stronger, it’s when your sleeping, relaxing, and taking it easy that your muscles grow.  Today is a good day to eat healthy, drink plenty of water, and enjoy the day with loved ones!

Remember, embrace a lifestyle or habit, don’t obsess over it, just as I made the mistake with fitness before.  I’m here to help you with your fitness goals.  I’ll show/explain how to do exercises, give suggestions, offer my own workouts, and anything else that may help.

January 21, 2012 is a great partner workout:

A good 5-10 minute warm-up

The format of the workout consists of two people, A) and B).  A) will do walking lunges while holding dumbbells.  The how far you walk is up to you.  I typically just go the entire length of a certain area.  Person A) is actually determining the exercise time for Person B).  While Person A) is walking to and from where they started, Person B) will be doing an exercise themselves.  Once both people have done the exercise once and walking lunge once, a short water break is taken.  Then, you go through the exercises following the same format:

1) Sandbag Sumo Squats

2) Bosu Jumps

3) Bosu In and Outs

4) Bosu Step Ups with Alternate Knee Drive

5) Burpees

A cool down consisting of walking, elliptical, or riding the bike for about 5 minutes, plus a good stretch of your legs.

This is a high intensity interval workout, with little rest periods.  This is going to increase your cardiovascular strength and overall leg strength.  It’s going to test your cardio/lung capacity and leg strength/endurance.


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