Read This Before You Join A Gym, Buy A Treadmill Or Start A Diet

It’s December 31st.

That means that tomorrow morning, three billion people are going to resolve to:

  • Start exercising
  • Get in shape
  • Lose weight
  • Or some other version of this most popular New Year’s Resolution

And soon after making that resolution, they’re going to spend a bunch of money on a gym membership, weight loss program or a new piece of fitness equipment in the hope that this “thing” will help them to finally transform their body into super-sexy celebrity shape.

ryan-reynolds-jennifer-anis

 

And they couldn’t be more wrong.

The biggest problem facing everyone who wants to transform their body isn’t lack of resources.

It’s lack of consistency.

If you don’t find a way to stick to your plan day in and day out…it ain’t gonna work.

Sorry.

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Best Body Workout – 2011 – Week 49 – Day 3

the tazmanian devil is the world's fittest cartoon character because he loves the HIIT / Tabata workouts from Health Habits

We’re heading back to Tabata-land with this workout.

REMINDER – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.

.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

Exercise #1 – Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

4 minutes done….time to catch your breath

I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.

Exercise #2 – Ab Wheel Roll-Out (or barbell / stability ball roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Keep breathing… you can also stretch out tight muscles during this break if you are an over-achiever.

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set

Breathe

Exercise #4

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

Alright…you’ve just completed 16 minutes of HIIT/HIRT/Tabata work.

This is the minimum amount of work for the day. Depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)

Next week….whole new program

Instant Exercise Motivation #11

Life is all about choices.

It’s as simple as that.

huge strong and ripped healthhabits fitness strength

Best Body Workout – 2011 – Week 49 – Day 2

huge, strong and ripped is what you will be after doing this workout

Today’s workout is going to confuse the heck out of your muscles

We’re going to alternate HIIT sprints with slow-motion resistance exercises

The sprints are designed to target your nervous system and ask your muscles to contract ultra-fast and ultra-powerfully, while the slo-mo weight-lifting exercises dramatically increase muscular time-under-tension and play with your energy systems in a very unique way.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up


THE WORKOUT

Exercise #1 – HIIT sprints

2 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

How you sprint is up to you – bike, rowing machine, versa climber, skipping rope, treadmill…but I suggest you go with a bike.

Exercise #2 – Slo-Mo Push-Ups

5 reps, performed as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up. Embrace the burn

Exercise #3 – HIIT sprints

3 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

Exercise #4 – Slo-Mo Bulgarian Split Squats

5 reps per leg, performed as slowly as possible while still keeping the movement smooth.

Exercise #5 – HIIT sprints

3 x 10 second sprints  with a 40 second rest between sprints

Exercise #6 – Slo-Mo DB Lateral Raises

5 reps, performed as slowly as possible while still keeping the movement smooth. Choose a very light dumbbell

Exercise #7 – HIIT sprints

2 x 10 second sprints  with a 20 second rest between sprints

Exercise #8 – Slo-Mo 1 Leg Deadlifts

5 reps per leg, performed as slowly as possible while still keeping the movement smooth. Bodyweight only.

 

Now for the fun part….I want you to repeat this workout 1-2 more times.

  • Stopping when you reach 60 minutes of total workout time
  • And lowering the reps down to 3 if you can’t keep the reps smooth and slow.

I did this workout yesterday and during my last set of push-ups, my arms & legs were shaking as I tried to keep the reps ultra-slow.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

The Rob Ford Weight Loss Program

Toronto’s Mayor Rob Ford is a big man.

And not just in a political “big man around town” kind of way, but in a 300+ lbs of former football player turned politician kind of way.

And in keeping with his political promise to stop the excessive “gravy train” spending at City Hall, the Mayor may be extending that agenda to include his own personal Gravy Train.

In an interview with Newstalk 1010, the mayor’s big brother (Councillor Doug Ford) said that the mayor is considering making a New Year’s resolution to drop some of his excess girth.

“In the new year, there is a chance, we could be seeing a slimmer, trimmer version of Toronto’s Mayor. Going further, the Councillor suggested that it’d be a good idea, and even suggested that he himself would join in and try and lose a few extra pounds. To add to the challenge, he suggested that they could make it a fundraiser, or a competition with proceeds going to a charity”.

So, as a public service to my home town, I’m gonna help the Mayor out.

I’ve decided that my next series of Best Body Workouts will be designed for trainees who need to make significant transformations to their health & physique.

  • Weight Loss
  • Cardiac Function
  • Pain caused by Muscular Imbalances
  • Metabolic Syndrome
  • and generally feeling tired and crappy all the time

The program will include:

  • Daily Exercise Tips
  • 3 Custom Health Habits Workouts per week
  • Daily Nutrition / Diet Suggestions with links to recipes
  • Additional suggestions regarding motivation, supplements, physical therapies, etc…

And because I love my city so much, I will also have some suggestions of how a program such as this can and should be made available to all Torontonians

For now, I would like to suggest that the Mayor and his brother download my FREE eBook – A Paleo Diet for the 21st Century as well as take  a look at the Best Body workouts that I have been posting throughout 2011.

Best Body Workout – 2011 – Week 49 – Day 1

There’s a good chance that the last few days haven’t been the healthiest…skipped workouts, giant meals loaded with sugar, booze & nog.

As a counterbalance to your Christmas debauchery, I offer you this delightful Tabata workout.

NOTE – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.

..

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Bodyweight Squat

  • Squat for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of squats
  • 4 min total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

Catch your breath

I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.

Exercise #2

See Saw Press

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 10 seconds
  • 8 sets of see saw presses
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath. Note, you can also stretch out tight muscles during this break if you are an over-achiever.

Exercise #3

Standing Cable Row

  • Row for 20 seconds
  • Rest for 10 seconds
  • 8 sets of standing cable rows
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath.

Exercise #4

1 Leg Deadlift

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat on other leg – alternate back and forth
  • 8 sets of 1 Leg DLs
  • 4 min total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

Catch your breath.

 

At this point, you have done 16 minutes of Tabata. You should be tired…and extremely sweaty.

However, for the freaks amongst us, this may not be enough. If that’s you, my suggestion is todo the whole workout again….for a total of 32 min Tabata goodness.

After that, you’re done for the day.

Stretch and go home

Tomorrow, do some cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Best Body Workout – 2011 – Week 48 – Day 3

Week #48 – Day #3

Last lifting workout of the week

Keep moving as quickly as possible between sets, keeping rest periods to a minimum

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Toes to the Sky
  • 10 reps of Overhead Shrugs  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Toes to the Sky  

Exercise #3 – Overhead Shrugs – barbell, dumbbells, kettlebells

 

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Standing Cable Rows – using a resistance that you can perform 20 reps with (20RM)
  • 20 reps per set of Lateral Squats (10 reps per side)
  • 10 Reps per set of Tricep Pushdowns  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 –  – Cable Row – 2 hands – use tricep pushdown rope

Exercise #3 – Lateral Squats

Exercise #4 – Tricep Pushdowns


No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #3

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Rolling Abs
  • 10 reps per set per arm of  Slide / Drag Curls per set – use DBs
  • 20 reps per set of DB Swings  – using 1 of the DBs from the Slide/Drag Curls

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Rolling Abs

Exercise #3 –  Slide / Drag Curl

Exercise #4 – Dumbbell or Kettlebell Swings

 

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Push-Ups – at an intensity that would allow you to perform 20 reps (20RM)
  • 40 reps per set of Body-Weight Hip Thrusts – feet elevated or on floor
  • 30 Seconds Prone Bridge per set

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Push Ups

Exercise #3 – Body-Weight Hip Thrusts – feet elevated or on floor

Exercise #4 – Bridge / Plank

 

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Starting Monday…. it’s back to the weights

Best Body Workout – 2011 – Week 48 – Day 2

Week #48 – Day #2

It’s the last week for this workout – keep reducing the rest periods.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set of Wood Chops – at an intensity that would allow you to perform 20 reps (20RM)
  • 10 reps per leg of 1 Leg Body-Weight Deadlifts

Exercise #1 – Body-Weight (BW) Squats

Exercise #2 – Wood Chops – chest height – facing one direction – 10 reps

Exercise #3 – One Leg (BW) Deadlift

Exercise #4 – WoodChops – chest height – facing opposite direction – 10 reps

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set per arm of Alternating DB Press – using a resistance that you can perform 20 reps with (20RM)
  • 30 Seconds Prone Bridge per set

Exercise #1 – BW Squats

Exercise #2 – Alternating DB Press

Exercise #3 – Prone Bridge

 

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
  • 10 Reps per set of High to Low Standing Cable Rows  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – BW Squats

Exercise #2 – 2 Hand Waiters Walks

Exercise #3 – High to Low Standing Cable Rows


No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 Gironda Laterals (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)
  • 40 reps per set of Body-Weight Hip Thrusts
  • 10 Alternating DB Bicep Curls (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – BW Squats

Exercise #2 – Gironda Laterals

Exercise #3 – Body-Weight Hip Thrusts – feet elevated or on floor

Exercise #4 – Alternating DB Bicep Curls

 

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Friday, it’s back to the weights

Best Body Workout – 2011 – Week 48 – Day 1

Week #48 – Day #1

Last week for this workout – set some new records

Not including warm-up exercises, this workout is made up of 4 HIRT circuits.

I want you to move as quickly as possible between sets, keeping rest periods to a minimum

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 5 reps per set of Ab Wheel Roll-Outs
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)
  • And a 1 Minute Squat Test (video is a 10 min test)

Exercise #1 – Ab Wheel Roll-Outs

Exercise #2 – Push-Ups

Exercise #3 – One Minute Squat Test

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 2 Exercises
  • 5 sets per exercise
  • 5 reps per set of Pulldowns/Chins – using a resistance that you can perform 10 reps with (10RM)
  • 20 reps per set of DB Swings – using a resistance that you can perform 50 reps with (50 RM)

Exercise #1 – Pulldowns or Chins

Exercise #2 – Dumbbell or Kettlebell Swings

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Pallof Presses facing one direction – with a 20 RM weight (20RM)
  • 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
  • 10 Reps per set of Pallof Presses facing opposite direction – same weight
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Pallof Presses

Exercise #2 – 2 Hand Waiters walks

Exercise #3 – Pallof Presses – opposite side

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 40 steps of Cable Sled Drags / Truck Pulls per set (count steps raising & lowering cable stack) – control lowering stack – if you don’t have access to a “dipping” belt, attach a “tricep pushdown” rope and use your hands (good for grip strength)
  • 30 Seconds Prone Bridge per set
  • 10 Cable Rows per set at an intensity that would allow you to perform 20 reps (20RM)
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Cable Sled Drags

Exercise #2 – Prone Bridge

Exercise #3 – Cable Row – 2 hands – use rope or belt from sled drags

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Wednesday, it’s back to the weights

Best Body Workout – 2011 – Week 47 – Day 3

Week #47 – Day #3

Last lifting workout of the week

I want you to move as quickly as possible between sets, keeping rest periods to a minimum

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Toes to the Sky
  • 10 reps of Overhead Shrugs  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Toes to the Sky  

Exercise #3 – Overhead Shrugs – barbell, dumbbells, kettlebells

 

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Standing Cable Rows – using a resistance that you can perform 20 reps with (20RM)
  • 20 reps per set of Lateral Squats (10 reps per side)
  • 10 Reps per set of Tricep Pushdowns  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 –  – Cable Row – 2 hands – use tricep pushdown rope

Exercise #3 – Lateral Squats

Exercise #4 – Tricep Pushdowns


No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #3

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Rolling Abs
  • 10 reps per set per arm of  Slide / Drag Curls per set – use DBs
  • 20 reps per set of DB Swings  – using 1 of the DBs from the Slide/Drag Curls

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Rolling Abs

Exercise #3 –  Slide / Drag Curl

Exercise #4 – Dumbbell or Kettlebell Swings

 

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Push-Ups – at an intensity that would allow you to perform 20 reps (20RM)
  • 40 reps per set of Body-Weight Hip Thrusts – feet elevated or on floor
  • 30 Seconds Prone Bridge per set

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Push Ups

Exercise #3 – Body-Weight Hip Thrusts – feet elevated or on floor

Exercise #4 – Bridge / Plank

 

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Starting Monday…. it’s back to the weights

A Health Habits Plan to Eliminate Obesity – Part 2

A few days ago, I published Part 1 of my Health Habits Plan to Eliminate Obesity

In that post, I identified the two main causes for obesity:

  1. Medical causes which require medical intervention – ie pharmaceuticals or surgery
  2. Lifestyle causes – ie lack of exercise, overeating, junk food, etc

I also highlighted the three main targets for modifying the lifestyle causes of obesity:

  1. Lack of Knowledge
  2. Lack of Resources
  3. Lack of Motivation

And finally, I hypothesized that when it comes to lifestyle modification, there will never be a magic bullet solution for obesity

What’s required is a comprehensive approach that can satisfy the causes I listed above.

  • Lack of Knowledge
  • Lack of Resources
  • Lack of Motivation

Today, I am going to put my ego on the line and start laying out a plan that I think could:

  • Make use of already available expert knowledge
  • Allow small businesses to flourish
  • Improve the image of the corporate business sector
  • Reduce health care costs across the board – gov’t, business, insurance & end user
  • Improve municipal infrastructure
  • Cost the public sector next to nothing
  • Spark our motivation to live a healthy lifestyle
  • Encourage us all to take ownership of our own health
  • Reduce levels of chronic disease,
  • Improve levels of physical fitness, and
  • Drastically reduce levels of obesity

The Plan

As it stands right now, if you want access to the information, resources and motivation required to lose 50 lbs and get into great shape, it helps to have money…lots of money.

For personal trainers, nutritionists, uber-healthy food, supplements, lifestyle coaching, etc…

  • What if we could offer those services in every neighborhood around the country for next to nothing?

Wouldn’t that help with our lack of knowledge and lack of resources?

  • And what if every time you turned on your tv set or surfed the net, you were bombarded with healthy lifestyle advertising created by the world’s best marketing companies featuring the world’s biggest celebrities.

We live in a world where we are convinced to buy stuff that we don’t need but are told that we should want. What would happen if those same companies tried to sell us on a healthy lifestyle?

We’re not talking “say No to Drugs” PSAs…we’re talking big multimedia advertising campaigns boring their message directly into our influential little brains.

Wouldn’t that help with our lack of motivation?

What if I told you that there were already programs like this popping up around the country…but they suffer from a lack of scale, a lack of proper management, a lack of influence, a lack of awareness and a lack of money.

But not for much longer.

Everyday there is a bunch of stories in the news about obesity….from which country is the fattest, to an 8 year old boy being taken from his mother because he’s too fat…obesity has become a major topic of discussion around the world.

Best Body Workout – 2011 – Week 47 – Day 2

Week #47 – Day #2

Same as last week – aim to reduce rest periods.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set of Wood Chops – at an intensity that would allow you to perform 20 reps (20RM)
  • 10 reps per leg of 1 Leg Body-Weight Deadlifts

Exercise #1 – Body-Weight (BW) Squats

Exercise #2 – Wood Chops – chest height – facing one direction – 10 reps

Exercise #3 – One Leg (BW) Deadlift

Exercise #4 – WoodChops – chest height – facing opposite direction – 10 reps

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set per arm of Alternating DB Press – using a resistance that you can perform 20 reps with (20RM)
  • 30 Seconds Prone Bridge per set

Exercise #1 – BW Squats

Exercise #2 – Alternating DB Press

Exercise #3 – Prone Bridge

 

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
  • 10 Reps per set of High to Low Standing Cable Rows  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – BW Squats

Exercise #2 – 2 Hand Waiters Walks

Exercise #3 – High to Low Standing Cable Rows


No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 Gironda Laterals (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)
  • 40 reps per set of Body-Weight Hip Thrusts
  • 10 Alternating DB Bicep Curls (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – BW Squats

Exercise #2 – Gironda Laterals

Exercise #3 – Body-Weight Hip Thrusts – feet elevated or on floor

Exercise #4 – Alternating DB Bicep Curls

 

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Friday, it’s back to the weights

Best Body Workout – 2011 – Week 47 – Day 1

Week #47 – Day #1

Same as last week – aim to reduce rest periods.

Not including warm-up exercises, this workout is made up of 4 HIRT circuits.

I want you to move as quickly as possible between sets, keeping rest periods to a minimum

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 5 reps per set of Ab Wheel Roll-Outs
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)
  • And a 1 Minute Squat Test (video is a 10 min test)

Exercise #1 – Ab Wheel Roll-Outs

Exercise #2 – Push-Ups

Exercise #3 – One Minute Squat Test

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 2 Exercises
  • 5 sets per exercise
  • 5 reps per set of Pulldowns/Chins – using a resistance that you can perform 10 reps with (10RM)
  • 20 reps per set of DB Swings – using a resistance that you can perform 50 reps with (50 RM)

Exercise #1 – Pulldowns or Chins

Exercise #2 – Dumbbell or Kettlebell Swings

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Pallof Presses facing one direction – with a 20 RM weight (20RM)
  • 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
  • 10 Reps per set of Pallof Presses facing opposite direction – same weight
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Pallof Presses

Exercise #2 – 2 Hand Waiters walks

Exercise #3 – Pallof Presses – opposite side

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 40 steps of Cable Sled Drags / Truck Pulls per set (count steps raising & lowering cable stack) – control lowering stack – if you don’t have access to a “dipping” belt, attach a “tricep pushdown” rope and use your hands (good for grip strength)
  • 30 Seconds Prone Bridge per set
  • 10 Cable Rows per set at an intensity that would allow you to perform 20 reps (20RM)
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Cable Sled Drags

Exercise #2 – Prone Bridge

Exercise #3 – Cable Row – 2 hands – use rope or belt from sled drags

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Wednesday, it’s back to the weights

A Health Habits Plan to Eliminate Obesity

When “obesity experts” get together to discuss the skyrocketing rates of obesity, the same topics get raised over and over and over. Regarding the causes of obesity, the experts focus on:

  1. Medical causes which require medical intervention – ie pharmaceuticals or surgery
  2. Lifestyle causes – ie lack of exercise, overeating, junk food, etc
  1. Lack of Knowledge
  2. Lack of Resources
  3. Lack of Motivation

Lack of Knowledge Some anti-obesity experts believe that a general lack of knowledge regarding nutrition and physical activity is the cause of our obesity problem. Personally, I think that’s a load of B.S. I have yet to meet an adult human being who thinks that pizza is healthier than broccoli…or that watching tv for 8 hours a day is better for them than going for a walk around block. But….I am willing to concede that food companies employ deceptive practices when it comes to the relative healthfulness of their products, and that it’s easy to be taken in by their marketing efforts. Lord knows they spend a lot of money trying to get us to buy more and more and more. Lack of Resources Other experts believe that our increase in obesity rates is due to a lack of resources.

  • Urban areas that are devoid of fresh food & vegetables
  • The elimination of phys ed & home ec classes
  • Unsafe or unavailable play/sport fields and playgrounds
  • Neighborhoods designed for vehicular…not pedestrian traffic
  • Cheap processed food
  • Expensive fresh food
  • Etc….

The list could go on and on. Unfortunately, fixing all of these problems will cost a lot of money. And in 2011, governments around the world aren’t exactly flush with cash. Lack of Motivation We all know people who…

  • know that they should be exercising and eating healthy food
  • know how to exercise
  • know which foods are healthy
  • know how to cook healthy meals, and
  • have all the resources necessary to exercise and buy healthy food

…but they still don’t do it. For whatever reason, their motivation to be healthy and lean can’t overcome the thoughts/emotions/cultural programming that keep them obese and un-healthy.

The Trifecta of Obesity

In my humble opinion, our biggest hurdle to solving our obesity epidemic are the obesity experts themselves. Because there is a lot of money to be made trying to help people lose weight, a massive weight loss industry has grown out of our burgeoning waistlines. And if you’re a business trying to make money in the weight-loss industry, one of the first things you must do is create a niche. You can’t peddle the same diet or exercise advice as the other guys in the market. You have to have a unique selling proposition that will set you apart. This means that you have to focus on a single “miracle” cure. And then market the heck out of it. Unfortunately, because people are usually obese for more than one reason, these miracle cures are doomed to failure. What we need is a comprehensive approach that can satisfy all (or at least most) of the causes I have listed above

  • Lack of Knowledge
  • Lack of Resources
  • Lack of Motivation

In Part 2 of this post, I will outline a plan that will:

  • Make use of already available expert knowledge
  • Allow small businesses to flourish
  • Improve the image of the corporate business sector
  • Reduce health care costs across the board – gov’t, business, insurance & end user
  • Improve municipal infrastructure
  • Cost the public sector next to nothing
  • Spark our motivation to live a healthy lifestyle
  • Encourage us all to take ownership of our own health
  • Reduce levels of chronic disease
  • Reduce levels of obesity, and
  • Make us all look damn sexy in a pair of jeans

That’s it for today…stay tuned for Part 2. .

Best Body Workout – 2011 – Week 46 – Day 3

Week #46 – Day #3

Last lifting workout of the week

I want you to move as quickly as possible between sets, keeping rest periods to a minimum

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Toes to the Sky
  • 10 reps of Overhead Shrugs  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Toes to the Sky  

Exercise #3 – Overhead Shrugs – barbell, dumbbells, kettlebells

 

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Standing Cable Rows – using a resistance that you can perform 20 reps with (20RM)
  • 20 reps per set of Lateral Squats (10 reps per side)
  • 10 Reps per set of Tricep Pushdowns  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 –  – Cable Row – 2 hands – use tricep pushdown rope

Exercise #3 – Lateral Squats

Exercise #4 – Tricep Pushdowns


No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #3

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Rolling Abs
  • 10 reps per set per arm of  Slide / Drag Curls per set – use DBs
  • 20 reps per set of DB Swings  – using 1 of the DBs from the Slide/Drag Curls

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Rolling Abs

Exercise #3 –  Slide / Drag Curl

Exercise #4 – Dumbbell or Kettlebell Swings

 

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
  • 10 reps per set of Push-Ups – at an intensity that would allow you to perform 20 reps (20RM)
  • 40 reps per set of Body-Weight Hip Thrusts – feet elevated or on floor
  • 30 Seconds Prone Bridge per set

Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)

Exercise #2 – Push Ups

Exercise #3 – Body-Weight Hip Thrusts – feet elevated or on floor

Exercise #4 – Bridge / Plank

 

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Starting Monday…. it’s back to the weights

Best Body Workout – 2011 – Week 46 – Day 2

Week #46 – Day #2

Same set-up as Monday with different exercises….including WoodChops

I want you to move as quickly as possible between sets, keeping rest periods to a minimum

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set of Wood Chops – at an intensity that would allow you to perform 20 reps (20RM)
  • 10 reps per leg of 1 Leg Body-Weight Deadlifts

Exercise #1 – Body-Weight (BW) Squats

Exercise #2 – Wood Chops – chest height – facing one direction – 10 reps

Exercise #3 – One Leg (BW) Deadlift

Exercise #4 – WoodChops – chest height – facing opposite direction – 10 reps

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set per arm of Alternating DB Press – using a resistance that you can perform 20 reps with (20RM)
  • 30 Seconds Prone Bridge per set

Exercise #1 – BW Squats

Exercise #2 – Alternating DB Press

Exercise #3 – Prone Bridge

 

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
  • 10 Reps per set of High to Low Standing Cable Rows  – using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – BW Squats

Exercise #2 – 2 Hand Waiters Walks

Exercise #3 – High to Low Standing Cable Rows


No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 Gironda Laterals (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)
  • 40 reps per set of Body-Weight Hip Thrusts
  • 10 Alternating DB Bicep Curls (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – BW Squats

Exercise #2 – Gironda Laterals

Exercise #3 – Body-Weight Hip Thrusts – feet elevated or on floor

Exercise #4 – Alternating DB Bicep Curls

 

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Friday, it’s back to the weights

How To Make Your Own Indian Clubs

Today’s article is for everyone who is curious about Indian Club training, but doesn’t want to spend $200 bucks….only to find out that they hate Indian Club training.

The solution?

Do It Yourself Indian Clubs

DIY #1

DIY #2

DIY #3

 

Best Body Workout – 2011 – Week 46 – Day 1

Week #46 – Day #1

Not including warm-up exercises, this workout is made up of 4 HIRT circuits.

I want you to move as quickly as possible between sets, keeping rest periods to a minimum

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

HIRT Superset #1

  • 3 Exercises
  • 5 sets per exercise
  • 5 reps per set of Ab Wheel Roll-Outs
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)
  • And a 1 Minute Squat Test (video is a 10 min test)

Exercise #1 – Ab Wheel Roll-Outs

Exercise #2 – Push-Ups

Exercise #3 – One Minute Squat Test

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 2 Exercises
  • 5 sets per exercise
  • 5 reps per set of Pulldowns/Chins – using a resistance that you can perform 10 reps with (10RM)
  • 20 reps per set of DB Swings – using a resistance that you can perform 50 reps with (50 RM)

Exercise #1 – Pulldowns or Chins

Exercise #2 – Dumbbell or Kettlebell Swings

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Pallof Presses facing one direction – with a 20 RM weight (20RM)
  • 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
  • 10 Reps per set of Pallof Presses facing opposite direction – same weight
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Pallof Presses

Exercise #2 – 2 Hand Waiters walks

Exercise #3 – Pallof Presses – opposite side

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 40 steps of Cable Sled Drags / Truck Pulls per set (count steps raising & lowering cable stack) – control lowering stack – if you don’t have access to a “dipping” belt, attach a “tricep pushdown” rope and use your hands (good for grip strength)
  • 30 Seconds Prone Bridge per set
  • 10 Cable Rows per set at an intensity that would allow you to perform 20 reps (20RM)
  • 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Cable Sled Drags

Exercise #2 – Prone Bridge

Exercise #3 – Cable Row – 2 hands – use rope or belt from sled drags

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Wednesday, it’s back to the weights

Best Body Workout – 2011 – Week 45 – Day 3

Week #45 – Day #3 – Next week is all new stuff

We’re hitting the same bodyparts as Day #1, but I have changed up the order of the supersets and I want you to choose different exercises from Day #1

Other than that, the goals are the same…

  • anaerobic endurance
  • burning fat
  • weight lifting supersets
  • HIIT sprints
  • balancing muscle groups & movements
  • lifting for time instead of reps
  • laying waste to an invading Persian horde

… the rep & set schemes are the same…

OVERVIEW

  • 4 x 5 Min HIIT sprint superset
  • 3 x 5 Min HIRT supersets

…and I expect the same 100% effort from y’all.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIIT Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

FYI – 4 Steps to a Great HIIT Workout

HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Leg Squats

  • Bodyweight, Zercher, Front, Goblet, Koji

 

Exercise #2 – Biceps

  • Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls




HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #2

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 1 Leg Deadlift

  • Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

  • Skullcrushers – Bodyweight, Barbell, Dumbbell


HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Arm Chest Press

  • Bodyweight, Barbell, Dumbell, Incline, Decline, Koji



Exercise #2 – 2 Arm Lat Row

  • Seated, Standing, Barbell, Dumbbell, Bodyweight



 

HIIT Superset #4

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio & stretching (lots of stretching)

Sunday, go do something fun

Monday, get ready to sweat.

The Economics of Obesity

Billions of dollars are spent every year on treating obesity and it’s related health conditions. Unfortunately, only a teeny tiny fraction of that money is spent on OBESITY PREVENTION.

Which is weird considering that obesity is largely a result of poor lifestyle choices.

For example….

  • In Canada, it’s estimated that the cost of obesity (2008 numbers) rose to a staggering $7.1 billion.
  • Based on population data, the province of Ontario’s share of that cost is approximately $2.75 billion
  • And yet, it’s department of Health Promotion & Sport has a total annual budget of $470 million
  • Of which, only $4.3 million is spent on nutrition & healthy eating.

Hmmmmm

  • Obesity cost to Ontario:  $2, 754,8000,000
  • Amount spent by Ontario gov’t to encourage healthy eating:  $4,324,400

Does this make sense to you?

Back in the olden days, my Grandma used to tell me that an ounce of prevention is worth a pound of cure. As a six year old, I had no idea what the heck she was talking about.

My guess is that whoever’s paying for these obesity costs still hasn’t figured it out.

.

BTW, it’s us paying the cost

.

Reference

Best Body Workout – 2011 – Week 45 – Day – 2

Week #45 – Day #2

Second week for this workout…do better than last time

OVERVIEW

  • 3 x 5 Min HIIT sprint superset
  • 4 x 5 Min HIRT supersets
  • New movements

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – Overhead Press

  • Push Press, Standing Press, Seated, Alternating DB – 1 Arm or 2, Barbell, Dumbbell, Band, Cable

 

Exercise #2 – Chin-Ups, Pull-Ups or Pulldowns

  • Chin-Ups (palms towards you), Pull-Ups (palms away), Band-assisted Chin or Pull-Ups, Pulldowns – wide grip, narrow grip, neutral grip


 

HIIT Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

FYI – 4 Steps to a Great HIIT Workout

 

HIRT Superset #2

Because of the static core work, we are extending this superset to 10 minutes

  • 10 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set for the woodchops – your call
  • 30-60 seconds per set for the bridge/plank

Exercise #1 – WoodChops

  • Hi to Low, Low to High, Static Chest Height, Tornado Ball, Band

NoteMake your hips the prime mover on this exercise, not your upper body. Focus on shifting your bodyweight from one leg to the other

 

Exercise #2 – Static Core

  • Bridge / Plank – face down, face up, side, standing with cable
  • 30-60 second holds
  • Keep your core tight – we DON’T want to feel any pain in the lower back



 

HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.


HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 10-50 reps per set – your call

Exercise #1 – Front Ab Wall Flexion

  • Ball Crunch, Hanging Leg Raise, Toes to the Sky, Standing Cable Crunch

Exercise #2 – Lower Back Extensions

  • Floor Hyperextension, Reverse Hyper on Ball, Lower Back Machine (can also use pulldown machine for this), Hyper Bench, Good Mornings



HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.


HIRT Superset #4

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set on the shoulders- your call
  • 10-50 reps on the lateral squat

Exercise #1 – Side & Rear Shoulder Raises

  • Alternate sets – side & rear delts
  • Gironda Laterals, Standing, Seated, Bent-Over Laterals for rear delts



Exercise #2 – Lateral Bodyweight Squat

  • Lateral Bodyweight Squat
  • 10-50 reps

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

Is Obesity Child Abuse?

An eight year old Cleveland boy was recently taken from his family and placed in foster care after case workers said that his mother wasn’t doing enough to control his weight.

The child in question is over 200 lbs – the average 8 yr old boy is 56 lbs.

Lawyers for the mother argue that the county “overreached” in taking her son, saying the kid’s health is not in imminent danger.

“They are trying to make it seem like I am unfit, like I don’t love my child,” the boy’s mother. “Of course I love him. Of course I want him to lose weight. It’s a lifestyle change, and they are trying to make it seem like I am not embracing that. It is very hard, but I am trying.”

What do you think?

And if you do agree that childhood obesity is child abuse, what do you think that “society” should do about it?

The Ohio state health department estimates more than 12 percent of third-graders statewide are severely obese.

  • Do we take all those severely obese children away from their parents?

What about your neighborhood?

  • Would you be okay with your local children’s aid society taking away 12% of the kids in your neighborhood?
  • And why stop at obesity?

Without crappy parents, we wouldn’t have so many junkies, murderers, rapists, perverts, etc…

Even the best parents screw up their kids in some way.

And as much as it pisses me off to see parents enabling their kid’s obesity, I just don’t see how putting all our severely obese kids into foster homes makes any sense on a large scale.

But that’s just my opinion.

Reference

Best Body Workout – 2011 – Week 45 – Day 1

Week #45 is a repeat of last week. These workouts are designed to maximize your:

  • anaerobic endurance
  • burning fat
  • weight lifting supersets
  • HIIT sprints
  • balancing muscle groups & movements
  • lifting for time instead of reps
  • laying waste to an invading Persian horde

OVERVIEW

  • 4 x 5 Min HIIT sprint superset
  • 3 x 5 Min HIRT supersets

WORKOUT WARM-UP Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP 1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up THE WORKOUT HIIT Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. FYI – 4 Steps to a Great HIIT Workout HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Leg Squats

  • Bodyweight, Zercher, Front, Goblet, Koji

  Exercise #2 – Biceps

  • Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls

HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. HIRT Superset #2

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Arm Chest Press

  • Bodyweight, Barbell, Dumbell, Incline, Decline, Koji

Exercise #2 – 2 Arm Lat Row

  • Seated, Standing, Barbell, Dumbbell, Bodyweight

HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 1 Leg Deadlift

  • Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

  • Skullcrushers – Bodyweight, Barbell, Dumbbell

HIIT Superset #4

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. . That’s it, you’re done for today. Stretch and Go home Tomorrow, do some easy cardio & stretching (lots of stretching) Wednesday, it’s back to the weights

Your Best Body Workout – 2011 – Week 44 – Day 3

Week #44 – Day #3

We’re hitting the same bodyparts as Day #1, but I have changed up the order of the supersets and I want you to choose different exercises from Day #1

Other than that, the goals are the same…

  • anaerobic endurance
  • burning fat
  • weight lifting supersets
  • HIIT sprints
  • balancing muscle groups & movements
  • lifting for time instead of reps
  • laying waste to an invading Persian horde

… the rep & set schemes are the same…

OVERVIEW

  • 4 x 5 Min HIIT sprint superset
  • 3 x 5 Min HIRT supersets

…and I expect the same 100% effort from y’all.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIIT Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

FYI – 4 Steps to a Great HIIT Workout

HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Leg Squats

  • Bodyweight, Zercher, Front, Goblet, Koji

 

Exercise #2 – Biceps

  • Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls




HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #2

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 1 Leg Deadlift

  • Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

  • Skullcrushers – Bodyweight, Barbell, Dumbbell


HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Arm Chest Press

  • Bodyweight, Barbell, Dumbell, Incline, Decline, Koji



Exercise #2 – 2 Arm Lat Row

  • Seated, Standing, Barbell, Dumbbell, Bodyweight



 

HIIT Superset #4

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio & stretching (lots of stretching)

Sunday, go do something fun

Monday, get ready to sweat.

Best Body Workout – 2011 – Week 44 – Day – 2

Week #44 – Day #2

Time to sweat

OVERVIEW

  • 3 x 5 Min HIIT sprint superset
  • 4 x 5 Min HIRT supersets
  • New movements

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – Overhead Press

  • Push Press, Standing Press, Seated, Alternating DB – 1 Arm or 2, Barbell, Dumbbell, Band, Cable

 

Exercise #2 – Chin-Ups, Pull-Ups or Pulldowns

  • Chin-Ups (palms towards you), Pull-Ups (palms away), Band-assisted Chin or Pull-Ups, Pulldowns – wide grip, narrow grip, neutral grip




 

HIIT Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

FYI – 4 Steps to a Great HIIT Workout

 

HIRT Superset #2

Because of the static core work, we are extending this superset to 10 minutes

  • 10 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set for the woodchops – your call
  • 30-60 seconds per set for the bridge/plank

Exercise #1 – WoodChops

  • Hi to Low, Low to High, Static Chest Height, Tornado Ball, Band

NoteMake your hips the prime mover on this exercise, not your upper body. Focus on shifting your bodyweight from one leg to the other

 

Exercise #2 – Static Core

  • Bridge / Plank – face down, face up, side, standing with cable
  • 30-60 second holds
  • Keep your core tight – we DON’T want to feel any pain in the lower back



 

HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.


HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 10-50 reps per set – your call

Exercise #1 – Front Ab Wall Flexion

  • Ball Crunch, Hanging Leg Raise, Toes to the Sky, Standing Cable Crunch

Exercise #2 – Lower Back Extensions

  • Floor Hyperextension, Reverse Hyper on Ball, Lower Back Machine (can also use pulldown machine for this), Hyper Bench, Good Mornings





HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.


HIRT Superset #4

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set on the shoulders- your call
  • 10-50 reps on the lateral squat

Exercise #1 – Side & Rear Shoulder Raises

  • Alternate sets – side & rear delts
  • Gironda Laterals, Standing, Seated, Bent-Over Laterals for rear delts





Exercise #2 – Lateral Bodyweight Squat

  • Lateral Bodyweight Squat
  • 10-50 reps

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

Processed Food – Now With 10% More Wood

Earlier this year, Taco Bell faced a class-action lawsuit which alleged that the they don’t put enough real beef in their tacos to accurately call the filling beef.

Two months after the lawsuit went public, the lawfirm which filed the suit dropped it and said that Taco Bell made “changes in marketing and product disclosures.”

Case closed – Taco Bell’s reputation saved.

Until I read that the following Taco Bell menu items…

  • Seasoned Beef Seasoning
  • Southwest Chicken
  • Caramel Apple Empanada
  • Corn Tortilla
  • Enchilada Rice
  • Nacho Chips
  • Red Strips
  • Strawberry Topping
  • Zesty Dressing

…contained wood.

That’s right – WOOD.

As in trees.

You can find it in the list of ingredients under the following names – cellulose gum, powdered cellulose, microcrystalline cellulose, etc.

And it’s not just Taco Bell.

Lots of processed food manufacturers use “cellulose in food as an extender, providing structure and reducing breakage”.

  • It allows manufacturers to claim high fibre content
  • It extends shelf life
  • And it’s water absorbing properties can mimic fat – great for fat-free products

And it’s also cheap.

And as they say – a penny saved is a penny earned.

 

Referencce

Lose Weight with Bubble Gum

In previous studies, the hormone PYY has been shown to:

  • Reduce appetite
  • Increase efficiency of digestion
  • Increase nutrient absorption
  • Increase fluid absorption
  • Reduce caloric intake by 30%

Sounds great….right?

Until you learn that….

  1. All of this amazing research has been conducted with injectible PYY.
  2. When PYY is taken orally (as in a weight loss pill), the “hormone is destroyed in the stomach and that which isn’t destroyed has difficulty crossing into the bloodstream through the intestines”.

And no one wants to take multiple injections of PYY every day in order to lose a few pounds.

No one.

And that’s precisely why Dr. Robert Doyle of Syracuse University is hard at work developing  a way of disguising the PYY so it can travel through the digestive system relatively unharmed.

Several years ago, Doyle developed a way to use vitamin B12 as a vehicle for the oral delivery of the hormone insulin.

The reason he uses B12 is because it is able to pass through the digestive system with relative ease and carry with it insulin, or other substances, into the bloodstream.

In his latest research, his team attached the PYY hormone to his patent-pending vitamin B12 system.

“Phase one of this study was to show that we could deliver a clinically relevant amount of PYY into the bloodstream,” Doyle says. “We did that, and we are very excited by the results.”

Now, they just have to find a way of inserting the B12-PYY system into such things as a lozenge or a chewing gum product like the nicotine-laced gums smokers use to curb their cravings.

How cool is that?

Reference

Best Body Workout – 2011 – Week 44 – Day 1

For Week #44, we’re going to revisit the workouts from Week #22.

These workouts are designed to maximize your:

  • anaerobic endurance
  • burning fat
  • weight lifting supersets
  • HIIT sprints
  • balancing muscle groups & movements
  • lifting for time instead of reps
  • laying waste to an invading Persian horde

OVERVIEW

  • 4 x 5 Min HIIT sprint superset
  • 3 x 5 Min HIRT supersets

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIIT Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

FYI – 4 Steps to a Great HIIT Workout

HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Leg Squats

  • Bodyweight, Zercher, Front, Goblet, Koji

 

Exercise #2 – Biceps

  • Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls




HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #2

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Arm Chest Press

  • Bodyweight, Barbell, Dumbell, Incline, Decline, Koji






Exercise #2 – 2 Arm Lat Row

  • Seated, Standing, Barbell, Dumbbell, Bodyweight





HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 1 Leg Deadlift

  • Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell




Exercise #2 – Triceps

  • Skullcrushers – Bodyweight, Barbell, Dumbbell



HIIT Superset #4

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Your Best Body Workout – 2011 – Week 43 – Day 3

Last HIRT workout of the week. Have fun.

.

WORKOUT WARM-UP

.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

.

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set (unless stated otherwise)
  • Perform the “work” part of each exercise as quickly and powerfully as possible

.

Hip Thrust

  • 10 reps per set @ 20RM weight
  • Barbell, Smith Machine, Bands or Cable (standing version)

Toes to the Sky

  • 10 reps per set
  • BW
  • do these flat on the floor/bench wherever you are doing the hip thrusts

.

HIRT Superset #2

BW Chins/Pullups

  • 5 reps per set @ 10RM weight
  • if you can’t do 10 BW Chins, use an exercise band to help reduce your weight
  • Alternate grips between sets – palms in / palms out / Neutral

Alternating DB Press

  • 5 reps per arm per set @ 10RM weight
  • Standing or Seated – your choice – I prefer standing

.

HIRT Superset #3

Lunge – BW, DBs or if available…attach yourself to a cable stack via a dipping belt worn on the hips

  • 5 reps per leg per set @ 10RM weight
  • If your knees hate the front lunge, step backwards into a reverse lunge
  • Alternating step length will shift focus from quads (short step) to glutes/hams (long step)

Standing Bridge

  • 30 seconds per leg per set

..

HIRT Superset #4

2 Arm Chest Press

  • 5 reps per set @ 10RM weight
  • Incline/Flat/Decline – your choice
  • DBs, BB, Bands or even machine if necessary

Bodyweight Row

  • 10 reps per set
  • BW or BW + weighted vest

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

.

And that’s it for today

But before you leave, go spend 10-15 minutes stretching out your tired muscles

Over the weekend, do some easy cardio & stretching (lots of stretching)

Monday, it’s a brand spanking new workout

A Freaking Awesome Paleo Dessert Recipe

One of the major benefits of eating Paleo is that I almost never have cravings for super-sweet desserts anymore.

Almost never.

Last night…..my sweet tooth came back with a vengeance.

But, instead of giving into my sugar demons and running out and grabbing a tub of Candy Cane Chocolate Fudge Crackle Ice Cream, I clung to my last vestige of self-control…dashed into the kitchen…and whipped up my favorite paleo dessert

image credit: my crappy blackberry camera

Sauteed Apples & Friends

The beauty of this recipe is that you don’t even need apples.

It works equally well with pears, pineapple, peaches, nectarines, cherries, strawberries, mango, papaya, guava, etc…

Personally, I like a mixture of hard & soft fruits.

In this case, I had apples, raisins and bananas in the kitchen….and they all went into the pan.

Ingredients

  • 2 apples – chopped into bite sized pieces (I used Honey Crisp)
  • 1 heaping tablespoon of raisins
  • 1/2 a banana – chopped into bite sized pieces
  • 1/4 tsp ground cinnamon (I love cinnamon – you may want a little less)
  • 2 tbsp butter (you can substitute coconut oil)
  • Honey to taste (the banana & raisins provide a lot of natural sweetness)
  • a splash of spiced rum (feel free to omit, but it tastes great – I used Sailor Jerry brand)

This served two people.

Give it a try and let me know what you think.

Truly Terrifying Obesity Statistics

Bad news everyone.

By the year 2020, America is going to be really, really fat and really, really sick.

  • 83% of American men will be overweight or obese
  • 72% of American women will be overweight or obese
  • 77 % of men will have dysglycemia (either diabetes or pre-diabetes)
  • 53 % of women will have dysglycemia (either diabetes or pre-diabetes).
If you don’t want to be part of the majority, click, read and take charge of your health.

Reference

 

Your Best Body Workout – 2011 – Week 43 – Day 2

image credit: http://cinar.deviantart.com/

Week 2 –  Day 2 of your HIRT training.

.

WORKOUT WARM-UP

.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

.

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set
  • Perform the “work” part of each exercise as quickly and powerfully as possible

.

Bench Step Ups

  • 5 reps per set @ 10RM weight
  • Hold dumbbell in outside arm – ie left leg on bench, right arm holds DB

Lateral Bench Hops

  • 20 reps per set
  • BW

.

HIRT Superset #2

DB Push Press

  • 5 reps per set @ 10RM weight

Narrow Grip Pulldowns

  • 5 reps per set @ 10RM weight
  • Alternate grips between sets – palms in / palms out

.

HIRT Superset #3

Deadlift – Full or Partial DL/Rack Pull (knee height)

  • 5 reps per set @ 10RM weight

BW Jump Squat

  • 5 -10 reps per set @ bodyweight only

..

HIRT Superset #4

Cable/Band Woodchop – horizontal

  • 5 reps per side per set @ 10RM weight
  • Remember that this exercise is all about the HIP PIVOT – not twisting your lower back
  • Rope Handle

Face Pull

  • 10 reps per set @ 20RM weight

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

.

Alright…that’s it for today

But before you leave, go spend 10-15 minutes stretching out your tired muscles

Tomorrow, do some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

Your Best Body Workout – 2011 – Week 43 – Day 1

Same workout as last week.

Try to squeeze a few more reps into each 5 minute superset.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set
  • Perform the “work” part of each exercise as quickly and powerfully as possible

Zercher or Front Squat

  • 5 reps per set @ 10RM weight
  • Goblet squats and band front squats are acceptable substitutes

1 Leg Deadlift

  • 5 reps per leg per set

.

HIRT Superset #2

Hi-Lo Vertical Cable/Band Slam

  • 5 reps per set @ 10RM weight

Imagine a medicine ball slam….

But, instead of using a medicine ball, we used a cable stack (rope handle) or a strength band

The guy in this video is way too spastic for my liking. What I want is a very distinct up and down movement. Nice and powerful like the med ball slam but with the added resistance of the cable stack or the strength bands.

1 Arm DB Press

  • 5 reps per set @ 10RM weight

.

HIRT Superset #3

Swing Snatch

  • 5 reps per set @ 10RM weight

Bulgarian Split Squat

  • 5 reps per leg per set @ 10RM weight

..

HIRT Superset #4

Standing Cable/Band Row

  • 5 reps per set @ 10RM weight

Push-Ups

  • 5-10 reps per set

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

.

Alright…that’s enough for today

But before you leave, go spend 10-15 minutes stretching out your tired muscles

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights


Your Best Body Workout – 2011 – Week 42 – Day 3

Last HIRT workout of the week. Have fun.

.

WORKOUT WARM-UP

.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

.

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set (unless stated otherwise)
  • Perform the “work” part of each exercise as quickly and powerfully as possible

.

Hip Thrust

  • 10 reps per set @ 20RM weight
  • Barbell, Smith Machine, Bands or Cable (standing version)

Toes to the Sky

  • 10 reps per set
  • BW
  • do these flat on the floor/bench wherever you are doing the hip thrusts

.

HIRT Superset #2

BW Chins/Pullups

  • 5 reps per set @ 10RM weight
  • if you can’t do 10 BW Chins, use an exercise band to help reduce your weight
  • Alternate grips between sets – palms in / palms out / Neutral

Alternating DB Press

  • 5 reps per arm per set @ 10RM weight
  • Standing or Seated – your choice – I prefer standing

.

HIRT Superset #3

Lunge – BW, DBs or if available…attach yourself to a cable stack via a dipping belt worn on the hips

  • 5 reps per leg per set @ 10RM weight
  • If your knees hate the front lunge, step backwards into a reverse lunge
  • Alternating step length will shift focus from quads (short step) to glutes/hams (long step)

Standing Bridge

  • 30 seconds per leg per set

..

HIRT Superset #4

2 Arm Chest Press

  • 5 reps per set @ 10RM weight
  • Incline/Flat/Decline – your choice
  • DBs, BB, Bands or even machine if necessary

Bodyweight Row

  • 10 reps per set
  • BW or BW + weighted vest

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

.

And that’s it for today

But before you leave, go spend 10-15 minutes stretching out your tired muscles

Over the weekend, do some easy cardio & stretching (lots of stretching)

Monday, it’s back to the weights

ADIPOTIDE : Snake Oil or Miracle Weight Loss Pill?

The anti-obesity industry is all abuzz about a bright & shiny new weight loss drug called Adipotide.

In a recent study, obese rhesus monkeys….

  • lost 11% of their total body weight, and
  • 27% of their belly fat mass

….in just four weeks of Adipotide treatment.

And while that’s pretty impressive, what really gets me excited about Adipotide  is how it works.

Where other miracle “fat pills” have tried to reduce obesity by:

  1. controlling appetite
  2. increasing metabolism
  3. or preventing absorption of dietary fat

Adipotide works by:

  1. cutting off the blood supply to fat cells by means of a “homing agent that binds to a protein on the surface of fat-supporting blood vessels
  2. and a synthetic peptide that triggers cell death

The result of this is that when the supporting blood vessels have died and withered away, the offending fat cells are starved, reabsorbed and metabolized.

And the fat monkeys become fit monkeys

And it’s not just fat loss.

In this latest study, the obese monkeys saw a drastic improvement in insulin sensitivity and metabolic syndrome symptoms.

What about side effects?

Monkeys in the studies remained bright and alert throughout, interacting with caretakers and demonstrating no signs of nausea or food avoidance. This is potentially an important finding since unpleasant side-effects have limited the use of approved drugs that reduce fat absorption in the intestines.

The principal side effects were noted in the kidneys. “The renal effect was dose-dependent, predictable and reversible,” Barnhart noted.

What about human studies?

It turns out that Adipotide is not the first drug developed using this research.

The researcher’s original work focused on cutting off the blood supply of prostate cancer cells. During this cancer research they found that “blood vessels are more than a uniform and ubiquitous “pipeline” that serves the circulatory system, but differ depending on the organ or tissue that they support” .

This allowed them to design a method of screening peptides – small bits of proteins – and to identify those that bind to specific vascular cells among the many possible “ZIP codes” present in a human vascular map.

For blood vessels that support fat cells, the target protein is prohibitin, which they found in unusual abundance on the blood vessel cell surface.

Based on this discovery, the researchers are preparing for a clinical trial in which obese prostate cancer patients would receive daily injections of Adipotide for 28 consecutive days.

The goal of the study is to see if their prostate cancer becomes better as their body weight and associated health risks are improved.

Future studies focused solely on weight loss are in the planning stage.

So what does this mean to you?

For now…not a whole heck of a lot.

If Adipotide does turn out to be a miracle weight loss pill, it’s going to be a long time before you’ll be able to get a prescription.

But….it is the first sign of ingenuity I have seen coming from weight loss researchers in a long time.

Kinda funny that they’re actually cancer researchers.

Reference

Your Best Body Workout – 2011 – Week 42 – Day 2

image credit: http://cinar.deviantart.com/

It’s Day 2 of your HIRT training. .

WORKOUT WARM-UP

. Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP 1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up .

THE WORKOUT

.

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set
  • Perform the “work” part of each exercise as quickly and powerfully as possible

. Bench Step Ups

  • 5 reps per set @ 10RM weight
  • Hold dumbbell in outside arm – ie left leg on bench, right arm holds DB

Lateral Bench Hops

  • 20 reps per set
  • BW

.

HIRT Superset #2

DB Push Press

  • 5 reps per set @ 10RM weight

Narrow Grip Pulldowns

  • 5 reps per set @ 10RM weight
  • Alternate grips between sets – palms in / palms out

.

HIRT Superset #3

Deadlift– Full or Partial DL/Rack Pull (knee height)

  • 5 reps per set @ 10RM weight

BW Jump Squat

  • 5 -10 reps per set @ bodyweight only

..

HIRT Superset #4

Cable/Band Woodchop– horizontal

  • 5 reps per side per set @ 10RM weight
  • Remember that this exercise is all about the HIP PIVOT – not twisting your lower back
  • Rope Handle

Face Pull

  • 10 reps per set @ 20RM weight

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

.

Alright…that’s it for today But before you leave, go spend 10-15 minutes stretching out your tired muscles Tomorrow, do some easy cardio & stretching (lots of stretching) Friday, it’s back to the weights

Quick & Easy Paleo Recipe #1 – Beef Stir-Fry

One of the biggest drawbacks to eating a Paleo Diet in the 21st Century is….TIME.

Cooking Paleo meals takes time.

  • Time to buy fresh Paleo ingredients,
  • Time to prepare those Paleo ingredients, and
  • Time to cook those Paleo ingredients

It’s not like you can call up your local pizza joint and order some sauteed chicken & vegetables.

So… to all of those people who either hate cooking or don’t know how to cook Paleo, I dedicate today’s Quick & Easy Paleo Recipe

.

Beef Stir-Fry

.

Take one wok or large frying pan

+

Heat up the frying pan and add some coconut oil or leftover animal fat (beef, pork,etc)

+

PROTEIN – beef, pork, chicken, seafood, fowl, etc….

+

Cut the protein into stir-fry strips

+

When the protein is almost done (1-2 minutes away), toss in the vegetables

+

Add some seasonings – Umami paste (yum), soy sauce, herbs, garlic, etc…

+

Stir it so it doesn’t burn and everything gets cooked

=

Your Best Body Workout – 2011 – Week 42 – Day 1


We’re doing some HIRT training this week

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set
  • Perform the “work” part of each exercise as quickly and powerfully as possible

Zercher or Front Squat

  • 5 reps per set @ 10RM weight
  • Goblet squats and band front squats are acceptable substitutes

1 Leg Deadlift

  • 5 reps per leg per set

.

HIRT Superset #2

Hi-Lo Vertical Cable/Band Slam

  • 5 reps per set @ 10RM weight

Imagine a medicine ball slam….

But, instead of using a medicine ball, we used a cable stack (rope handle) or a strength band

The guy in this video is way too spastic for my liking. What I want is a very distinct up and down movement. Nice and powerful like the med ball slam but with the added resistance of the cable stack or the strength bands.

1 Arm DB Press

  • 5 reps per set @ 10RM weight

.

HIRT Superset #3

Swing Snatch

  • 5 reps per set @ 10RM weight

Bulgarian Split Squat

  • 5 reps per leg per set @ 10RM weight

..

HIRT Superset #4

Standing Cable/Band Row

  • 5 reps per set @ 10RM weight

Push-Ups

  • 5-10 reps per set

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

.

Alright…that’s enough for today

But before you leave, go spend 10-15 minutes stretching out your tired muscles

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights


The Top 13 NON-DAIRY Calcium Rich Foods

For decades, the milk industry has been telling us that we need to drink our milk lest our bones become osteoporotic and shatter like fine crystal.

  • Luckily for them, the advertising campaigns have been wildly successful.
  • Unfortunately for us, the ads may be a slight exaggeration of the truth.

According to the Harvard School of Public Health, preventing osteoporosis depends on two things:

  1. Making the strongest, densest bones possible during the first 30 years of life and
  2. Limiting the amount of bone loss in adulthood.

There are a number of lifestyle factors that can help with the latter:

  • Getting regular exercise, especially weight-bearing and muscle strengthening exercise.
  • Getting adequate vitamin D, whether through diet, exposure to sunshine, or supplements.
  • Consuming enough calcium to reduce the amount the body has to borrow from bone.
  • Consuming adequate vitamin K, found in green, leafy vegetables.
  • Not getting too much preformed vitamin A.

And even if we ignore all of these other bone-building factors in our search for strong, healthy bones, should we believe the milk industry that their products are the best way to get our calcium?

Because for a lot of us, milk is not our best dietary friend.

Did you know that….

  • 90 percent of Asians,
  • 70 percent of blacks and Native Americans,
  • 50 percent of Hispanics,
  • 15 percent of people of Northern European descent

…are lactose intolerant.

Which means that 30 to 120 minutes after consuming milk and milk products, they can expect to experience one or more of the following symptoms:

  • abdominal pain
  • abdominal bloating
  • gas
  • diarrhea
  • nausea
  • clogged sinuses
  • headache
  • joint ache
  • brain fog
  • itchiness

Doesn’t sound like much fun, does it?

So how do our lactose intolerant friends get their calcium?

Glad you asked

Introducing The Top 13 NON-DAIRY Calcium Rich Foods

  1. Collards– 1 cup boiled and drained – 357 mg calcium
  2. Rhubarb – 1 cup cooked with sugar – 348 mg calcium
  3. Sardines – 3 oz / 85 grams – 325 mg calcium
  4. Spinach – 1 cup boiled and drained – 291 mg calcium
  5. Turnip Greens – 1 cup boiled and drained – 249 mg calcium
  6. Blackeye peas – 1 cup cooked – 211 mg calcium
  7. Kale – 1 cup boiled and drained – 179 mg calcium
  8. Soybeans, 1 cup boiled – 175 mg calcium
  9. Cabbage, chinese (pak-choi) – 1 cup boiled and drained – 158 mg calcium
  10. Beans, baked, canned, with pork and tomato sauce – 1 cup – 142 mg calcium
  11. Okra – 1 cup boiled and drained – 136 mg calcium
  12. Shrimp – 3 oz / 85 grams canned – 123 mg calcium
  13. Crab – 1 cup canned – 123 mg calcium

.

To look at a complete listing of the top calcium rich foods, click on the link below.

Reference

  • USDA – Top Calcium Foods

Best Body Workout – 2011 – Week 41 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #41…Day #3….and it’s the last Tabata of the week.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Tabata #1

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set


When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

Tomorrow, do some easy cardio & stretching (lots of stretching)

Energy System Training Makes Your Heart Healthier and Stronger

Here's Why You Don't Get A Health Insurance Discount For Your Healthy Lifestyle

In 2009, Former Democratic Congresswoman Kathleen Dahlkemper sponsored Bill H.R.3472.

The bill was designed to provide for health insurance coverage premium discounts for healthy behavior and improvements toward healthy behavior.

In essence, people who exercise, eat healthy and don’t smoke would have been rewarded with lower health insurance premiums.

  • Democrats liked it because of it’s focus on preventative care
  • Republicans like it’s low cost

Too bad the bill was killed by political lobby groups.

Lobby groups for the…

  • American Heart Association
  • American Cancer Society
  • American Diabetes Association

WTF!!!

The tobacco industry I could understand. Or the fast food industry. Or the soda manufacturers.

But…the American Cancer Society?… the American Heart Association?

Why would they oppose a bill that promotes healthy living?

The Daily Show With Jon Stewart Mon – Thurs 11p / 10c
How a Bill Doesn’t Become a Law
www.thedailyshow.com
http://media.mtvnservices.com/mgid:cms:item:comedycentral.com:401077
Daily Show Full Episodes Political Humor & Satire Blog The Daily Show on Facebook

Video Link for Canadians

It all comes down to money.

And because they made it all about money, I am following their lead and no longer donating any of my money to charities that act like this.

Instead, I am going to help out the local community groups that are trying to build fitness parks or new playgrounds for our kids or bring healthy food trucks into food deserts.

.

If anyone knows of any charities or “health promoting” community groups looking for financial assistance, please leave their info with your comment

.

Your Best Body Workout – 2011 – Week 41 – Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

 

Week #41…Day #2

Another super-fun Tabata workout

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer. Staring at a clock while doing Tabatas is a real pain.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Tabata #1

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set


That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

..

Your Best Body Workout – 2011 – Week 41 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

After last week’s workouts, I think you’re ready for a week of Tabata training.

Have fun.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is an interval timer.

I recommend, use and have an affiliate agreement with the Gymboss Interval Timer people. They have recently introduced a new model – the Gymboss Max – that allows you to do more complicated intervals as well as keep your favorite intervals in memory.

 

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Tabata #1

Bodyweight Squat

  • Squat for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of squats
  • 4 min total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

See Saw Press

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 10 seconds
  • 8 sets of see saw presses
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Standing Cable Row

  • Row for 20 seconds
  • Rest for 10 seconds
  • 8 sets of standing cable rows
  • 4 min total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

1 Leg Deadlift

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat on other leg – alternate back and forth
  • 8 sets of 1 Leg DLs
  • 4 min total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

..

 

Intestinal Stem Cells Respond to Food by Shrinking or Supersizing Your Gut

Working with fruit flies, researchers have found that adult intestinal stem cells “respond to increased food intake by producing more intestinal cells, expanding the size of the intestines as long as the food keeps flowing”.

This situation is reversed upon withdrawal of food.

Prior to this research, it was believed that once embryonic stem cells mature into adult stem cells, they sit quietly in our tissues, replacing cells that die or are injured but doing little else.

“When flies start to eat, the intestinal stem cells go into overdrive, and the gut expands,” said UC Berkeley post-doctoral fellow Lucy O’Brien. “Four days later, the gut is four times bigger than before, but when food is taken away, the gut slims down.”

Just as in humans and other mammals, O’Brien added, the fly intestine secretes its own insulin. In flies, intestinal insulin seems to be the signal that makes stem cells “supersize the gut.”

“Because of the many similarities between the fruit fly and the human, the discovery may hold a key to understanding how human organs adapt to environmental change,” said David Bilder, UC-Berkeley associate professor of molecular and cell biology.

 

Details of the Study

O’Brien, Bilder and their colleagues discovered that when fruit flies feed, their intestines secrete insulin locally, which stimulates intestinal stem cells to divide and produce more intestinal cells.

“The real surprise was that the fruit fly intestine is capable of secreting its own insulin,” BIlder said. “This intestinal insulin spikes immediately after feeding and talks directly to stem cells, so the intestine controls its own adaptation.”

Stem cells can divide either asymmetrically, producing one stem cell and one intestinal cell, or symmetrically, producing two stem cells. The team found that, in response to food, intestinal stem cells underwent symmetric division more frequently than asymmetric division, which had the effect of maintaining the proportion of stem cells to intestinal cells, and is a more efficient way of ramping up the total number of cells, O’Brien said.

“Adaptive resizing of the intestine makes sense from the standpoint of physiological fitness,” she said. “Upkeep of the intestinal lining is metabolically expensive, consuming up to 30 percent of the body’s energy resources. By minimizing intestinal size when food is scarce, and maximizing digestive capacity when food is abundant, adaptive intestinal resizing by stem cells helps animals survive in constantly changing environments.”

Conclusion

I have no idea where researchers are actually going to go with this research, but I bet there is a lab geek out there right now dreaming of making a bazillion dollars by designing a stem cell therapy to control this effect.

Because if they can reduce the size of your intestines, they also reduce the travel time of food from ingestion to elimination and reduce the amount of calories absorbed and potentially stored as body-fat.

And considering the drastic increase in obesity worldwide, there is definitely a market for a solution such as this.

 

Reference

Your Best Body Workout – 2011 – Week 40 – Day 3

Same general workout as Day 1 & Day 2

Pick 5 new groups and pick all new exercises.

Overview

These workouts are based on a model I often use for clients who are going on holiday.

It’s simple, can be printed on one page and yet it forces them to make some decisions for themselves.

This last point is pretty important to me as a big part of my “real world” training is education. While I love all my clients, I don’t want to keep training them year after year. Kind of like a mama bird, I teach them what they need to learn and when they’re ready…I shove ’em outta the nest.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Lose Weight with PGX

A new study, published in the British Journal of Nutrition, says that if you consume 5 grams of PGX fibre at the start of a meal, you will lower the Glycemic Index of that meal by 30%.

And that’s good news, because if you lower the Glycemic Index of that meal by 30%, you’re also lowering the resultant insulin production.

And if you believe that fat storage is driven by insulin, that 30% reduction in GI score has also lowered your chances of becoming obese.

What Does This Mean To You?

It means that if you’re going to eat a meal loaded with high glycemic carbs (sugar, starch, etc), you can minimize fat storage by supplementing with some PGX  (or some other viscous polysaccharide) prior to chowing down.

Or you can skip the high glycemic meal altogether and embrace your paleo roots and grill a steak and some veggies on the bbq.

Reference

Your Best Body Workout – 2011 – Week 40 – Day 2

Second time thru this workout – do better than last time.

Same general workout as Day 1

Pick 5 new groups and pick all new exercises.

Overview

These workouts are based on a model I often use for clients who are going on holiday.

It’s simple, can be printed on one page and yet it forces them to make some decisions for themselves.

This last point is pretty important to me as a big part of my “real world” training is education. While I love all my clients, I don’t want to keep training them year after year. Kind of like a mama bird, I teach them what they need to learn and when they’re ready…I shove ’em outta the nest.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Is Obesity Caused By A Lack Of Protein?

The protein leverage hypothesis proposes that a genetic appetite for protein combined with a widespread decline in the ratio of protein to fat and carbohydrate in our diet is responsible for:

  1. Increased caloric intake and
  2. The resultant explosion in worldwide obesity.

In this study, researchers tested the protein leverage hypothesis in lean humans by disguising the macronutrient composition of foods offered to subjects under ad libitum feeding conditions. Energy intakes and hunger ratings were measured for 22 lean subjects studied over three 4-day periods of in-house dietary manipulation.

Subjects were restricted to fixed menus in random order comprising 28 foods designed to be similar in palatability, availability, variety and sensory quality and providing 10%, 15% or 25% energy as protein.  Nutrient and energy intake was calculated as the product of the amount of each food eaten and its composition.

Results

Lowering the percent protein of the diet from 15% to 10% resulted in higher total energy intake, predominantly from savoury-flavoured foods available between meals.

In contrast, increasing protein from 15% to 25% did not alter energy intake.

On the fourth day of the trial, however, there was a greater increase in the hunger score between 1–2 h after the 10% protein breakfast versus the 25% protein breakfast.

Conclusion

Lowering the protein content of your diet  promotes hunger and over-consumption of calories….enhancing the risk of obesity.

.

Remember this the next time you have cereal for breakfast instead of scrambled eggs.

the american heart association loves red meat

Reference

 

Your Best Body Workout – 2011 – Week 40 – Day 1

Same workout as last week…… based on a model I often use for clients who are going on holiday.

It’s simple, can be printed on one page and yet it forces them to make some decisions for themselves.

This last point is pretty important to me as a big part of my “real world” training is education. While I love all my clients, I don’t want to keep training them year after year. Kind of like a mama bird, I teach them what they need to learn and when they’re ready…I shove ’em outta the nest.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get in and out of the gym tout de suite

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

 

In between work sets, use Standing Band Bridges to catch your breath

Best Body Workout – 2011 – Week 39 – Day 3

Same general workout as Day 1 & Day 2

Pick 5 new groups and pick all new exercises.

Overview

These workouts are based on a model I often use for clients who are going on holiday.

It’s simple, can be printed on one page and yet it forces them to make some decisions for themselves.

This last point is pretty important to me as a big part of my “real world” training is education. While I love all my clients, I don’t want to keep training them year after year. Kind of like a mama bird, I teach them what they need to learn and when they’re ready…I shove ’em outta the nest.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath