Max Benefit – Min Time Workout #2

Question #1 : Do you want to be healthier, fitter, leaner, sexier, etc?

Question #2 : Are you insanely busy?

If you answered yes to both questions, have I got good news for you.

Today’s post is the second in a series of mini-workouts designed to:

  • improve fitness,
  • improve health,
  • burn fat,
  • build functional strength,
  • improve energy system function,
  • improve muscular endurance,
  • improve speed endurance
  • AND save you time.

Each post in the series will consist of a single mini-workout.

All of these mini-workout posts will be catalogued together to allow you to mix & match to create your own custom plan. Here’s the first workout if you missed it.

Without any further ado, here is….

Max Benefit – Min Time Workout #2

Exercises

  • Bulgarian Split Squats – modifying the weight (bodyweight, vest, dumbbells, barbell, kettlebells, resistance bands) as your strength & endurance allows.

tumblr_mxbdh76yAZ1qdjo2ho1_400

In the latter part of the workout, after you have ditched all of the external weight (barbell etc), you may find that you are unable to complete full range of motion lifts. If that is the case, you have a few options

  1. Shift your weight backwards onto your heels. This will spare your quads & load up your hips…which are more endurance friendly
  2. Shorten your range of motion. This will reduce your workload while still frying your quads

Bulgarian_Squat

  • Alternating Shoulder Presses – modify weight used to suit your strength/fitness level
  • Band Overhead Pull Aparts – modify resistance band used to suit your strength/fitness level

Set/Rep Scheme

  • Alternate exercises (Bulgarian Left Leg/Shoulder Press/Bulgarian Right Leg/Band Pull-Aparts/etc…)
  • 1st Set – 20 reps, 2nd Set – 19 reps, 3rd Set – 18 reps….all the way down to 10 reps (Total of 11 sets)

Speed of Execution

Perform reps as fast as possible…with good form

Rest

Minimize reps between exercises – zero rest between sets is the goal

How to keep improving with this workout

The design of this mini-workout allows you to keep improving as you choose harder versions of the exercises and/or perform them faster and/or reduce the amount of rest between exercises

The Workout

  • Bulgarians – Left Leg – 20 reps
  • Alternating Shoulder Pressess – 20 reps
  • Bulgarians – Right Leg – 20 reps
  • Overhead Pull-Aparts – 20 reps
  • Bulgarians – Left Leg – 19 reps
  • Alternating Shoulder Pressess – 19 reps
  • Bulgarians – Right Leg – 19 reps
  • Overhead Pull-Aparts – 19 reps
  • Bulgarians – Left Leg – 18 reps
  • Alternating Shoulder Pressess – 18 reps
  • Bulgarians – Right Leg – 18 reps
  • Overhead Pull-Aparts – 18 reps
  • Bulgarians – Left Leg – 17 reps
  • Alternating Shoulder Pressess – 17 reps
  • Bulgarians – Right Leg – 17 reps
  • Overhead Pull-Aparts – 17 reps
  • Bulgarians – Left Leg – 16 reps
  • Alternating Shoulder Pressess – 16 reps
  • Bulgarians – Right Leg – 16 reps
  • Overhead Pull-Aparts – 16 reps
  • Bulgarians – Left Leg – 15 reps
  • Alternating Shoulder Pressess – 15 reps
  • Bulgarians – Right Leg – 15 reps
  • Overhead Pull-Aparts – 15 reps
  • Bulgarians – Left Leg – 14 reps
  • Alternating Shoulder Pressess – 14 reps
  • Bulgarians – Right Leg – 14 reps
  • Overhead Pull-Aparts – 14 reps
  • Bulgarians – Left Leg – 13 reps
  • Alternating Shoulder Pressess – 13 reps
  • Bulgarians – Right Leg – 13 reps
  • Overhead Pull-Aparts – 13 reps
  • Bulgarians – Left Leg – 12 reps
  • Alternating Shoulder Pressess – 12 reps
  • Bulgarians – Right Leg – 12 reps
  • Overhead Pull-Aparts – 12 reps
  • Bulgarians – Left Leg – 11 reps
  • Alternating Shoulder Pressess – 11 reps
  • Bulgarians – Right Leg – 11 reps
  • Overhead Pull-Aparts – 11 reps
  • Bulgarians – Left Leg – 10 reps
  • Alternating Shoulder Pressess – 10 reps
  • Bulgarians – Right Leg – 10 reps
  • Overhead Pull-Aparts – 10 reps

That’s it for today. As I add new Max Benefit – Min Time workouts, I will include a link to a index page which will list all of workouts in one place.

Like this article???

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Max Benefit – Min Time Workout #1

Question #1 : Want to be healthier, fitter, leaner, sexier, etc?

Question #2 : Are you insanely busy?

If you answered yes to both questions, have I got good news for you.

Starting today, I am going to start posting a series of mini-workouts designed to:

  • improve fitness,
  • improve health,
  • burn fat,
  • build functional strength,
  • improve energy system function,
  • improve muscular endurance,
  • improve speed endurance
  • AND save you time.

Each post will consist of a single mini-workout. All of these mini-workout posts will be catalogued together to allow you to mix & match to create your own custom plan.

Here we go with…

Max Benefit – Min Time Workout #1

Exercises

  • Push-ups – modifying the angle of your body to suit your strength/fitness level (feet elevated, flat on floor, hands on bench, hands on counter, leaning against wall, etc)
  • Bodyweight Squats – modifying depth of squat to suit your strength/fitness level (ass to the grass, parallel to floor, 1/2 squat, 1/4 squat, etc)

Set/Rep Scheme

  • Alternate exercises (push-ups/squats/push-ups/etc…)
  • 1st Set – 20 reps, 2nd Set – 19 reps, 3rd Set – 18 reps….all the way down to 10 reps (Total of 11 sets)

Speed of Execution

Perform reps as fast as possible…with good form

Rest

Minimize reps between exercises – zero rest between sets is the goal

How to keep improving with this workout

The design of this mini-workout allows you to keep improving as you choose harder versions of the exercises and/or perform them faster and/or reduce the amount of rest between exercises

The Workout

  • Push-ups – 20 reps
  • Bodyweight Squats – 20 reps
  • Push-ups – 19 reps
  • Bodyweight Squats – 19 reps
  • Push-ups – 18 reps
  • Bodyweight Squats – 18 reps
  • Push-ups – 17 reps
  • Bodyweight Squats – 17 reps
  • Push-ups – 16 reps
  • Bodyweight Squats – 16 reps
  • Push-ups – 15 reps
  • Bodyweight Squats – 15 reps
  • Push-ups – 14 reps
  • Bodyweight Squats – 14 reps
  • Push-ups – 13 reps
  • Bodyweight Squats – 13 reps
  • Push-ups – 12 reps
  • Bodyweight Squats – 12 reps
  • Push-ups – 11 reps
  • Bodyweight Squats – 11 reps
  • Push-ups – 10 reps
  • Bodyweight Squats – 10 reps

 

That’s it for today. As I add new Max Benefit – Min Time workouts, I will include a link to a index page which will list all of workouts in one place.

 

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

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Introducing the 20:20 Workout…The Simplest Get Fit, Get Lean, Get Healthy, Get Strong, Get Awesome Workout of All Time

Introducing the 20:20 Workout…The Simplest Get Fit, Get Lean, Get Healthy, Get Strong, Get Awesome Workout of All Time.

Here’s the general theory:

  • 20 seconds of high intensity exercise
  • 20 seconds of rest
  • Repeat as many times as possible…while maintaining great form & high intensity.

Here’s why this workout is awesome:

  • It’s dead simple. Even the newest of workout newbies can understand “work really hard for 20 seconds, then rest for 20 seconds”.
  • It improves your energy system fitness…which improves your endurance, strength, power, etc.
  • It makes most trainees stronger very quickly -(experienced trainees who already lift primarily for serious strength won’t see much in the way of strength improvement)
  • It improves the muscular endurance of those people who already lift for serious strength…which will improve their strength training programs
  • It’s great for weight loss
  • It saves time. Most trainees will be gassed after 20 minutes…and it takes a real freak to keep the intensity up over 40 min.
  • As you become more efficient at this program, your power & speed-endurance will improve significantly
  • It can be performed at home, indoors, outdoors, on the playing field & in the gym.
  • It’s fully expandable….from very simple beginner workouts to more complex workouts for advanced trainees or people with physical restrictions
  • It’s 100% free

Workout Examples

Legs + Horizontal Push + Horizontal Pull

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Horizontal Push + Horizontal Pull + Core

  • Stair Step Ups or Box Jumps or Burpees for 20 seconds
  • Rest for 20 seconds
  • Chest Press or Push-Ups for 20 seconds
  • Rest for 20 seconds
  • Single Leg Stiff Leg Deadlifts
  • Rest for 20 seconds
  • Standing Rows or Bodyweight Rows for 20 seconds
  • Rest for 20 seconds
  • Ab Roll-Outs, Front Plank or Dead Bugs for 20 seconds
  • Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull + Rotation

  • Bodyweight Squats or Bulgairan Squats for 20 seconds
  • Rest for 20 seconds
  • Pulldowns, Band Overhead Pull-Aparts or Chin-ups for 20 seconds
  • Rest for 20 seconds
  • Standing Single Leg Straight Leg Flexions – Front, Side & Rear
  • Rest for 20 seconds
  • Overhead Press – Band, Bodyweight, DB, BB
  • Rest for 20 seconds
  • Woodchops, Stir the Pots or Palloff Press for 20 seconds
  • Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Horizontal Push + Horizontal Pull + Core + Carry

  • Waiter Walk or some other “Carry” variation for 20 seconds
  • Rest for 20 seconds
  • Stair Step Ups or Box Jumps or Burpees for 20 seconds
  • Rest for 20 seconds
  • Chest Press or Push-Ups for 20 seconds
  • Rest for 20 seconds
  • Single Leg Stiff Leg Deadlifts
  • Rest for 20 seconds
  • Standing Rows or Bodyweight Rows for 20 seconds
  • Rest for 20 seconds
  • Ab Roll-Outs, Front Plank or Dead Bugs for 20 seconds
  • Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull + Rotation + Sprint

  • Bodyweight Squats or Bulgairan Squats for 20 seconds
  • Rest for 20 seconds
  • Pulldowns, Band Overhead Pull-Aparts or Chin-ups for 20 seconds
  • Rest for 20 seconds
  • Standing Single Leg Straight Leg Flexions – Front, Side & Rear
  • Rest for 20 seconds
  • Overhead Press – Band, Bodyweight, DB, BB
  • Rest for 20 seconds
  • Woodchops or Palloff Press for 20 seconds
  • Rest for 20 seconds
  • Sprint for 20 seconds
  • Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Design Your Own 20:20 Workout

As I said above, the 20:20 Workout is fully expandable and is easily modified to fit your specific needs.

Step #1 : Choose the body movements that you want to work on

  • Push Vertical
  • Push Horizontal
  • Pull Vertical
  • Pull Horizontal
  • Squat
  • Hip Hinge
  • Walk
  • Run
  • Sprint

Step #2 : Choose an exercise or exercises for each of the body movements you have selected

Step #3 : Organize the exercises so that you maximize your rest periods. Instead of putting 2 leg exercises back to back, stick an upper body exercise in betweenex. Squat – Horizontal Push – Hip Hinge – Horizontal Pull

Step #4 : Set a timer for a 20 sec work : 20 sec rest interval program. If you don’t have a timer, check out Gymboss. They’re easy to use, inexpensive and will prevent you dropping & cracking your smartphone screen

Step #5 : Fill a bottle of water & get ready to sweat

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Questions? Hit me up on social media – Twitter, Facebook.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

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Coming Soon : HIIT for Health

healthhabits woman.png

Early in the new year, I will be publishing an ebook on HIIT and why it is  such an amazing tool for improving your health.

I have been providing some version of this report to those of my personal training clients with significant health issues over the years. Since then, their doctors have slowly begun to see the benefits of HIIT as a tool to prevent & recover from serious health conditions.

In addition to to the scientific arguments for HIIT, the book will include a LOT of printable HIIT workouts and instructions on how to easily craft your own personal HIIT workout program.

This publication will be available 100% FREE for @healthhabits subscribers.

 

If you already subscribe to @healthhabits, keep an eye on your inbox in the first week of January

If you don’t subscribe to @healthhabits, what are you waiting for?

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10 Ways to Workout Smarter….not Harder

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints
Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

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More proof that you should Just Say No to Cardio

  • You want to be healthy
  • You want to be fit
  • You want to be strong
  • You want to be fast
  • You want to be powerful
  • You want to look great naked

If this sounds like you, you need to stop doing boring old cardio workouts…

human hamster wheel

…and start combining strength training workouts with high intensity interval training (HIIT) workouts.

Here’s why…

In a study published in the European Journal of Applied Physiology, researchers examined whether a combination of sprint interval workouts and strength training workouts would result in compromised strength development when compared to strength training alone.

During this study, they also monitored maximal oxygen consumption (VO2max) and time to exhaustion (TTE) to determine if the HIIT workouts would improve aerobic performance.

The Results

After 12 weeks of 4x per week workouts, they researchers found that:

  • Upper & lower body strength improved in both groups with no difference between the strength training (ST) group and the combination HIIT-ST group.
  • VO2max improved in the HIIT-ST group but not in the ST group. Previous studies have shown that HIIT is equal or superior to traditional cardio in improving VO2max

Conclusions

  • Strength training without HIIT will make you stronger
  • Strength training + HIIT will make you equally as strong
  • HIIT improves VO2max as well or better than traditional cardio training

When you combine this new data with all of the previous studies + years of real-world experience that has shown that traditional cardio training reduces strength, power & muscle mass in favour of aerobic performance (VO2max et al), it all starts to become very clear.

It means that if…

  • You want to be healthy
  • You want to be fit
  • You want to be strong
  • You want to be fast
  • You want to be powerful
  • You want to look great naked

…you need to just say no to cardio and just start saying yes to HIIT + strength training.

Reference

Health Habits Exercise Videos – Fat Burning HIRT Circuit #1

Here is the 4 minute “kick yo’ ass”, super fat-burning workout exercise video I promised you on Tuesday.

Note: I almost didn’t post it today as it is not 100% finished. The workout is good to go, but I need a bit more time for my video guru Lauren to input all of the instructional text.

So, what I am going to do is get this sucker online right now, and when we have added all the text, come back and replace all this text so future viewers never know that I put a beta version online.

About the Workout:

This is a High Intensity Resistance Training Circuit consisting of…

  • 4 Minutes total work
  • 8 x 30 second sets
  • 3 exercises

The 3 Workout Exercises are…

  1. Squats
  2. Push Ups 
  3. Jumping Jacks

Note – Choose the version of Squats or Push Ups equal to your fitness level. You want to push yourself as hard as possible, while being realistic about your current fitness level

Exercise Options

SQUATS

PUSH UPS

Exercise Tips

  • Push yourself as hard as your fitness level will allow
  • Keep rest to a minimum
  • Maintain correct form – see “how-to” videos
  • Work hard, fast & safe

This is a great fat-burning, fitness boosting workout. However, since I can’t watch over you like one of my “real-life” personal training clients, I need to drop a little common sense…

Please note that this video is designed for educational purposes only. Not all exercises and/or training programs are appropriate for everyone. Before starting any new workout routine, please take into account your personal health & fitness condition. Injuries can happen. Please consult your trainer or healthcare professional before jumping into this or any other exercise program.

Now that that’s over, it’s time to get sweaty….

THE WORKOUT

 As this is the first workout / exercise video I have put online, I would really appreciate your feedback. Be merciless….I want these exercise videos to be as good as they possibly can…without spending a ton of money of course 🙂

Planned Changes/Upgrades

  • We are going to change the timer/buzzer. What I want is a 30 second timer for each set & either a 4 minute timer or progress bar so that people know how much time is left in the workout.
  • Text warning 5 sec before the next exercise starts – “Push Ups are next” – or something like that
  • A longer chunk of text at the end of the workout with more details about the circuit
  • Text before the workout starts with some of the info I posted above

About my experience with these first few exercise videos

It has been incredibly cool. I have been lucky enough to find an amazing partner in my videographer Lauren Webb…(her Vimeo page – her Tumblr). She took my rambling descriptions of what I wanted to do with these videos and is making them look even better than I had hoped they could be.

And we are just getting warmed up. Lauren’s background is actual film making…not exercise videos. As such, this first round of videos has involved a LOT of getting to know each other, our goals for the project, our expectations and what can actually be done on a shoestring budget.

Not only will we be faster with the next round of videos, they will look better and will have more features. Stay tuned.

I would also like to thank our fantastic fitness model Nicole for her patience and positive attitude…as well as her ability to bang out push up after push up after push up.

Finally, I would like to thank the Miles Nadal JCC in Toronto for providing the location for the video shoot. With that said, if you’re looking for a new gym in Toronto, I can highly recommend the JCC and suggest that you call and ask for my buddy Manny at the JCC –Call and ask for him at (416) 924-6211 x 500  or  shoot him a direct email .

Health Habits “How-To” Exercise Videos – Squats

As I promised yesterday, today’s post is the second installment of “how-to” exercise videos. Yesterday’s push-ups and today’s squats are going to be combined with a third “mystery” exercise to create a thoroughly unpleasant (and very, very effective) High Intensity Resistance Training circuit workout video that I will post on Wednesday. bodyweight squat And as the exercise video library grows, I will create full-length (20 minute) High Intensity Resistance Training exercise videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs. Alright, enough yakity yak…let’s get to the exercise videos

HealthHabits “How-To” Exercise Videos #2 – Squats

Bodyweight Squats

Goblet Squats

Overhead Squats

Tomorrow, I combine these exercises + one more “mystery” exercise into an awesome High Intensity Resistance Training circuit workout. Get ready to sweat.

suck it up buttercup

NOTE – As this is my first attempt at doing workout – exercise videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet). 

Health Habits “How-To” Exercise Videos – Push Ups

I am launching a new project here at Health Habits.

Starting this week, I will be posting…

  • a group of “how-to” exercise videos on Mondays,
  • another group of “how-to” exercise videos on Tuesdays, and
  • a short (4 min) High Intensity Resistance Training circuit workout video on Wednesdays

Wednesday’s 4-min circuit workout video will be made up of the exercises posted on Monday & Tuesday.

woman-push-up

As the video library grows, I will create full-length (20 minute) High Intensity Resistance Training workout videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs.

So…here we go….

HealthHabits “How-To” Exercise Videos #1 – Push Ups

Push Ups from your Knees

Push Ups – Standard

Push Ups – Single leg version

Push Ups – Feet on stability ball

NOTE – As this is my first attempt at doing exercise – workout videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet).

grover sesame street exercise

And before anyone compliments me on my awesome videographer skills with multiple camera angles and video editing and original music and all the other stuff that makes these videos look waaaaayyyy better than all the other exercise – workout videos on Youtube…..it wasn’t me. I managed to convince an amazing young videographer – Lauren Webb…(her Vimeo page – her Tumblr)  – to do all the hard work for me.

I would also like to thank our fantastic fitness model Nicole for her endurance. Even though Nicole is a super-fit personal trainer at the JCC, you wouldn’t believe how many reps she had to perform as we changed angles and played with lighting, etc. Two hours of push-ups, squats and jumping jacks…without getting sweaty and un-model-ly.

Finally, I would like to thank Manny Amaral from the Miles Nadal JCC in Toronto for providing the location for the video shoot. Everyone at the JCC is great and Manny is no exception. With that said, if you’re looking for a new gym in Toronto, I can highly recommend that you ask for my buddy Manny at the JCC – Call and ask for him at (416) 924-6211 x 500  or  shoot him a direct email .

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Why Can’t I Lose Weight?

Why Can’t I Lose Weight?

It seems like I hear some version of this question each and every day. Just this past weekend, it was posed to me by Angela.

  • Angela is a forty-something year old woman, with two kids and an executive position at an insurance company.
  • Angela is 5’6″ and weighs approximately 170 lbs.
  • Angela doesn’t want to weigh approximately 170 lbs.

Maybe, some of you can sympathize with her story.

Why Can't I Lose Weight?

Angela’s Story

All the way through high school, Angela was an average, healthy weight. Not thin; healthy. She participated in gym class and enjoyed playing tennis. In university, she fell victim to the dreaded “freshman fifteen”. By the time she graduated, it was more like 20 lbs.

After graduation, she lost most of that weight by exercising at a health club and watching what she ate.

Why Can't I Lose Weight?

Next came the babies…

After the birth of her two children, Angela found herself reunited with that extra 20 lbs. Throwing herself back into that same exercise and nutrition program, Angela managed to lose most of that 20 lbs….And then gain it all back….and then lose most of it again…..and then gain it all back plus a little bit extra.

This takes us back to the present day.

  • Angela has 35 lbs. of excess fat that she wants to be rid of.
  • And she feels completely lost.
  • She has read every diet book.
  • She has exercised like an Olympic athlete.
  • She has cleansed.
  • She has popped dietary supplements.
  • She has joined and quit three different diet programs.

Nothing works anymore. So she asks me, “Why can’t I lose weight”?

So Why Can’t She Lose Weight?

The truth is; when it comes to burning off excess body-fat, Angela has no idea what she is doing. But it’s not her fault.

  • The multi-billion dollar diet industry sets people up for failure. If every dieter was successful, who would buy the next best selling diet book? Who would buy the pills or the bars or the shakes or the… Well, you get the point.
  • The diet industry promises you easy weight loss. But when you fail, it is always due to your lack of will-power. So why don’t the diet gurus help you generate that will power?

Why don’t they give you a complete weight loss program involving:

  • Nutrition
  • Exercise, and
  • Mental / Emotional / Spiritual Strategies

Starting on the next page, I will attempt to do that

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

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More Proof – HIIT Better than Cardio

I-LOVE-HIITAs a personal trainer with 25 yrs of experience AND as a certified fitness junkie, I love HIIT because…

  1. it works really, really well to help my clients get fit really, really fast,
  2. it helps my clients drop excess body-fat really, really fast
  3. and because it is really simple to program HIIT workouts and it fits into the busiest of schedules really, really well.

Unfortunately, not everyone sees HIIT like I do. 

There is a large group of trainers and fitness “experts” who…

  • think that low intensity cardio is superior to HIIT for developing aerobic fitness, and
  • fear that the High Intensity aspect of HIIT is dangerous to the health of their clients.

Their concern is that people with less than perfect cardiac function are at imminent risk of suffering a heart attack if their trainer puts them on a HIIT protocol. Which makes sense….if you haven’t read a medical journal in the past few years and still believe that low intensity cardio is the only safe way to improve cardiac function..

However, if you’re like me and don’t want to wait for our mainstream health & fitness to catch up with modern science, I invite you to…

1. Take a look at some of my articles about HIIT and Cardiac Function

2.  Take a look at the latest research investigating HIIT and building a healthy heart

In a study just published in the Journal of Science and Medicine in Sport, researchers tested the effectiveness of HIIT workouts to improve the VO2max/VO2peak of 112 patients with coronary heart disease.

NoteVO2max/VO2peak is considered to be the gold standard for aerobic fitness, and aerobic fitness is believed to be the best indicator of cardiovascular health and a well-established predictor of total and cardiovascular mortality in subjects with and without coronary heart disease.

This means that exercise protocols which drastically improve VO2max/VO2peak are to be seen as powerful tools to help the medical (and fitness) communities prevent coronary heart disease and extend life.

In this study, the participants were divided into three groups based upon exercise intensity – as determined by percentage of HRmax.

  • <88%,
  • 88–92%, and
  • >92% of HRmax

The goal of the study was to determine if higher relative intensity during exercise intervals would elicit a greater
increase in VO2peak…leading to greater & faster improvements in aerobic fitness and in theory improve cardiac related mortality rates.

Here’s what happened

  • No adverse effects occurred during training
  • Overall, VO2peak increased by 11.9 % after 23.4 exercise sessions
  • Higher intensity exercise groups showed the greatest increase in VO2peak
  • 3.1 mL for the <88% group
  • 3.6 mL for the 88–92% group, and
  • 5.2 mL,for the >92% of HRmax group

hiit heart function

These findings build upon previous research which shows that the beneficial cardiovascular effects of aerobic exercise are intensity dependent, with higher intensity exercise showing a superior effect…leading the study authors to conclude that  “CHD patients who are able to perform high intensity training should aim at increasing exercise intensity above 92% of HRmax and thereby possibly achieve even greater improvements in aerobic capacity”.

What does this mean for you?

  • If you’re a CHD patient, you need to talk to your cardiologist about HIIT training…keeping in mind of course that CHD patients need to keep a close eye on how everything they do – exercise, nutrition, lifestyle, stress, etc – can impact the function of their CV system.
  • If you’re not a CHD patient, it means that if you want to improve your aerobic fitness and avoid dropping dead of a heart attack, you NEED to start doing some form of HIIT – High Intensity Interval Training.
  • And if you’re a doctor or fitness expert who still believes that low intensity cardio is the best way to improve aerobic function, you need to put down your preconceptions and pick up a scientific journal every now and then.

Reference

  • Moholdt T, et al. The higher the better? Interval training intensity in coronary heart disease. J Sci Med Sport
    (2013), http://dx.doi.org/10.1016/j.jsams.2013.07.007
  • Rognmo O, Moholdt T, Bakken H et al. Cardiovascular risk of high- versus
    moderate-intensity aerobic exercise in coronary heart disease patients. Circulation 2012; 126(12):1436–1440.
  • . Kodama S, Saito K, Tanaka S et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA 2009; 301(19):2024–2035.

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The Bruce Lee Workout

In the world of bodybuilding and physique transformation, one of the most highly respected physiques of all time belonged to a guy who stood 5’7″ and weighed between 130 and 165 lbs.

That’s right…at his heaviest, Bruce Lee weighed only 165 lbs.

And yet, bodybuilders like Arnold Schwarzenegger were in awe of the body he built.

So, how did he do it?

And more importantly, how can you do it?

How can you build a body like this?

Well, if you want to learn about the weightlifting routine he used to build his strength and increase his muscle mass….pick up a copy of The Art of Expressing the Human Body.

But…you will be wasting your time.

If Bruce Lee was alive today, he would not be using the training routines found inside that book.

Bruce Lee believed that as a warrior and as a person, one should never “get set into one form. One should adapt and create your own style, and let it grow, be like water”.

Empty your mind, be formless, shapeless — like water.

When you put water in a cup, it becomes the cup;

When you put water into a bottle it becomes the bottle;

When you put it in a teapot it becomes the teapot.

Now water can flow or it can crash. Be water, my friend.

At this point, you may be asking…what the heck does being formless like water have to do with fitness, working out and getting a wicked set of abs like Bruce Lee?

Well, I’m going to tell you.

Bruce_Lee

Being formless like water means using those training techniques that work for your particular goals…and to not get all wrapped up in dogma.

  • There is no perfect workout
  • There is no perfect diet.

What there is, is….

  • your body as it currently exists,
  • your vision of how you want your body to be
  • and a whole bunch of tools & techniques that may or may not help you achieve your goals.

Becoming attached to a certain training method (bodybuilding, yoga, pilates, crossfit, cardio, walking, aerobic classes, Tae-Bo, P 90X, etc…) is a sure path to stagnation and unattained goals.

The same goes for nutrition.

If the tool is ineffective, find a way to make it effective or replace it with another tool.

Be like water

Unique goals require unique solutions.

One size does not fit all.

Be fluid like water…and get a wicked set of abs like Bruce Lee

bruce-lee-lats

When it comes to HIIT – Quality trumps Quantity

Anyone familiar with Health Habits knows that I am a big fan of HIIT – High Intensity Interval Training

I love HIIT is because…

  • HIIT makes you faster
  • HIIT saves time with short workouts
  • HIIT make you more powerful
  • HIIT burns calories for hours after you’ve finished your workout
  • HIIT is challenging
  • HIIT makes a workout more fun
  • HIIT improves your aerobic endurance
  • HIIT improves heart function
  • HIIT improves your aerobic endurance
  • HIIT helps heart disease patients regain their health
  • HIIT is appropriate for almost all trainees
  • HIIT makes you look like a total BADASS in the gym

Unfortunately, just as soon as HIIT left the fringes of exercise science and moved into the mainstream and your local YMCA, the central concept behind the success of HIIT came under attack.

HIIT works as well as it does because of intensity of effort. Not length of sprint…or length of training session…or number of sprints performed…or restricting rest periods…HIIT works because of a complete 100%, pit-bull chasing you down the street type of intensity.

Each HIIT sprint should feel FAST. When your sprints start to slow down, you need to…

  1. Increase rest period length, or
  2. Shorten sprint duration, or
  3. Reduce resistance, or
  4. All of the above

Remember – When it comes to HIIT – Quality trumps Quantity

the flash bw

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5 Ways to Jump Start Your Weight Loss

In the 12+ years I have been working as a personal trainer, I have met a lot of very smart, very successful people with a broad knowledge of weight loss tips, tricks & secrets….and yet most of them weren’t able to get the results they wanted.

And sometimes, the answer to their weight-loss problems was as simple as one little tweak.

Here are some of my favourite “tweaks” to jump start your weight loss.

Cleansing

Most people think that cleansing is all about…

  • starving yourself, and/or
  • drinking a mixture of lemon juice, maple syrup & hot sauce, and/or
  • shoving a colonic tube up your butt

WRONG.

In it’s essence, cleansing is all about…

  1. ignoring our taste buds for a SHORT period of time, and
  2. putting our Gastro-Intestinal tract in the spotlight for a SHORT period of time

And as un-fun as that sounds, your guts will thank you.

Without getting all alternative-health-y on you, just about every client of mine has seen health & weight-loss improvements via the occasional use of cleansing protocols.

HIIT

The beauty of HIIT training is that you don’t need to mess with your usual routine to reap the benefits.

For example, I worked with a cyclist a couple of years ago who was interested in increasing his power. Unfortunately, he and his coach weren’t willing to cut back on his high-volume cycling regimen. So, I integrated a series of HIIT sprints into his cycling program.

And while we weren’t able to test his strength improvements in the gym as I usually do, he did see a vast improvement in performance and a perceived improvement in power when race season began.

Nutrient Cycling

There are many different ways to cycle nutrients to maximize recovery from exercise and encourage fat loss. This is my favorite method:

  1. Simple carbs during workouts – Gatorade, Fruit Juice, etc.
  2. “Fill you up” carbs post workout – starchy veg, grains, etc.
  3. Crunchy carbs & greens the rest of the day – spinach, broccoli, etc.

The idea behind this plan is to manipulate insulin secretion to minimize fat storage and maximize muscle recovery via the re-filling of muscle cells with blood sugar & micronutrients.

Eat Dinner Like A King

This sounds counter-intuitive to common sense…and it is..sort of.

Normally, I advise clients against eating a big dinner because their day is winding down and that big blob of dinner calories is going to get stored as fat while they watch tv and drift off to sleep.

However, with this dietary tweak…

  • I ask them to have a medium sized breakfast made up of protein & fat foods with next to no carbs (ex scrambled eggs & peppers)
  • I ask them to have a small lunch consisting of protein & fat foods with next to no carbs (ex Greek salad with 1/2 chicken breast)

NOTEThis plans works best with people who are busy throughout the day. We’re trying to take advantage of the appetite killing effect of a busy work-day.

At the end of their work-day and before they eat dinner, I ask them to exercise. It might be a trip to the weight room or a group exercise class or 20 minutes of swimming or even a 10 min session of HIIT bike sprints.

After the workout, they get to eat a nice big satisfying dinner consisting of whatever foods they want. This big meal results in a ton of pleasurable brain chemicals and related hormones being dumped into the body…resulting in emotional pleasure and no sense of dietary deprivation.

 Have an Open Mind

There is a Chinese proverb that states “a closed mind is like a closed book; just a block of wood”.

And when I look at the mainstream approaches to weight loss, I see a whole lot of closed minds recycling the same old inefficient weight loss techniques year after year after year… with little real-world success.

What I want you to do is come at your weight-loss with an open mind.

  • Think of yourself as a really small-scale science experiment.
  • Stop repeating the same old weight-loss techniques that have failed you in the past.
  • Try something new for a month or two
  • Evaluate it
  • If it’s not working…dump it
  • Try something else…until you find something that works.

And if you still can’t find something that works, come back to Health Habits. I have lots more weight-loss tips & tricks to jump start your weight loss.

Jump Start Your Weight Loss
Be like water my friend…like water

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Stop Heart Disease with HIIT?

  • HIIT workouts are great for fat loss
  • HIIT workouts save your time
  • HIIT workouts are way more fun than slogging away the miles on a treadmill
  • HIIT workouts make you fitter faster

But…they sometimes scare the crap out of newbies….who wonder if such high intensity workouts are going to cause their de-conditioned hearts to explode inside their chest cavities.

And since I am not a cutting-edge cardiologist, I find it best to check with the experts before shooting my mouth off about the awesomeness of HIIT.

Luckily for us, some of the big brains at the Montreal Heart Institute have just published another study extolling the virtues of HIIT workouts for the rehabilitation of their patients with heart failure and reduced ejection fraction.

In this study, they compared the circulatory (hemodynamic) respones to:

  1. a 8 min HIIT workout
  2. 22 minute moderate-intensity continuous exercise (aka cardio) style of workout

Their findings?

  1. The HIIT workout was well tolerated by the test subjects and produced no significant ventricular arrhythmias and (or) abnormal blood pressure responses
  2. Compared with the cardio workout, the HIIT workout produced a similar circulatory response (blood pressure, stroke volume, etc) to the cardio workout
  3. Both workouts also produced similar C(a-v)O2 responses. This is a measurement of how much oxygen is absorbed from the arteries into the rest of the body.

Their Conclusion

HIIT may be an efficient exercise training modality in patients with heart failure and reduced ejection fraction.

What does this mean to you?

If the leading edge cardio researchers are looking at HIIT as an effective treatment for HEART DISEASE patients, then it might just be good for you too.

Reference

HIIT kicks even more ass

I love HIIT workouts.

  • Short duration
  • High intensity
  • Increased fat loss thanks to EPOC
  • Improved anaerobic endurance
  • Improved muscular power
  • Improved athletic performance
  • Honorary BADASS certification

And if that wasn’t enough, it also turns out that HIIT is good for your overall health.

HIIT - before and after - fat to fit

 

Here’s the latest scientific proof.

Researchers at the University of Glasgow took 10 overweight/obese men and subjected them to three different fitness protocols:

  1. Sitting on their ass…aka the couch potato workout
  2. 4 x 30 second full-intensity sprints with 4.5 minute rest periods (HIIT workout)
  3. A single full-intensity sprint (ES – Extended Sprint workout) designed to be equal to the work done during the HIIT workout.

The day after doing these workouts, the participants…

  • had a fasting blood sample taken,
  • undertook an oral glucose tolerance test to determine insulin sensitivity index (ISI),
  • and had blood pressure measured.

Here’s what they found….

  • Total work performed did not differ between the HIIT & ES workouts
  • More power was generated during the HIIT workouts than during the ES workouts
  • Both the HIIT & ES workouts resulted in increased Insulin Sensitivity compared to the control group
  • The HIIT group saw a 63% increase in fat oxidation compared to the control group
  • The ES group saw a 38% increase in fat oxidation compared to the control group

And just in case you weren’t aware, increased insulin sensitivity & fat oxidation is exactly what our obese / diabetic society is in dire need of.

And this was after just one workout…imagine how much better things will look after 52 weeks of High Intensity workouts.

Reference

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HIIT is Good for Your Heart

For decades, doctors have been telling their obese & out-of-shape patients that they need to do long, slow & boring cardio workouts if they want to lose weight and get healthy.

Luckily, science is finally catching up to the awesome health-improving aspects of HIIT workouts.

In a study published in the European Journal of Applied Physiology, researchers concluded that a 6 week program of both moderate (10 s work : 20 s rest) and heavy (30 s work : 60 s rest) intensity interval training…

  • Reduced Carotid Arterial Stiffness in both groups
  • Improved Heart Rate Dynamics in both groups
  • Improved VO2 Max in the HEDIT group only
  • Improved Lactate Threshold in both groups

 

hiit-stats

Conclusions

  1. HIIT workouts are good for your heart
  2. This study is only scratching the surface of HIIT research. Besides the limitations of such a small study, the conclusions probably raise more questions than they answer – but since that’s the nature of good science, I am cool with that.
  3. The researchers believe that the HEDIT group (30 s work : 60 s rest) saw improvements due to “mitochondrial biogenesis while the MEDIT (10 s work : 20 s rest) duty cycle induced a vascular stimulus, but had little impact on mitochondrial proliferation”.

Reference

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Best Body Workout – 2012 – Week 32 – Day 3

Last Best Body workout of the 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

Superset #1 – Hip Thrust / Romanian Deadlift & McGill Crunch

Technique: Medium Rep Super-Sets combined with very short rest periods

  • For this S/S, I prefer Hip Thrusts to Romanian DLs, but it’s your choice
  • For the Crunches – try to hold the crunch position for a second on each rep to make the most of the lower # of reps
  • Hip Thrust #1 – 20 reps
  • McGill Crunch  #1 – 20 reps
  • Hip Thrust #2 – 15 reps
  • McGill Crunch  #2 – 15 reps
  • Hip Thrust #3 – 12 reps
  • McGill Crunch #3 – 12 reps
  • Hip Thrust  #4 – 10 reps
  • McGill Crunch  #4 – 10 reps
  • Hip Thrust #5 – 10 reps
  • McGill Crunch #5 – 10 reps
  • Hip Thrust #6 – 10 reps
  • McGill Crunch #6 – 10 reps

Keep rest periods as short as possible – Let your breathing & heart rate be your guide for when to start the next set…with the goal being to move between exercises with no rest

Superset #2 – Side Delt Lateral Raise & 2 Arm Bicep Curls

Technique: Medium Rep Super-Sets combined with very short rest periods

  • You can use bands, DBs, KBs for both lifts
  • Choose a weight that is appropriate for the first set – 15 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Laterals #1 – 15 reps
  • Bicep Curls  #1 – 15 reps
  • Laterals #2 – 12 reps
  • Bicep Curls  #2 – 12 reps
  • Laterals #3 – 10 reps
  • Bicep Curls  #3 – 10 reps
  • Laterals #4 – 7 reps
  • Bicep Curls  #4 – 7 reps

Superset #3 – Bulgarian Split Squat  & Rear Delt Lateral Raise

Technique: Medium Rep Super-Sets combined with very short rest periods

  • Bulgarians can be performed wit Body-Weight only or with a weight vest, barbell or DBs
  • Rear Delt Laterals can be performed lying face down on bench, seated on bench or free-standing
  • Choose a weight that is appropriate for the first set – 15 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Bulgarians #1 – 15 reps
  • Rear Delt Laterals  #1 – 15 reps
  • Bulgarians #2 – 12 reps
  • Rear Delt Laterals  #2 – 12 reps
  • Bulgarians #3 – 10 reps
  • Rear Delt Laterals #3 – 10 reps
  • Bulgarians #4 – 7 reps
  • Rear Delt Laterals  #4 – 7 reps

Superset #4 – Air Squats & Stir The Pots

Technique: As Many Reps As Possible in 5 minutes….same as last week

  • Air Squats – 40 reps max per set
  • Stir the Pots – 10 reps per direction max per set

Do as many sets as possible in 5 min – if you need a time, get a Gymboss

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow and Sunday… do some low intensity stuff

Best Body Workout – 2012 – Week 28 – Day 3

It’s Week #2 – Day #3 – same workout theories….

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

Enjoy

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

Superset #1 – Pull Ups or Palms Away Pulldowns & 2 Leg Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Pull Ups (palms away) or Pulldowns is okay with me… as long as you’re doing the hardest version possible for YOU
  • 20 seconds Pull Ups, rest 10 sec, 20 seconds Squats, rest 10…..

Superset #2 – McGill Crunch & Single Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – 2 Arm Bodyweight Row & Push Ups

Technique: 4 min – AMRAP

  • Alternate between exercises
  • Max 10 reps per set
  • Keep rest periods as short as possible – keep moving between exercises

Superset #4 – Shuffle Lunge

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Sunday…take the day off.

Best Body Workout – 2012 – Week 28 – Day 2

Same workout as last week…..

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

Enjoy

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

Superset #1 – Double Leg Hip Thrusts & Push-Ups

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Hip Thrust (feet elevated, back elevated, both, neither)  is okay with me… as long as you’re doing the hardest version possible for YOU
  • Same with Push-Ups…do the hardest version(s) possible for YOU
  • 20 seconds Hip Thrustss, rest 10 sec, 20 seconds Push-Ups, rest 10…..

Superset #2 – Stir the Pot & Inch Worms

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – Single Leg Squat

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Do the hardest version possible for YOU… that may mean band-assisted, bodyweight or bodyweight + a 90lb dumbbell
  • Assisted Single Leg Squat video (you can also put the band under your pits for hands free)
  • Loaded Single Leg Squat video

Superset #4 – Bodyweight Skull Crushers & UnderGrip Chin-Ups (Pulldowns) & Shuffle Lunges

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 5 per set for Skullcrushers
  • 5 reps per set for Chins/Pulldowns
  • 30 reps per set for Shuffles
  • Keep rest periods as short as possible – keep moving between exercises

 

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 28 – Day 1

This is a STRONG woman.

It’s the second time through for this workout – we’re going to stick with the same exercises for this week – next week, same theory…..

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

…..diff exercises.

 

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

Superset #1 – Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Superset #2 – Toes to the Sky & Double Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving from Toes to Hip Thrusts…
  • Toes to the Sky can be performed flat on the ground or on a decline bench as in the video
  • The benches used in the Hip Thrust video gives you a greater range of motion and increases the intensity of the exercise – If you don’t have access, do them flat on the ground or with feet elevated

Superset #3 – Bodyweight Shoulder Press & Jumping Jacks

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 10 reps max per set for shoulder press – 20 reps max for JJs
  • Keep rest periods as short as possible – keep moving between exercises
  • Feel free to substitute 2 arm DB or BB shoulder presses for the BW option

Superset #4 – Pull-Ups & McGill Crunches

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of pull-up is okay with me – pull-ups, chin-ups, band-assisteds pull-ups/chin-ups, band pull-downs or even pulldowns in the gym
  • 20 seconds Pull-Ups, rest 10 sec, 20 seconds McGill Crunches, rest 10…..

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 27 – Day 3

It’s Day #3 – same workout theories….

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

…. different movements.

Enjoy

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

Superset #1 – Pull Ups or Palms Away Pulldowns & 2 Leg Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Pull Ups (palms away) or Pulldowns is okay with me… as long as you’re doing the hardest version possible for YOU
  • 20 seconds Pull Ups, rest 10 sec, 20 seconds Squats, rest 10…..

Superset #2 – McGill Crunch & Single Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – 2 Arm Bodyweight Row & Push Ups

Technique: 4 min – AMRAP

  • Alternate between exercises
  • Max 10 reps per set
  • Keep rest periods as short as possible – keep moving between exercises

Superset #4 – Shuffle Lunge

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Sunday…take the day off.

Best Body Workout – 2012 – Week 27 – Day 2

Olympic Medalist Christine Girard – image credit: Mike Groll AP

It’s Day #2 – same workout theories….

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

…. different movements.

Enjoy

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

Superset #1 – Double Leg Hip Thrusts & Push-Ups

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Hip Thrust (feet elevated, back elevated, both, neither)  is okay with me… as long as you’re doing the hardest version possible for YOU
  • Same with Push-Ups…do the hardest version(s) possible for YOU
  • 20 seconds Hip Thrustss, rest 10 sec, 20 seconds Push-Ups, rest 10…..

Superset #2 – Stir the Pot & Inch Worms

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – Single Leg Squat

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Do the hardest version possible for YOU… that may mean band-assisted, bodyweight or bodyweight + a 90lb dumbbell
  • Assisted Single Leg Squat video (you can also put the band under your pits for hands free)
  • Loaded Single Leg Squat video

Superset #4 – Bodyweight Skull Crushers & UnderGrip Chin-Ups (Pulldowns) & Shuffle Lunges

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 5 per set for Skullcrushers
  • 5 reps per set for Chins/Pulldowns
  • 30 reps per set for Shuffles
  • Keep rest periods as short as possible – keep moving between exercises

 

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 27 – Day 1

Dylan Armstrong : soon-to-be Gold Medalist at the 2012 Olympics

This week is going to be fun.

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

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

Superset #1 – Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Superset #2 – Toes to the Sky & Double Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving from Toes to Hip Thrusts…
  • Toes to the Sky can be performed flat on the ground or on a decline bench as in the video
  • The benches used in the Hip Thrust video gives you a greater range of motion and increases the intensity of the exercise – If you don’t have access, do them flat on the ground or with feet elevated

Superset #3 – Bodyweight Shoulder Press & Jumping Jacks

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 10 reps max per set for shoulder press – 20 reps max for JJs
  • Keep rest periods as short as possible – keep moving between exercises
  • Feel free to substitute 2 arm DB or BB shoulder presses for the BW option

Superset #4 – Pull-Ups & McGill Crunches

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of pull-up is okay with me – pull-ups, chin-ups, band-assisteds pull-ups/chin-ups, band pull-downs or even pulldowns in the gym
  • 20 seconds Pull-Ups, rest 10 sec, 20 seconds McGill Crunches, rest 10…..

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Best Body Workout – 2012 – Week 26 – Day 3

This is your last bridge-esque workout of the week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

[box type=”note”]The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts. If that isn’t you, skip these workouts and go do some yoga or pilates or  cardio or mobility work or play tennis, soccer, etc… [/box]

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

Your choice..either Pulldowns or Pull Ups

warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps

* Choose the weight that you could perform 15 reps with
* Then do 25 reps by…

* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Rest 5-10 minutes, and then do the same thing with

HIIT #1

5 x 10 second sprints in the shortest time possible

Exercise #2

Bodyweight Skullcrushers

  • Warm up with a couple of 10 rep sets
  • And then try to get between 20-60 reps

* banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps
Rest 5-10 minutes, and then do the same thing with

HIIT #2

4 x 10 second sprints in the shortest time possible

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

  • Choose a weight that you could perform 15 reps with
  • Then do 25 reps by…
  • banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

HIIT #3

3 x 10 second sprints in the shortest time possible

 

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 26 – Day 2

 

Day 2 of your bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

It is a low volume workout with a twist….HIIT sprints

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

Bulgarian Squat/Lunge (bodyweight only)

Warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

HIIT #1

  • 4 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 4 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

  • Warm up with a couple of 10 rep sets
  • And then try to get between 50-80 reps

* banging out those first 30 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

HIIT #2

  • 5 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 5 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

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

Best Body Workout – 2012 – Week 25 – Day 3

Last time we’re doing this workout – kick it’s ass!!!

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Front/Back Squats & Single Arm Overhead Presses
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press

HIRT Superset #2

  • Barbell Deadlift or Heavy Hip Thrust & Woodchop
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Single Arm Pulldown Pallof Press
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 25 – Day 2

It’s the last time for this workout….. designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

Today is the 10 rep day

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Overhead DB/KB Squats & See-Saw Overhead Presses
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

HIRT Superset #2

  • Single Leg Straight-Leg Deadlift & Toes to the Sky
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Wide Grip Pulldown or Pull-Ups & Stir the Pot
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Two Arm DB Incline Chest Press & Two Arm Cable or Body-Weight Row
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 25 – Day 1

I decided to give this workout one more week – I have been getting so many positive emails & tweets.

Go kick some butt – next week is going to be all new stuff.

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Single Leg Squats & Single Arm Lateral Raises
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Lateral, Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2

  • Double Leg Hip Thrusts & McGill Crunch
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Crunch, Crunch

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge
  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Chin/Bridge

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Single Arm DB Chest Fly & Reverse DB Fly or Face Pull
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 24 – Day 3

Last workout of the week – make it a good one

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Front/Back Squats & Single Arm Overhead Presses
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press

HIRT Superset #2

  • Barbell Deadlift or Heavy Hip Thrust & Woodchop
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Single Arm Pulldown Pallof Press
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 24 – Day 2

It’s the last time for this workout….. designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

Today is the 10 rep day

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Overhead DB/KB Squats & See-Saw Overhead Presses
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

HIRT Superset #2

  • Single Leg Straight-Leg Deadlift & Toes to the Sky
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Wide Grip Pulldown or Pull-Ups & Stir the Pot
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Two Arm DB Incline Chest Press & Two Arm Cable or Body-Weight Row
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 24 – Day 1

It’s the 3rd and final time for this workout – so kick some butt.

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Single Leg Squats & Single Arm Lateral Raises
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Lateral, Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2

  • Double Leg Hip Thrusts & McGill Crunch
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Crunch, Crunch

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge
  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Chin/Bridge

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Single Arm DB Chest Fly & Reverse DB Fly or Face Pull
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 23 – Day 3

Last workout of the week – make it a good one

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Front/Back Squats & Single Arm Overhead Presses
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press

HIRT Superset #2

  • Barbell Deadlift or Heavy Hip Thrust & Woodchop
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Single Arm Pulldown Pallof Press
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 23 – Day 1

Same workouts as last week….. a combination of HIRT & HIIT protocols, designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Single Leg Squats & Single Arm Lateral Raises
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Lateral, Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2

  • Double Leg Hip Thrusts & McGill Crunch
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Crunch, Crunch

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge
  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Chin/Bridge

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Single Arm DB Chest Fly & Reverse DB Fly or Face Pull
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 22 – Day 3

Last workout of the week – make it a good one

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Front/Back Squats & Single Arm Overhead Presses
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press

HIRT Superset #2

  • Barbell Deadlift or Heavy Hip Thrust & Woodchop
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Single Arm Pulldown Pallof Press
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 22 – Day 2

It’s Day 2 of this new crop of workouts, and as I said yesterday, these workouts are a combination of HIRT & HIIT protocols – designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

Today is the 10 rep day

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Overhead DB/KB Squats & See-Saw Overhead Presses
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

HIRT Superset #2

  • Single Leg Straight-Leg Deadlift & Toes to the Sky
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Wide Grip Pulldown or Pull-Ups & Stir the Pot
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Two Arm DB Incline Chest Press & Two Arm Cable or Body-Weight Row
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 22 – Day 1

These next few workouts are a combination of HIRT & HIIT protocols. Both are designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Single Leg Squats & Single Arm Lateral Raises
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Lateral, Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2

  • Double Leg Hip Thrusts & McGill Crunch
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Crunch, Crunch

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge
  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Chin/Bridge

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Single Arm DB Chest Fly & Reverse DB Fly or Face Pull
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 21 – Day 3

This is your last bridge-esque workout of the week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

[box type=”note”]The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts. If that isn’t you, skip these workouts and go do some yoga or pilates or  cardio or mobility work or play tennis, soccer, etc… [/box]

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

Your choice..either Pulldowns or Pull Ups

warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps

* Choose the weight that you could perform 15 reps with
* Then do 25 reps by…

* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Rest 5-10 minutes, and then do the same thing with

HIIT #1

5 x 10 second sprints in the shortest time possible

Exercise #2

Bodyweight Skullcrushers

  • Warm up with a couple of 10 rep sets
  • And then try to get between 20-60 reps

* banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps
Rest 5-10 minutes, and then do the same thing with

HIIT #2

4 x 10 second sprints in the shortest time possible

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

  • Choose a weight that you could perform 15 reps with
  • Then do 25 reps by…
  • banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

HIIT #3

3 x 10 second sprints in the shortest time possible

 

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 21 – Day 2

 

Day 2 of your bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

It is a low volume workout with a twist….HIIT sprints

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

Bulgarian Squat/Lunge (bodyweight only)

Warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

HIIT #1

  • 4 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 4 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

  • Warm up with a couple of 10 rep sets
  • And then try to get between 50-80 reps

* banging out those first 30 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

HIIT #2

  • 5 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 5 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

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

Best Body Workout – 2012 – Week 20 – Day 3

Do your Tabatas…or lose your head

Count yourself lucky, it’s the last day of Tabata Torture and next week is all new stuff.

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

video

  • 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….

HIIT #1

….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

5 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
  • 5x

Lay on the floor & catch your breath.

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

Tabata #3

Standing Cable Row or Bodyweight 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

7 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
  • 7x

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 15 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).

healthhabits fitness science research fitness

Best Body Workout – 2012 – Week 20 – Day 2

Day 2 of Tabata Torture

And as I mentioned yesterday, 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.

Also helpful to these workouts is a Gymboss 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….

HIIT #1

….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 15:45 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.

  • 15 seconds sprinting
  • 45 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

5 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
  • 5x

Lay on the floor & catch your breath.

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

Tabata #4

Push-Ups & Body-Weight Rows

  • Alternate Push-Ups & Body-Weight Rows
  • Work for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total
  • 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 12 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)

Best Body Workout – 2012 – Week 20 – Day 1

Get ready for another week of Tabata Torture. We are going to melt some serious blubber this week people.

Remember, 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.

Also helpful to these workouts is a Gymboss 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….

HIIT #1

….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

Push Ups

  • Push-Up for 20 seconds
  • Rest for 10 seconds
  • 8 sets of push ups
  • 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

  • 2 x 15:45 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 or Pull-Ups – 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

  • 4 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)

Best Body Workout – 2012 – Week 19 – Day 3

Last workout of the week.

Next week is brand new stuff.

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

  • This workout consists of 4 Supersets
  • Each Superset is made up of 2 exercises
  • Each Superset is performed for 5 minutes
  • Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
  • 1 time for beginners and/or high intensity athletes
  • 2 times for experienced and/or endurance based athletes
  • Rest periods between sets are to be kept to a minimum
  • Rest periods between Supersets are to be kept to a minimum
  • On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
  • On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner

Superset #1 – Shoulder Press & Leg Raises

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Shoulder Press – DB/BB/Band/Machine/Sandbag/Sloshpipe or even a BW Handstand Press

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled on the way down and quick/powerful on the way up.

Exercise #2 – Leg Raise – seated bench/leg raise bench/hanging

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
  • Keep your lower back / core tight – don’t swing like a pendulum – keep the stress on the muscles

Superset #2 – Lunge / Side Shoulder Raises

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Lunge – BW/DB/BB/KB/Plate

  • Choose a resistance you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
  • If your knees hate the front lunge, step backwards into a reverse lunge
  • You can also do walking lunges
  • Alternating step length will shift focus from quads (short step) to glutes/hams (long step)

Exercise #2 – Side Shoulder/Lateral Raises – DB/KB/Band

  • Choose a resistance you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.

Superset #3 – Leg Curl / GH Raise & Toes to the Ceiling

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Leg Curl / GH Raise 

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you lift the weight and controlled as you lower the weight
  • Stability Ball leg curls are an option

Exercise #2 – Toes to the Ceiling – BW

  • Toes to the Ceiling is my name for this Reverse Crunch/Hip Extension/Dynamic Bridge hybrid exercise
  • Bodyweight only
  • Perform 5 reps per set – controlled in both directions

Superset #4 – Horizontal Row & Lateral Squats

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Horizontal Row – Cable/Band/BB Bent Over Rows/BW Rows/Machine

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you row towards your belly and controlled as you return to the start.
  • Standing or seated

Exercise #2 – Lateral Squats – BW/DB or plate held at chest height

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled in both directions

 

Alright…that’s all the lifting we’re doing today.

Stretch out your muscles, grab some steam and go have a life.

Best Body Workout – 2012 – Week 19 – Day 2

Get ready to sweat people!!!

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

  • This workout consists of 4 Supersets
  • Each Superset is made up of 2 exercises
  • Each Superset is performed for 5 minutes
  • Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
  • 1 time for beginners and/or high intensity athletes
  • 2 times for experienced and/or endurance based athletes
  • Rest periods between sets are to be kept to a minimum
  • Rest periods between Supersets are to be kept to a minimum
  • On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
  • On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner

Superset #1 – Push Ups & Cable Pull Throughs

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Push Up – band resisted/bodyweight

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled on the way down and quick/powerful on the way up.

Exercise #2 – Cable Pull Throughs

  • Use a rope handle and a cable stack
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
  • Keep your lower back / core tight – don’t round your back

Superset #2 – Ab Crunches on Stability Ball & Terminal Knee Extensions (band or ball)

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Ab Crunches on Stability Ball

  • Body-Weight only
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 

Exercise #2 – Terminal Knee Extensions (band or ball)

  • Choose a band resistance you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 
  • You can use a small stability ball for this exercise

Superset #3 – Horizontal Cable Woodchops & Cable Bicep Curls & Cable Tricep Pushdowns

  • Perform the following 3 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Horizontal Cable Woodchops

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you rotate away from the cable stack and controlled as you return
  • Let your hips do most of the work – keep spinal twist minimized

Exercise #2 – Cable Bicep Curls using a cable stack

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you curl the weight up and controlled as you return
  • video

Exercise # – Cable Tricep Pushdowns using a cable stack

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you extend your arms and controlled as you return to the start position
  • Keep your elbows pinned to your sides

Superset #4 – Forward Cable Walks & Rear Delt Flyes

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Forward Cable Walks

  • Walk forwards as far as the cable allows – that’s 1 rep
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you walk towards the cable stack and quick/powerful on the way away from it.
  • Watch your balance with this one
  • Instead of using the belt, you can just hold onto a rope handle

Exercise #2 – Rear Delt Flyes – standing (band/dumbbells)

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you lower the dumbbells and quick/powerful as you lift them

 

Alright…that’s all the lifting we’re doing today.

Stretch out your muscles, grab some steam and go have a life.

Best Body Workout – 2012 – Week 19 – Day 1

We’re re-visiting Week 1 for this week’s workouts.

By this point in the program, your fitness levels should be MUCH, MUCH higher and you should destroy this workout

So go ahead and teach it who’s boss.

WORKOUT WARM-UP

Start with your regular…

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

…and then do a little foam roller work

In addition to the foam roller work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • This workout consists of 4 Supersets
  • Each Superset is made up of 2 exercises
  • Each Superset is performed for 5 minutes
  • Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
  • 1 time for beginners and/or high intensity athletes
  • 2 times for experienced and/or endurance based athletes
  • Rest periods between sets are to be kept to a minimum
  • Rest periods between Supersets are to be kept to a minimum
  • On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
  • On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner

Superset #1 – Goblet Squats & Fat Bar Hangs

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Goblet Squat

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.

Exercise #2 – Thick Bar Hangs

  • Hang from a thick bar until the first sensation that your grip might be slipping.
  • At the gym, you can create a thick bar by wrapping a towel around a chin-up bar or using a set of Fat Gripz.
  • My less powerful clients hang a stretch band from the chin-up bar and put their knee in it to remove some of their body-weight from the exercise.
  • Make it hard to grip the bar – I want you falling within 30 seconds
  • When I do outdoor workouts, I use a tree for this exercise.

Superset #2 – Ab Wheel Roll-Outs & Front Delt Raises

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Ab Wheel Roll-Outs

  • Body-Weight only
  • Perform 5 reps per set – controlled 0n the way out and quick/powerful on the way back in.
  • This can also be done with a barbell, suspension trainer or even a rope tied to an overhead tree branch

This is the ab wheel I use

Exercise #2 Kneeling Front Delt Raises

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 
  • Unlike the guy in the video, I want you to perform this exercise in a kneeling position

Superset #3 – Pulldowns & Lower Back Pulldowns

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Pulldowns

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way up and quick/powerful on the way down.
  • Vary grip & hand spacing throughout the 5 minutes
  • You can substitute band pulldowns or assisted / non-assisted chins

Exercise #2 Lower Back Extensions using the Pulldown Machine

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner
  • Unlike the guy in the video, I want you to use the pulldown machine
  • I want you to focus intensely on those lower back muscles – don’t just drop back – pull yourself back using your lower back
  • You can substitute bands for the cable stack or reverse hypers

Superset #4 – Backward Cable Walks & Standing Straight Arm Rows

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Backward Cable Walks

  • Walk backwards as far as the cable allows – that’s 1 rep
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you walk towards the cable stack and quick/powerful on the way away from it.
  • Watch your balance with this one
  • Instead of using the belt, you can just hold onto the rope handle you’re using for the Standing Straight Arm Rows
  • You can substitute bands for the cable or sled/tire drags

Exercise #2 – Horizontal Cable Shrugs (seated or standing)

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you release the handles towards the cable stack and quick/powerful as you pull them towards your upper belly
  • I prefer doing this standing as it makes the transition to the Backward Cable Walks simpler.
  • You can substitute bands of use your bodyweight like a bodyweight row.

Alright…that’s all the lifting we’re doing today.

Stretch out your muscles, grab some steam and go have a life.

 

Best Body Workout – 2012 – Week 17 – Day 3

Last workout of the week – using the same framework as Monday & Wednesday…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Bench Squat – 100 reps total – 50 reps per leg – use hardest variation possible
  2. Bodyweight Row – 100 reps

TABATA #1

  • Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Hip Thrust – 100 reps per leg

TABATA #2

  • Shuffle Lunges – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Skull Crushers – 100 reps – the more horizontal your body, the harder it gets

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)
muscle_baby-health-healthhabits-fitness-nutrition-diet-

Best Body Workout – 2012 – Week 17 – Day 2

Same as last week…

  1. A combination of HIRT & Tabata
  2. Bodyweight-only exercises
  3. It’s all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Push-Ups – 100 reps  – use hardest variation possible
  2. McGill Crunch – 50 reps

TABATA #1

  • Step Ups – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Shoulder Press – 100 reps
  2. Inch Worm – 50 reps

TABATA #2

  • 2 Leg Hip Thrust – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Chin Ups – 50 reps – use hardest variation possible
  2. Lateral Squats – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 17 – Day 1

Today’s workout is the exact copy of last Monday’s….

  1. It’s a combination of HIRT & Tabata
  2. It Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask that you start your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. 1 Leg Deadlift – 40 each leg

TABATA #1

Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Bodyweight Row – 100 reps
  2. Jumping Jacks – 200 reps

TABATA #2

Burpees – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Shuffle Lunges – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 16 – Day 3

Last workout of the week – using the same framework as Monday & Wednesday…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Bench Squat – 100 reps total – 50 reps per leg – use hardest variation possible
  2. Bodyweight Row – 100 reps

TABATA #1

  • Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Hip Thrust – 100 reps per leg

TABATA #2

  • Shuffle Lunges – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Skull Crushers – 100 reps – the more horizontal your body, the harder it gets

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)