New Research : Bodybuilding and the Mind-Muscle Connection

In the bodybuilding world, one of the most important “principles” of lifting is the need to establish a mind : muscle connection.

It’s not enough to lift the weight. For maximum success, the trainee must put all of his/her intention into the muscle that is being worked.

For many of us who aren’t bodybuilders…who lift for strength, power, endurance, athletic performance, etc…this seems like a giant load of new age nonsense.

Until now:

In this new study, researchers found that when trainees (working with loads between 20 -60% of their 1 Rep Maximum) focused on the muscles being worked, they were able to increase muscle activation…without decreasing the activity of other muscles involved in the lift.

By focusing on the muscles, they actually made the muscles work harder.

Which is exactly what those bodybuilding gurus have been saying for decades.

What does this mean to you?

If you lift weight in 20-60% of 1 Rep Max range, focusing intently on the muscles being worked seems like a really great idea.

If you lift in the 80+% 1 RM range, there is no need to focus on the working muscles…you should be focusing on perfect form & execution…your nervous system will look after how many muscle fibers are contracting to complete your lift.

In the 60-80% range, I don’t know what to tell you. The researchers in this study focused on intensities of 20, 40, 50, 60 and 80 % of the pre-determined 1RM.

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Reference

A long, long time ago, women’s workouts meant aggressive arm circles, bouncy stretching, and hundreds of step-touches. We got crazy flexibility, ceaseless endurance, and if our diet lined up properly, a lithe, slender body (just like Jane Fonda).

Fast-forward to today’s savvy women and we’ve graduated to wanting a lean, strong body. “Fit” and “skinny” aren’t synonymous anymore – we want a healthy, bullet-proof physique (and gorgeous muscle definition wouldn’t hurt)….aka the NEW feminine fitness.

If you’re still caught in the cardio-only rut or listening to celebrity trainers who admonish us to “never lift heavy weights” lest it make us “bulky,” read on to see what women’s workouts should look like today.

The updated heavy hitter in fat loss, health, and fitness is, without a doubt, strength training. I’m not talking about bodybuilding here, and you don’t have to be an athlete to strength train. You most certainly don’t have to be a guy to strength train, either!

Experts and scientists now agree that while the right nutrition and cardio-respiratory training are important to health and fat loss, strength training is the third most critical component.

In case you’re wondering, you definitely won’t become the She-Hulk of your neighborhood if you lift weights heavier than three pounds (or 100!). Women have much less testosterone than men and we have to work hard to build even a small amount of muscle. Even then, we can never build muscles as big as guys unless we’re juiced up on steroids – not likely in your case, I’m betting.

This may surprise you, but strength training helps me express my femininity. Being strong and fit is an important way I define myself. And it’s not an exaggeration to say that strength training has increased my self-confidence in ways I can’t even begin to explain.

Take a look at how strength training is a smart strategy for your body and mind.

Burn Mega Calories

If you’ve ever done a strength-training circuit, you know it can get your heart pumping. Squats, lunges, chest presses, bent-over rows, and shoulder presses back to back without rest is a major calorie burner!

Not only that, but strength training burns calories when you’re not exercising, too. This “afterburn” effect results when your muscles are busy repairing themselves after a good, heavy lifting session.

Since muscle is metabolically active tissue that burns fat even when you’re at rest, strength training increases your metabolism. This means the more muscle, the more fat burning!

Rock Functional Strength

You don’t have to be a bench-pressing beast to benefit from increased strength. Even lifting moderate weights can make you feel stronger and fitter for everyday activities like carrying your kids, pushing the lawnmower, or changing a tire.

Stay Youthful

We can stay strong and active into old age by integrating resistance training into our routine. One study at McMaster University showed that strength training actually reversed the effects of aging by changing tissue at the cellular level in healthy senior citizens [1].

It’s important to understand that unless we counteract it, losing muscle mass is an inevitable part of aging. Feminine fitness weight training helps us stay strong and mobile instead of becoming injured and inactive (which almost always leads to weight gain, too).

Since women are especially susceptible to bone loss, resistance training is also a must for stimulating growth in our bone density as we age.

Look Hot

Of course, when you’ve been strength training awhile, along with eating nutritious foods and managing your caloric intake, you’ll see muscle definition pop on your arms, abs, and legs. Feeling good about your body might be your top motivator, and that’s perfectly fine, too.

I used to have the flattest behind around – affectionately (or not) known as a “mom butt.” But doing heavy squats, lunges, kettle bell swings, and hip thrusts completely transformed my backside into one I am truly proud of (shake it!).

The benefits of feminine fitness strength training don’t stop there – try increased energy, better sleep, improved posture, and yes – even greater flexibility.

Let’s Go!

Getting started with strength training is easier than you might think. If you’re a beginner, I recommend checking out the articles here at Health Habits, my beginner’s guide, and “The New Rules of Lifting for Women,” by Lou Schuler.

Simply keep three things in mind and you can’t go wrong:

1. Your top priority will always be impeccable form.
2. You will keep progressing as long as you continue to add weight.
3. Allowing your muscles to recover is just as important as your workouts.

Enjoy the benefits of feminine fitness strength training, and I’ll see you in the weight room.

Suzanne Digre is a NASM-certified personal trainer who coaches clients online and in-person. With over 15 years of lifting experience, Suzanne writes at workoutnirvana.com, where she shares her passion for strength training and clean eating.

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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

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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How to Get Strong – The Science of Strength

In an earlier post, The Components of Physical Fitness, I divided physical fitness into it’s component parts and provided a brief introduction of each part.

In today’s post, I am going to focus on muscular strength…or as Google likes to say…how to get strong, how to get stronger, how to get brutally strong, how to get freaky strong, etc, etc, etc.

And if you plan on getting freaky strong, you’re going to need to understand the whys and hows behind getting strong. And those whys and hows are all based in science.

So….we’re going to look at some of that science to help you figure out how to maximize your own personal levels of “strong”.

Intro to Muscular Strength

How strong you are (and how strong you could be) depends on the performance of your body’s skeletal muscles.

Your body’s muscles are highly adaptable. They will react to the stresses that you place upon them.

• Sit on the couch and they will atrophy.
• Try and run fast and they adapt to produce faster contractions.
• Lift heavy objects and they will increase their ability to produce maximum strength.

Muscular Strength can and has been categorized in a variety of different ways. In this article, I am choosing to divide Muscular Strength into four categories, based primarily on Newton’s Second Law.

$vec F = m vec a$ (force is equal to the product of mass and acceleration.) Mass relates to how much weight/mass a muscle or muscle group can move. Acceleration relates to how fast that weight/mass is moved.

By using and manipulating force, mass and acceleration, we can force our muscles to adapt and become more efficient at generating…

4 Types of Muscular Strength

• Maximum Muscular Strength
• Maximum Muscular Power
• Maximum Muscular Speed
• Maximum Muscular Endurance

NOTE – Each of these categories has different characteristics with regard to mass and acceleration

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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.

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,
• 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

Be the Best You that You Can Be

Every day, I speak with people who want to transform their body from fat to fit. And for the most part, I tell them that the human body is an amazingly adaptable machine that WILL respond to exercise, nutrition, etc.

Unfortunately, sometimes I have to splash a little cold water on their hopes & dreams. Just like Mssrs Ecto, Meso & Endo, we all face unique limitations and restrictions.

• Mr. Meso’s waist is great for bodybuiding…but not so good for becoming the World’s Strongest Man
• And while Mr. Endo is built for pulling transport trucks out of ditches, he is never, ever going to be as lean as Mr. Ecto without a boatload of illegal and life-threatening drugs.

We all have limitations…

• Physical – wide hips, narrow hips, small boobs, big boobs, muscle fiber type, metabolic rate, etc…
• Mental – self-confidence and belief in their ability to improve
• Financial – gym memberships, trainers, healthy food & supplements cost money
• Social – support of friends & family isn’t guaranteed
• Knowledge – Some people still believe that cardio is the best way to lose weight
• Time – we are all stuck with this one 😦

And while most of us will never be hired to be the next Calvin Klein model…

…we sure as heck can be better than we are today.

Be the Best You that You Can Be

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The Human Body is an Amazing Machine

One of the most important things I can do as a personal trainer is convince my new clients that their body is capable of making amazing improvements if they are willing to put in the work.

To prove that point to one of my most incredibly stubborn male clients, I decided to challenge him to a little contest.

The deal was that between Novemeber and March, we would both follow the same training, nutrition and supplement programs.

• If he stuck to the program (90% adherence) and didn’t see a big change, I would refund everything he paid me for personal training.
• If he stuck to the program and did see a big change, he had to give me 5 pairs of his Toronto Blue Jays season tickets.
• If he didn’t stick to the program, I got the tickets and a weekend with his lady…a 1963 Corvette Stingray.
• And if I didn’t stick to the program…I had to refund his money regardless of how he did.

Fast forward to March 2013

• We both stuck with the program
• My client gained 18 pounds (12 muscle/6 fat)
• My client increased every test lift (10 lifts) by a minimum of 34%
• My client increased his 3 target lifts as follows:
1. Squat went from 185 lbs x 5 reps to 365 x 5 reps
2. Bench Press went from 205 lbs x 1 to 295 lbs x 1 rep
3. Hanging Deadlift (from knees) from 225 lbs x 1 rep to 505 lbs x 1 rep

Not bad for a 48 year old guy with bad knees and a creaky lower back.

• I gained 49 pounds (23 muscle/26 fat)
• My test lifts increased by a minimum of 35%
• My 3 target lifts went back to levels I haven’t achieved in a decade:
1. Squat went from 475 lbs x 5 reps to 675 lbs x 5 reps
2. Bench Press went from 405 lbs x 1 rep to 545 lbs x 1 rep
3. Hanging Deadlift went from 525 lbs x 5 reps to 765 lbs x 5 reps

What Now?

• My client is going to start following a strict Paleo diet with the goal of dropping 15 lbs of body-fat before summer. We are also switching his training from strength to fitness/agility/speed and overall health.
• I have started back on a hybrid Paleo diet designed to melt off all that body-fat I gained eating potatoes and rice. Like my client, I am going to switch my focus from strength to fitness/agility/speed and overall health. Along with the fat gain, my 43 year-old joints aren’t too happy about the strength/size phase. My knees and shoulders hurt…even with all of the rehab & mobility work I did over the winter.

Conclusion

The Human Body is an Amazing Machine.

Best Body Transformation 2013

For the past two years, I have been posting free workouts here at Health Habits

These workouts employed all manner of fitness equipment and as such, were more appropriate for people with gym memberships.

This year, we are going to focus on people who workout at home.

• To begin with, we will only be doing body-weight exercises.
• After a month or so, we will add in some strength band workouts. I suggest you buy yours NOW!!!
• As we go along, I might add in a kettlebell or some other piece of home fitness equipment. I will give you lots of notice OR give you alternative exercises.

The workouts we will be posting online are exact replicas of the ones I am using with one of my newest clients. In fact, to show you how effective these workouts can be, my little guinea pig  has agreed to track his physique transformation as the year progresses.

His goals are as follows:

1. Reduce body-fat
2. Get fitter – stronger, more flexible, agile, etc
3. Get healthier
4. Look great in the buff

Which are probably the same goals as 93% of y’all.

Here’s what we’re starting with…

Measurements : Day # 1

• Weight : 283 lbs
• Waist – landmarked @ Belly Button  : 50″
• Hips – landmarked @ Butt : 45″
• Upper Arm – Midpoint between Shoulder & Elbow : 17″ relaxed – 18″ flexed
• Thigh – Midpoint between Hip & Knee : 28.5″
• Neck :19″
• Chest – landmarked @ Nipples : 53″

[colored_box color=”yellow”]There are a few other health issues that we will be tracking, but will not be reporting here at HH (as per client request). Nothing out of the ordinary, but he wants to retain some modicum of privacy. If, in the future, he decides to open up his life a little more, I will report how this transformation has affected these issues.[/colored_box]

Pictures: Day 1

• On Monday, I will post the first resistance workout.
• On Tuesday, I will lay out the dietary / lifestyle plan that I put together for our guinea pig
• On Wednesday, I will post the second resistance workout.
• On Thursday, I will make some recommendations about future exercise equipment purchases.
• On Friday, we have the 3rd resistance workout.

If you have any questions for me or the GP, feel free to leave a comment below or shoot me a message on Twitter.

This Killer Leg Workout Will Have You Cryin’ For Yo’ Mama

I have a nasty little leg workout for you today. Simple but nasty.

• Load a bar with half your body-weight (incl the bar weight)
• Put it on your back
• Squat all the way down – ass to ankles
• Repeat for 100 reps
• Complete all 100 reps as quickly as possible – 10 minute Maximum

If you can complete this in under 5 minutes, you need to take it up a notch by not racking the bar at any time during the 100 reps of excruciating pain & nausea. You can rest whenever you want, but you have to keep standing with the bar on your back

If you’re up for the challenge, try to beat my time….

• 135 lbs (I am weighing 248 right now, but it was easier to just load the bar with a 45 lb plate on either side)
• 7 min 22 seconds
• and I never rested the bar
have fun

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Dumbbell Swings vs Kettlebell Swings

Kettlebell swings are one of my favorite posterior chain exercises.

• I use it with athletes to increase running speed & power
• I use it to improve pelvic balance & maximize core strength
• and I use it to help skinny white ladies build a booty worthy of J-Lo

Unfortunately, not every gym has a full set of kettlebells to go along with all their dumbbells.

And seeing as my local gym was one of those gyms without any kettlebells…and I was sick and tired of substituting DBs for KBs all the time, I went searching for an option.

Enter the kettleclamp….. a really smart (and simple) piece of engineering that allows me to modify any dumbbell into a kettlebell.

To test it out, I brought a pair down to my local gym, grabbed one of my buddies, tossed him one of the clamps and told him that I needed a guinea-pig for a product-review video.

Here are the results.

Note – I wanted to test how user-friendly the kettleclamp was.

• Was it easy to assemble?

Yes – for this experiment, I didn’t give my guinea-pig any instructions on how to assemble or work with the kettleclamp. The video we shot was his first try with the clamp – you can see how he fiddled with the pivoting handle before he went to work with it.

• Does it work like a “real” kettlebell?

For swings & cleans, it works exactly like a “real” kettlebell.

For snatches, we had a bit of an issue with lowering the kettleclamp from the overhead position back down to the hanging position. Due to the shape and size of the big-ass dumbbells we were using, we kept bashing our shoulders with the side of the dumbbell. Not a huge problem, but it forced us to modify our form a little bit.

Overall, the kettleclamp is a kick-ass piece of fitness equipment….and as soon as I can convince them to set up an affiliate program, you will be able to buy them via Health Habits.

Get Fit & Lose Weight – Emotional Jeet Kune Do

Every day I help clients discover & push the buttons that they need to push…. if they are going to…

1. Get the exercise their body needs
2. Eat the food their body needs
3. Think the thoughts they need to think and
4. Feel the feelings they need to feel

…in order to become the healthiest, fittest, sexiest, most awesomest selves they can possibly be.

Here’s an example of the plan I used to help one of my clients lose 185 lbs over the past two years.

• 319lbs – 185 lbs = 134 lbs

Small carb-free meals for breakfast and lunch

For example, breakfast would be 3 scrambled eggs with butter AND lunch would be a small Greek salad with feta, olives, lettuce & tomatoes – no dressing.

My reasoning behind this approach was that she was a busy executive and was very, very busy throughout the day. The combination of a busy day and not being around food made it “easy” to focus on work and forget about food.

It took a few weeks for “easy” to become easy. She hated me a little bit at first.

Large Paleo meal at dinner after her evening workout

1 big plate full of paleo-friendly food after her workout. That means loads of veggies and a good sized piece of animal protein. She was also allowed to have a piece of fruit for dinner. One of her favorites was the sauteed apples I posted about here.

She was full after dinner every single night.

Supplements

• 1 tbsp of fish oil every morning
• Probiotics with breakfast
• Digestive enzymes with each meal
• Multi-vitamin and minerals
• Workout energy drink – I had her use Scivation Xtend

Emotional Jeet Kune Do

My client is a very, very smart woman. And very self aware. So when I told her that she WOULD transform her body into something even more awesome than what she was asking for…she told me that I was full of shit. Literally…she told me I was full of shit.

And after I finished laughing my ass off…I explained to her that over the 20+ years I have been training people, I have learned two things:

1. Massive physical change is theoretically possible for just about everyone
2. I am really, really good at making the theoretical happen

And to make the theoretical come true, I employ a system of emotional Jeet Kune Do on my clients. And like Bruce Lee, my emotional Jeet Kune Do is a style with no style.

This means that since we’re all unique creatures with our own individual thoughts, feeling, emotions and peculiarities…there is no fitness/diet plan that will produce awesome results for all of us.

We all have our own unique buttons that need to be pushed to get us to break and replace our bad habits.

And in her case, I asked her to lie to herself.

• First, I asked her to imagine herself as a total freak of nature…super healthy, super fit, super sexy, etc…
• Second, I asked for her reaction to this visual picture
• She came back with another “you’re full of shit” comment
• After which, I went into my spiel  about being good at making transforming people and that I truly 100% believed that we can make this change with her body. And that the biggest impediment was that she didn’t believe me.

Here’s where the Jeet Kune Do comes in.

• I asked her to start lying to herself

Whenever she doubted my plan…or her ability to not eat ice cream…or that she would ever have a butt you could bounce quarters off of…I wanted her to:

1.  Accept her doubts (past history + emotions will not be ignored or minimized)
2. Get angry and tell the doubts to “Fuck Off…because  she’s going to do exactly what those doubts say she can’t”

And the reason I think this worked for her is because in her business career she has been faced many times with people, boards, companies & governments who told her that she couldn’t do what she wanted to do.

And most of the time, she responded by getting angry, getting to work and kicking their asses (after telling them to fuck off…inside her head)

The essence of emotional Jeet Kune Do is to search for your buttons…not your friend’s buttons, or the fitness guru’s buttons…YOUR BUTTONS.

Get Ripped, Get Huge ASAP

The Holy Grail of Bodybuilding

1. Get ripped…
2. while packing on slabs of muscle…
3. in a short time frame….
4. without drugs.

And here’s how we’re going to do it.

NUTRITION

Calories

Between 10 – 12 calories per pound of Lean Body Mass (LBM)

• LBM = your total weight – body-fat weight

Example

• a 220 lb man with 20% BF has an LBM of 176 lbs
• An LBM of 176 = a range of 1760 to 2112 calories per day

Peri-Workout Nutrition

Drink a serving of Gaspari Nutrition’s Size On Max Performance during the course of your workout.

• Creatine + whey protein hydrosylate + leucine + carbohydrates + some other “stuff” = my favorite workout drink.  (180 calories)

Post-Workout Nutrition

• Whey Isolate protein shake – water, 2 scoops of  protein, shake, chug – (200 – 260 calories of muscle re-building-ness)

[box type=”note”]If you’re finding that you’re not gaining or shudder…losing some muscle mass on this plan, I want you to add extra carbs to this shake – fruit, sweeteners, whatever Take the calories away from the carbs you eat during the rest of the day[/box]

Rest of the Day Nutrition

In addition to the workout supplements, I recommend 2 tbsps of fish oil to be taken each day. Personally, I take 1 tbsp in the morning and the second spoonful before I go to bed.

Next, we need to subtract the supplement calories from the daily allowance…

• Fish Oil (240 cal)
• Size On (180 cal)
• Whey Protein shake (200 – 260 cal)
• Total – 620-680 calories

This leaves our test subject with between 1080 and 1492 calories for the rest of the day

Here’s how he’s going to get those calories

• 1/2 will come from carb-free Protein sources – eggs, beef, chicken, fish, etc…
• 1/2 will come from the approved vegetable list

If you need to use fat to prepare your meals, subtract those calories from your protein sources

Approved Vegetable List

• Leafy, green, salad-type vegetables – Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb’s lettuce, Land cress, Lettuce, Lizard’s tail, Melokhia, Miner’s Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow
• Flowers and flower buds – Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms
• Bulb and stem vegetables – Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek
• Root and tuberous vegetables – Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam
• Sea vegetables – Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame
• Other Vegetables/ Fruits – Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon
Approved Supplementary Fats
• Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, and olive oil (over salads & veg only – don’t cook with olive oil)

TRAINING

This series of workouts will pile on muscle mass faster than a big tub of steroids.

.Reference

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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.

Say Yes to Fitism

Last night on the news, I listened to stories about socialism, racism, creationism, nationalism, and multiculturalism.

How come we never hear about…

Fitism:  the doctrine that fitness and the fit lifestyle are awesome and important. “his fitism allowed him to look great naked”

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

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

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

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 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.

Science of the Squat – Depth & Load – and How They Impact Your Squatting Muscles

The squat is often called the King of Exercises.

And for good reason – because nothing develops lower body muscle mass, strength & power faster & better than barbell squats.

And if you want to be known as the King of the King of Exercises, you’re going to need to take a look at this new research published in the Journal of Strength & Conditioning Research

Purpose

The purpose of this study is to determine the relative muscular effort (RME) while performing the squat exercise. Specifically, the researchers were looking at the effects of barbell load and squat depth on hip extensor, knee extensor and ankle plantar-flexor RME.

Study Design

Ten strength-trained women performed squats (50-90% of 1 RM) in a motion analysis laboratory to determine hip extensor, knee extensor and ankle plantar-flexor net joint moment (NJM). Maximum isometric strength in relation to joint angle for these muscle groups was also determined. RME was determined as the ratio of NJM to maximum voluntary torque matched for joint angle.

Results

Both barbell load and squat depth had significant interaction effects on hip extensor, knee extensor and ankle plantar-flexor RME (relative muscular effort).

• Knee extensor RME increased with greater squat depth but not barbell load
• Ankle plantar-flexor RME increased with barbell load but not greater squat depth
• Hip extensor RME increased with both greater squat depth and barbell load

Conclusions

This data suggest:

1. Training for the knee extensors can be performed with low relative intensities but require a deep squat depth.
2. Heavier barbell loads are required to train the hip extensors and ankle plantar-flexors.

What does this mean to you???

It depends on your training goals?

• Are you a bodybuilder trying to develop your quad sweep ala Tom Platz?

Then you need to squat deep – Ass to the Grass as they say

• Or maybe you’re a sprinter, or a football player, or a powerlifter, or a strongman looking to develop a uber-power posterior chain to dominate your sport?

Then you need to focus more on load than depth of squat

• Or maybe you’re an all-around / hybrid kind of athlete like myself?

Either way, with this info, you’ll be able to design better/smarter/more effective squat programs…all thanks to science 🙂

Reference

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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

• 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

• 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.

Uncle Sam says…

….’cuz a nation of lazy, obese tv watchers would have got their asses handed to them by the Redcoats.

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

• 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 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 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

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

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

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 18 – Day 1

Week #18 is a bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

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 a yoga or pilates or do a week of cardio. And most of you could do with a bunch of joint mobility work, so go visit Kelly Starrett over at Mobility WOD and start working out some of those kinks.

Alright, let’s get on with the…

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

Leg Press (or squats or Bulgarian split squats)

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

Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!

Impossible???

Nope

* Start 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

Once finished, your legs and lungs should feel like you just ran a marathon

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

Exercise #2

Seated Machine Row (or standing cable row or standing band row)

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

Once again, I want you to get 25 reps!!!

Start 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

That’s it, you’re done for today.

Stretch and Go home

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

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
3. Glutes, hips, hamstrings (all around the back of your legs)

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

…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)

Best Body Workout – 2012 – Week 14 – Day 1

Week #14 is an exact copy of Week #13 – HIIT sprint intervals & HIRT weightlifting intervals

• 5 x 3 min HIIT sprint interval blocks, and
• 5 x 3 min HIRT lifting interval blocks

For a total of 30 mins of fat-burning, metabolism boosting, fitness maximizing, sweat dripping fun

Now that you know the workout, you should be able to improve upon last week’s performance

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

The HIRT sets will consist of:

• 2 exercises performed back to back for 3 minutes.
• Rest kept to a minimum
• Low number of reps per set

The HIIT sets will consist of a series of sprints (of varying lengths) performed over 3 minutes. I will change up the duration of sprints & rest periods throughout the workout. How you HIIT is up to you – running sprints, cycling sprints, rowing sprints, StairMaster sprints, swimming sprints, etc…

HIRT #1

Perform as many sets as you can in 3 minutes

HIIT #1

3 x 10:50 sprints (10 sec sprint : 50 seconds slow)

HIRT #2

Perform as many sets as you can in 3 minutes

HIIT #2

2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)

HIRT #3

Perform as many sets as you can in 3 minutes

HIIT #3

3 x 15:45 sprints (15 sec sprint : 45 sec slow)

HIRT #4

Perform as many sets as you can in 3 minutes

HIIT #4

2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)

HIRT #5

Perform as many sets as you can in 3 minutes

HIIT #5

2 x 10:20 sprints + 1 x 10:50 sprints + 2 x 10:20 sprints  (5 sprints total)

Alright…that’s it for the workout portion of this workout.

Now, it’s time to spend about 20 minutes stretching muscles & mobilizing tight joints. Most people have issues with hip flexors, glutes, pec minor, and shoulders, but since we’re all individuals, I want you to focus on loosening up your own personal “tight bits”.

Best Body Workout – 2012 – Week 13 – Day 1

Week #13 is all about intervals – HIIT sprint intervals & HIRT weightlifting intervals

• 5 x 3 min HIIT sprint interval blocks, and
• 5 x 3 min HIRT lifting interval blocks

For a total of 30 mins of fat-burning, metabolism boosting, fitness maximizing, sweat dripping fun

In addition, I have an awesome new joint mobility exercise I want you to do during your end-of-workout stretching/mobility work.

Alright, let’s get on with the…

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

The HIRT sets will consist of:

• 2 exercises performed back to back for 3 minutes.
• Rest kept to a minimum
• Low number of reps per set

The HIIT sets will consist of a series of sprints (of varying lengths) performed over 3 minutes. I will change up the duration of sprints & rest periods throughout the workout. How you HIIT is up to you – running sprints, cycling sprints, rowing sprints, StairMaster sprints, swimming sprints, etc…

HIRT #1

Perform as many sets as you can in 3 minutes

HIIT #1

3 x 10:50 sprints (10 sec sprint : 50 seconds slow)

HIRT #2

Perform as many sets as you can in 3 minutes

HIIT #2

2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)

HIRT #3

Perform as many sets as you can in 3 minutes

HIIT #3

3 x 15:45 sprints (15 sec sprint : 45 sec slow)

HIRT #4

Perform as many sets as you can in 3 minutes

HIIT #4

2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)

HIRT #5

Perform as many sets as you can in 3 minutes

HIIT #5

2 x 10:20 sprints + 1 x 10:50 sprints + 2 x 10:20 sprints  (5 sprints total)

Alright…that’s it for the workout portion of this workout.

Now, it’s time to spend about 20 minutes stretching muscles & mobilizing tight joints. Most people have issues with hip flexors, glutes, pec minor, and shoulders, but since we’re all individuals, I want you to focus on loosening up your own personal “tight bits”.

Best Body Workout – 2012 – Week 10 – Day 2

Another super-fun Tabata workout

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.

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

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

Also helpful to these workouts is 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

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

Incline DB Chest Press

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

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

HIIT #2

• 3 x 10:50 sec sprints.

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

• 10 seconds sprinting
• 50 seconds rest
• 3x

Lay on the floor & catch your breath.

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

Tabata #3

Pulldowns – vary grips as needed

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

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

HIIT #3

• 3 x 10:50 sec sprints.

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

• 10 seconds sprinting
• 50 seconds rest
• 3x

Lay on the floor & catch your breath.

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

Tabata #4

Cable Woodchops

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

That should be enough for today.

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

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

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

.

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

Ultimate Hardgainer Workout – Shoulders, Back, Neck and Traps

DAY 4 – Shoulders / Vertical Back / Neck & Traps

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

7 supersets in a row – 2 of them single limb sets – 5 of them with 2 exercises apiece

Superset #1

1. Wide Grip Pulldowns / Assisted Chins supersetted with
2. Overhead Shrugs (barbell or dumbbells)
• 2 Exercises 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, wipe up your sweat and move onto Superset #2

Superset #2

1. Narrow Grip Pulldowns (or assisted Narrow Grip Pull-Ups)
2. DB Waiter Walks
• 2 Exercises – 5 MINUTES – Set your timer
• 5 reps per exercise per set of Pulldowns  – using a weight you could perform 10-15 reps with
• 30 STEPS per set for Waiter Walks – be aware of your environment as you walk – no tripping
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, move onto Superset #3

Superset #3

1. Face Pulls on Pulldown Machine (or bands)
2. BB or DB Front Raises (or bands)
• 2 Exercises 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes move onto Superset #4

Superset #4

1. Single Arm Dumbbell Side Lateral Raise – dumbbell, kettlebell, band
• 1 Exercise – 5 MINUTES – Set your timer
• 5 reps per arm, alternating left, right, left, right… using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, stagger on over to Superset #5

Superset #5

1. 4-Way Neck Flexion – (replace machine resistance with hand reistance ONLY)
2. Straight Arm Pulldowns – (cable or band) – also called Shrug Pulldowns or Scapula Pulldowns
• 2 Exercises – 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, have faith that you’re almost finished and move onto Superset #6

Superset #6

1. Straight Arm Pushdown – (cable or band) – often incorrectly called a S.A. Pulldown
2. DB Shoulder Press – (DB, KB or band)
• 2 Exercises –  5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, rejoice in the knowledge that you have only 5 more minutes to go

Superset #7

1. Single Arm Dumbbell Side Lateral Raise – dumbbell, kettlebell, band
• 1 Exercise – 5 MINUTES – Set your timer
• 5 reps per arm, alternating left, right, left, right…using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set

That’s it for today, and if you don’t want to be brutally sore for the next 3 days, take a look at these post-workout pain-reducing techniques.

The Ultimate Hardgainer Workout – Arms and Core

DAY 3 – Arms / Core

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

Arms

3 supersets in a row…1,2,3

Superset #1

1. 2 Arm Palms-Up Bicep Curl – (Barbell, Dumbbell, Cable or Bands)
2. Overhead Tricep Extension – (Barbell, Dumbbell, Cable or Bands)
• 2 Exercises 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #2

1. 2 Arm Hammer Curl – (Barbell, Dumbbell, Cable or Bands)
2. Tricep Pushdowns (cable or bands)
• 2 Exercises 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

1. Undergrip Bodyweight Rows
2. Bodyweight Skullcrushers
• 2 Exercises 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, get your ass off the floor and move onto Superset #3

Core

3 more supersets.

Superset #1
• 2 Exercises – 5 MINUTES – Set your timer
• 5 reps per exercise per set  – bodyweight only
• Keep proper form on every rep
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps with good form, drop the number of reps
• After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #2

1. Woodchops – (Cable or Bands) – rotate through the hips – DON’T twist the spine
2. DB Waiter Walks
• 2 Exercises 5 MINUTES – Set your timer
• 5 reps per side per set for Woodchops  – using a weight you could perform 10-15 reps with
• 30 sets per set for Waiter Walks – be aware of your environment as you walk – no tripping
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

1. McGill Crunch
2. Stir The Pot – McGill – FF to 1:03 on the video
• 2 Exercises 5 MINUTES – Set your timer
• 5 reps per set of McGill crunches
• 5 circles in each direction for Stir The Pots
• Keep proper form
• Minimize rest between sets
• If you can’t complete 5 reps on a set, slightly increase your rest period
• After 5 minutes, collapse on the floor and do 10-15 minutes of stretching
That’s it for today, and if you don’t want brutally sore arms for the next 3 days, take a look at these post-workout pain-reducing techniques.

Ultimate Hardgainer Workout – Chest and Back

DAY 2– Chest / Horizontal Back / Rear Delt

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

Chest / Rear Delts

Perform the following 3 Chest / Rear Delt Supersets in series – 1,2,3

DB Fly / DB Press / DB Rear Delt Fly – 3 different positions (high incline/med incline/flat) – 5 minutes each position

• 3 exercises back to back for 5 MINUTES – Set your timer
• 5 reps per exercise per set – using a weight you could perform 10-15 reps with
• No rest between exercises
• After you’ve completed the 5 min of High Inclines, rest for a minute and adjust the bench to a mid-incline position
• After 5 minutes of mid-inclines, adjust the bench to a flat position
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• Including rest periods, this should take 20 minutes

Horizontal Back

This time, you have 2 single arm exercises, followed by a 2 exercise superset

Standing 1 Arm Cable Row (you can substitute bands)

• 1 exercise – 5 MINUTES – Set your timer
• Set the cable stack/band in a low position
• 5 reps per set – using a weight you could perform 10-15 reps with
• Do 5 reps with the left hand, then do 5 reps with the right hand
• After this set, move the position of the cable UP one notch
• 5 reps left hand, 5 reps right hand
• No rest between sets
• Here’s what the mid position will look like
• Continue moving the cable up one notch until you reach the high position or the 15 minutes are complete
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set

1 Arm Bodyweight Row (Smith Machine, suspension trainer, cable stack set to heaviest weight)

• 1 exercise – 5 MINUTES – Set your timer
• 5 reps per set – bodyweight only
• Do 5 reps with the left hand, then do 5 reps with the right hand
• As you tire, change the angle of the exercise…horizontal is harder, vertical is easier
• No rest between sets
• No partial reps – full range of motion

Cable Straight-Arm Push-down / Push-Ups (you can substitute a band for the cable)

• 2 exercises – 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
• Do 5 reps push-downs, then do 5 reps with of push-ups
• As you tire, I want you to sacrifice the number of reps instead of sacrificing form
• If you can’t complete 5 reps on the pushdowns, lower the weight for the next set
• If you can’t get 5 reps on push-ups give me 4..or 3..but keep the form tight
• No rest between sets
• No partial reps – full range of motion

That’s it for today, and if you don’t want a brutally sore upper body for the next 3 days, take a look at these post-workout pain-reducing techniques.

• Next Hardgainer Workout is Arms & Core training

Ultimate Hardgainer Workout – Legs

Yesterday I outlined The HealthHabits HardGainer Program of Death.

Today, it’s the details for…

DAY 1 – Quads / Hip flexors / Hams / Glutes

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

Perform the following 4 Quad / Hip Flexor exercises in series – 1,2,3,4

Leg Press

• Alternating sets of single-leg leg presses
• 5 reps per set – using a weight you could perform 10-15 reps with
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, strip your weights and move onto….

Bulgarian Split Squat

• Bodyweight only
• 5 reps per set
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• Try to get 5 reps per set – odds are you will be doing singles by the end of the 5 min
• After 5 minutes, stagger over to the Straight Leg Raise bench

Single Leg – Leg Raises

• Bodyweight only
• 5 reps per set
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• Try to get 5 reps per set – odds are you will be doing singles by the end of the 5 min
• Hard – straight leg – Easier – bent leg –  Easiset – Bench Knee-Ups
• After 5 minutes, pick yourself up and move over to
• NOTE – videos show 2 leg version – sorry for the confusion

Leg Extensions

• Alternating sets of single-leg leg extensions
• 5 reps per set – using a weight you could perform 10-15 reps with
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, strip your weights and move onto….

Hams / Glutes

Now that we’ve trashed the front of your legs, it’s time to move to the backside. Same as last time…1,2,3,4.

Single Leg Hip Thrust

• Alternating sets of single-leg hip thrusts
• 5 reps per set – using a weight you could perform 10-15 reps with
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, strip your weights and move onto….

Single Leg Leg Curl

• Alternating sets of single-leg hip thrusts
• 5 reps per set – using a weight you could perform 10-15 reps with
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, it’s time for…

• Alternating sets of single-leg hip thrusts
• 5 reps per set – using a weight you could perform 10-15 reps with
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• Try to get 5 reps per set – odds are you will be doing singles by the end of the 5 min
• After 5 minutes, pick yourself up and move over to…

Single Leg Stability Ball Leg Curl

• Alternating sets of single-leg stability ball leg curls
• Bodyweight only
• 10 reps per set per leg
• Go back and forth from left to right for 5 MINUTES – Set your timer
• No rest between sets
• No partial reps – full range of motion
• If you’re too wobbly to hold second leg in the air, bend your knee and put your foot flat on the floor

That’s it for today, and if you don’t want brutally sore legs for the next 3 days, take a look at these post-workout pain-reducing techniques.

The next post will outline the details of  Day 2 – Chest & Back

The Ultimate Hardgainer Workout

Every week, I get a couple of readers ask me about training programs for hardgainers. And while, I do have a great size-building workout posted already….it isn’t a true hardgainer program.   So here are the instructions for my ultimate hardgainer workout.

But this one is.

THE RULES

1. Focus on individual muscles or small groups & not movements – think pecs instead of bench press
2. Keep the number of muscles worked per workout to a minimum – no full-body workouts
3. Maximize the volume of work applied to those muscles
4. Limit rest periods during the workout
5. Make good use of post-workout recovery techniques to help aid recovery and avoid crippling DOMS
6. In between these workouts, don’t do anything more challenging than a brisk walk.

All of these rules work together to do one thing:

To force the targetted muscles to do the most amount of direct work that is humanly possible….and then help you recover from it. For whatever reason, hardgainers need to be pushed really, really, really hard to force their bodies to adapt and create new, bigger muscles

Okay, that’s the theory….here’s what you’re actually going to do.

The Week at a Glance

• For true hardgainers, I have set this up as a 4 day split routine with a mandatory 5th Rest Day.
• After the rest day, you start over with Day 1.
• This means 6 workouts per week.

1. Quads / Hip flexors / Hams / Glutes
2. Chest / Horizontal Back / Rear Delts
3. Biceps / Triceps / Core
4. Shoulders (Front/Side) / Vertical Back / Neck & Traps
5. Rest
6. Repeat
Note: This 4 day program can be modified to fit your goals/lifestyle/training experience level
• Instead of 4 on-1 off, you could do it over 7 days with M/W/F/Sun being your training days
• Or over 8 days with an off day in between each training day
• Or you include include one or more of these workouts into an existing program to bring up lagging bodyparts

The 4 on-1 off works best, but it’s pretty intense

A Day at a Glance

• Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.
• With this workout, instead of counting reps, set & weight lifted, each muscle group will be trained for a set time, with the goal being to do the most “work” during that set period of time.
• Each muscle group will be hit with 2 – 4 exercises during that set time period.
• Each muscle group will usually be hit by both compound (bench press) and isolation exercises (DB chest fly).
• I have organized the exercises in a specific order to maximize your results.
• We will be using 3 different set-extension techniques to help you extend the length of the set and maximize the volume of work inflicted on your muscles.

1. Alternating Single Limb Sets – left, right, left, right – kinda self-explanatory
2. Drop Setslowering the weight used on successive sets as you begin to fatigue
3. Rest Pausewhen you think you can’t complete that final rep, pause…take 2-3 big breaths…and then lift the weight

Okay, there’s the overview.  Here come the workouts…

Next PageDay 1 – Quads / Hip flexors / Hams / Glutes

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Best Body Workout – 2012 – Week 8 – Day 3

Last workout of the week….enjoy it. Next week is all new.

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

Superset #1

• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, lower the bench half way and get ready for Superset #2

Superset #2

1. Medium Incline DB Chest Fly
2. Medium Incline DB Chest Press
3. Medium Incline DB Rear Delt Fly
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, lower the bench all the way flat and get ready for Superset #3

Superset #3

1. Flat DB Chest Fly
2. Flat DB Chest Press
3. Flat DB Rear Delt Fly
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, clean up your equipment and get ready for Superset #4

Superset #4

1. Standing 1 Arm Cable or Band Row
• 1 exercise – 5 MINUTES – Set your timer
• Set the cable stack/band in a low position
• 5 reps per set – using a weight you could perform 15-20 reps with
• Do 5 reps with the left hand, then do 5 reps with the right hand
• After this set, move the position of the cable UP one or two notches
• 5 reps left hand, 5 reps right hand
• No rest between sets
• Here’s what the mid position will look like
• Continue moving the cable up one notch until you reach the high position or the 15 minutes are complete
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set

Superset #5

1. 1 Arm Bodyweight Row (Smith Machine, suspension trainer, cable stack set to heaviest weight)
• 1 exercise – 5 MINUTES – Set your timer
• 5 reps per set – bodyweight only
• Do 5 reps with the left hand, then do 5 reps with the right hand
• As you tire, change the angle of the exercise…horizontal is harder, vertical is easier
• No rest between sets
• No partial reps – full range of motion

Superset #6

1. Cable Straight-Arm Push-down (you can substitute a band for the cable)
2. Push-Ups (bodyweight)
• 2 exercises – 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 15-20 reps with
• Do 5 reps push-downs, then do 5 reps with of push-ups
• As you tire, I want you to sacrifice the number of reps instead of sacrificing form
• If you can’t complete 5 reps on the pushdowns, lower the weight for the next set
• If you can’t get 5 reps on push-ups give me 4..or 3..but keep the form tight
• No rest between sets
• No partial reps – full range of motion

That’s it…you’re done for the day.

Reminder
• If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
• Try to keep rest periods as short as possible – it’s key to the fat-burning effect
• This is a tough workout, no matter what your fitness level, so take a look at these post-workout pain-reducing techniques.

Best Body Workout – 2012 – Week 8 – Day 2

Last week for this workout…give it all you got.

NOTE – When I say “Choose a weight, you could perform 15 – 20 reps with”, choose wisely. The 20 rep weight is going to feel too light at the start of the 5 min, but will allow you to push really hard and virtually eliminate rest periods. Awesome for increasing EPOC and burning fat. The 15 rep weight is going to catch up with you, causing increased rest periods and/or decreasing the number of reps per set. It’s also more likely to cause you post workout muscle pain (aka DOMS)

Neither is “wrong”, they’re just different.

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

Superset #1

1. Wide Grip Pulldowns / Assisted Chins supersetted with
2. Overhead Shrugs (barbell or dumbbells)
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, wipe up your sweat and move onto Superset #2

Superset #2

1. Narrow Grip Pulldowns (or assisted Narrow Grip Pull-Ups)
2. DB Waiter Walks
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

1. Face Pulls on Pulldown Machine (or bands)
2. BB or DB Front Raises (or bands)
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, mop up your tears and move onto Superset #4

Superset #4

1. Single Arm Dumbbell Side Lateral Raise – dumbbell, kettlebell, band
• 5 Minutes – Set your timer
• 5 reps per arm, alternating left, right, left, right…
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, stagger on over to Superset #5

Superset #5

1. 4-Way Neck Flexion – (replace machine resistance with hand reistance ONLY)
2. Straight Arm Pulldowns – (cable or band)
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, have faith that you’re almost finished and move onto Superset #6

Superset #6

1. Straight Arm Pushdown – (cable or band)
2. DB Shoulder Press – (DB, KB or band)
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, you’re DONE

Go stretch for 15 minutes, grab a shower and stagger out of the gym.

Just kidding…you’ll feel fine in a few minutes 🙂

Notes
• If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
• Try to keep rest periods as short as possible – it’s key to the fat-burning effect

Best Body Workout – 2012 – Week 8 – Day 1

Today’s workout is a repeat of last week….focusing on a bunch of timed HIRT supersets with short rest periods.

I’m asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that pushes your anaerobic energy systems very hard and helps make you a faster athlete…even if you don’t consider yourself an athlete.

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

Superset #1

1 Leg Leg Presses

• 5 Minutes – Set your timer
• 5 reps per leg, alternating left, right, left, right…
• Choose a weight, you could perform 15 – 20 reps with
• While keeping proper form, perform this lift explosively
• Minimize rest between sets
• After 5 minutes, wipe off the leg press machine and move onto Superset #2
Note – if you don’t have access to a leg press, substitute 1 leg squats

Superset #2

1 Leg Hip Thrusts – bodyweight, barbell or Smith Machine

• 5 Minutes – Set your timer
• 5 reps per leg, alternating left, right, left, right…
• Choose a weight, you could perform 15 – 20 reps with
• While keeping proper form, perform this lift explosively
• Minimize rest between sets
• After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

Bulgarian Split Squat – bodyweight, dumbbell, kettlbell or barbell

• 5 Minutes – Set your timer
• 5 reps per leg, alternating left, right, left, right…
• Choose a weight, you could perform 15 – 20 reps with
• While keeping proper form, perform this lift explosively
• Minimize rest between sets
• After 5 minutes, wipe off the leg press machine and move onto..

Superset #4

• 5 Minutes – Set your timer
• 5 reps per leg, alternating left, right, left, right…
• Choose a weight, you could perform 15 – 20 reps with
• While keeping proper form, perform this lift explosively
• Minimize rest between sets
• After 5 minutes, wipe off the bench and move onto Superset #5

Superset #5

1 Leg Leg Extension – machine, band

• 5 Minutes – Set your timer
• 5 reps per leg, alternating left, right, left, right…
• Choose a weight, you could perform 15 – 20 reps with
• While keeping proper form, perform this lift explosively
• Minimize rest between sets
• After 5 minutes, wipe off the bench and move onto Superset #6

Superset #6

Single Leg Stability Ball Leg Curl  – machine, band

• 5 Minutes – Set your timer
• 5 reps per leg, alternating left, right, left, right…
• Choose a weight, you could perform 15 – 20 reps with
• While keeping proper form, perform this lift explosively
• Minimize rest between sets
• There is a good chance you will need to put the non-working leg on the floor with this exercise. I did this workout last night and part way through my core was fatiguing thanks to my tired legs…end result: my lower back started to ache. I dropped the non-working leg to the floor and finished off the 5 min. No point in hurting your back
• After 5 minutes, wipe off the bench and go flop onto a mat and stretch out those leg muscles.

You’re done for the day.

Notes

• If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
• Try to keep rest periods as short as possible – it’s key to the fat-burning effect

Best Body Workout – 2012 – Week 7 – Day 3

Last workout of the week….enjoy it.

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

Superset #1

• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, lower the bench half way and get ready for Superset #2

Superset #2

1. Medium Incline DB Chest Fly
2. Medium Incline DB Chest Press
3. Medium Incline DB Rear Delt Fly
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, lower the bench all the way flat and get ready for Superset #3

Superset #3

1. Flat DB Chest Fly
2. Flat DB Chest Press
3. Flat DB Rear Delt Fly
• 5 Minutes – Set your timer
• 5 reps per exercise per set
• Choose a weight, you could perform 15 – 20 reps with
• Keep proper form – I would rather see you use less weight or perform fewer reps
• Minimize rest between sets
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set
• After 5 minutes, clean up your equipment and get ready for Superset #4

Superset #4

1. Standing 1 Arm Cable or Band Row
• 1 exercise – 5 MINUTES – Set your timer
• Set the cable stack/band in a low position
• 5 reps per set – using a weight you could perform 15-20 reps with
• Do 5 reps with the left hand, then do 5 reps with the right hand
• After this set, move the position of the cable UP one or two notches
• 5 reps left hand, 5 reps right hand
• No rest between sets
• Here’s what the mid position will look like
• Continue moving the cable up one notch until you reach the high position or the 15 minutes are complete
• No partial reps – full range of motion
• If you can’t complete 5 reps on a set, lower the weight for the next set

Superset #5

1. 1 Arm Bodyweight Row (Smith Machine, suspension trainer, cable stack set to heaviest weight)
• 1 exercise – 5 MINUTES – Set your timer
• 5 reps per set – bodyweight only
• Do 5 reps with the left hand, then do 5 reps with the right hand
• As you tire, change the angle of the exercise…horizontal is harder, vertical is easier
• No rest between sets
• No partial reps – full range of motion

Superset #6

1. Cable Straight-Arm Push-down (you can substitute a band for the cable)
2. Push-Ups (bodyweight)
• 2 exercises – 5 MINUTES – Set your timer
• 5 reps per exercise per set  – using a weight you could perform 15-20 reps with
• Do 5 reps push-downs, then do 5 reps with of push-ups
• As you tire, I want you to sacrifice the number of reps instead of sacrificing form
• If you can’t complete 5 reps on the pushdowns, lower the weight for the next set
• If you can’t get 5 reps on push-ups give me 4..or 3..but keep the form tight
• No rest between sets
• No partial reps – full range of motion

That’s it…you’re done for the day.
Reminder

• If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
• Try to keep rest periods as short as possible – it’s key to the fat-burning effect
• This is a tough workout, no matter what your fitness level, so take a look at these post-workout pain-reducing techniques.