Best Body Workout – 2013 – Week 11 – Day 3

It’s the last workout for week #11  and today’s workout is once again…all about HIIT and core stability.

Next Monday is all new stuff.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

uncles-sam-workout

Set #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for two full minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #2

  1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

bridge-plank-core

Set #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for two full minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #4

  1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

side-plank

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

NEXT WEEK’S WORKOUTS

Monday, we start a brand new form of workouts.

[box type=”important”]And part of that workout is going to involve strength bands.

So, for the last time…I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of  moolah my way. [/box]

Best Body Workout – 2013 – Week 11 – Day 2

Get ready for a butt-kicking (yours) combination of HIIT and timed HIRT supersets.

THE WARM-UP

This is the same warm-upI use with my real-world clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to alternate between 60 seconds sets of HIIT sprints and 5 minute HIRT resistance supersets.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #2 

  1. Bulgarian Split Squats
  2. Toes to the Ceiling 
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Bulgarians, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

Superset #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #4

  1. Bodyweight Shoulder Press
  2. Single Leg Hip Thrust – feet elevated
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Hip Thrusts, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

Superset #5

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #6 

  1. Wide Grip Push-Ups
  2. Lateral (side to side) Squats
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the Squats, hold onto a DB/KB
  • Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]Remember…We’re going to start using bands soon…so make sure you have some…and not the crappy (and dangerous) tube-style of resistance bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.[/box]

Best Body Workout – 2013 – Week 11 – Day 1

It’s week #11 of our Best Body Transformation 2013 series, and you have just finished a very demanding portion of the program. This week, we are going to shift back to a primarily HIIT style of training program, designed to increase fitness and minimize fitness…while giving your muscles a bit of a respite from the pounding they took for the past 6 weeks.

Have fun.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

bridge-plank-grey

Set #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #2

  1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

bridge-plank-core

Set #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

usain-bolt

Set #4

  1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

side-plank

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In 2 or 3 weeks, I want to start adding in some band training.

I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Note – I will put together a quick article tomorrow outlining which bands you might want to buy.[/box]

Best Body Workout – 2013 – Week 10 – Day 3

Last workout of the week!!!! Congrats for making it through the end.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

flex-wheeler-2

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 2 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 2 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

  [box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

abs-fitness-health-exercise-workout

Best Body Workout – 2013 – Week 10 – Day 2

It’s the last time you are EVER going to do this workout…so give it your best effort.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

arms-abs-quads

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 2 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 2 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Reference

  • Excess Post-exercise Oxygen Consumption

Best Body Workout – 2013 – Week 10 – Day 1

This is the last week for this program. Next week is all-new stuff.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

kettlebell-woman-web

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 75 % of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 2 times
  • This means you will do 2 sets per leg and 2 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75 % of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 2 times
  • This means you will do 2 sets of presses and 2 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 9 – Day 3

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

flex-wheeler-2

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 50% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 3 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 3 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

  [box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 9 – Day 2

Same exercises as last week…with the new rep/set scheme that we started on Monday.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

arms-abs-quads

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 50% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 3 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 3 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Reference

  • Excess Post-exercise Oxygen Consumption

Best Body Workout – 2013 – Week 9 – Day 1

This week’s workouts are identical to last week, except for one major difference….we’re decreasing the number of sets while increasing the number of reps per set. This is the second time through on this workout and I expect you to do better than last time.

less-talk-more-walk

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 3 times
  • This means you will do 3 sets per leg and 3 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 3 times
  • This means you will do 3 sets of presses and 3 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 8 – Day 3

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

will-overcomes-pain

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 25% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 4 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 4 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

Remember…in 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

abs-fitness-health-exercise-workout

Best Body Workout – 2013 – Week 8 – Day 2

Get ready to sweat people…this workout is going to send your EPOC* through the roof.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • We’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 25% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want a maximum of 30 seconds
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 4 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 4 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type=”important”]Remember…in 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 8 – Day 1

It’s week #8 and we’re getting a second shot at the workout we did in Week #5.

If the program is working like I designed it, you should improve  your performance in all of the supersets.

Alright….let’s get to work.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • We’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 4 times
  • This means you will do 4 sets per leg and 4 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 4 times
  • This means you will do 4 sets of presses and 4 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

In 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 7 – Day 3

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 2 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 2 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

  [box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 7 – Day 2

Same exercises as last week…with the new rep/set scheme that we started on Monday.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 2 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 2 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Reference

  • Excess Post-exercise Oxygen Consumption

Best Body Workout – 2013 – Week 7 – Day 1

This week’s workouts are identical to last week, except for one major difference

  • We’re decreasing the number of sets while increasing the reps per set….again.

And remember…. If you find that the program is too complicated for you, please please please leave a comment and I will modify it. Seriously…leave a comment. You will be doing me and the rest of the readers a big favor.

less-talk-more-walk

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 75 % of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 2 times
  • This means you will do 2 sets per leg and 2 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75 % of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 2 times
  • This means you will do 2 sets of presses and 2 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

In a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 6 – Day 3

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 50% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 3 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 3 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 6 – Day 2

Same exercises as last week…with the new rep/set scheme that we started on Monday.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 50% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 3 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 3 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Reference

  • Excess Post-exercise Oxygen Consumption

Best Body Workout – 2013 – Week 5 – Day 3

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 25% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 4 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 4 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

Remember…in 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way.

abs-fitness-health-exercise-workout

Best Body Workout – 2013 – Week 5 – Day 2

Get ready to sweat people…this workout is going to send your EPOC* through the roof.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 25% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want a maximum of 30 seconds
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 4 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 4 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

Remember…in 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Reference

  • Excess Post-exercise Oxygen Consumption

Best Body Workout – 2013 – Week 5 – Day 1

It’s week #5 and we’re about to launch a 6 week program that…

  1. Is loaded with advanced training methodologies,
  2. BUT is designed to be simple enough for a beginner to understand and execute.

That’s the plan…. If you find that the program is too complicated for you, please please please leave a comment and I will modify it. Seriously…leave a comment. You will be doing me and the rest of the readers a big favor.

fit-is-sexy

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 4 times
  • This means you will do 4 sets per leg and 4 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 4 times
  • This means you will do 4 sets of presses and 4 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 4 – Day 3

It’s the last workout for week #4 of our Best Body Transformation 2013 series and today’s workout is once again…all about HIIT and core stability.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Set #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for two full minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #2

  1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

bridge-plank-core

Set #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for two full minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #4

  1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

side-plank

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

NEXT WEEK’S WORKOUTS

Monday, we start a brand new form of workouts.

Remember….in 1 or 2 weeks, I want to start adding in some band training.

I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Note – I will put together a quick article tomorrow outlining which bands you might want to buy.

Best Body Workout – 2013 – Week 4 – Day 2

It’s week #4 / Day #2 of our Best Body Transformation 2013 series and today’s workout is a combination of HIIT and timed HIRT supersets…like we did the first 3 weeks.

THE WARM-UP

This is the same warm-upI use with my real-world clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to alternate between 60 seconds sets of HIIT sprints and 5 minute HIRT resistance supersets.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

hardbody

Superset #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #2 

  1. Bulgarian Split Squats
  2. Toes to the Ceiling 
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Bulgarians, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

Superset #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #4

  1. Bodyweight Shoulder Press
  2. Single Leg Hip Thrust – feet elevated
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Hip Thrusts, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

Superset #5

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #6 

  1. Wide Grip Push-Ups
  2. Lateral (side to side) Squats
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the Squats, hold onto a DB/KB
  • Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Wednesday, we get back to a resistance training.

Remember…In 2 or 3 weeks, I want to start adding in some band training.

I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Best Body Workout – 2013 – Week 4 – Day 1

It’s week #4 of our Best Body Transformation 2013 series and today’s workout is all about HIIT and core stability.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Set #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #2

  1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

bridge-plank-core

Set #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #4

  1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

side-plank

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

In 2 or 3 weeks, I want to start adding in some band training.

I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Note – I will put together a quick article tomorrow outlining which bands you might want to buy.

Best Body Workout – 2013 – Week 3 – Day 3

It’s the last workout for week #3 of our Best Body Transformation 2013 series.

[box type=”note”]Just a reminder about how to time these sets. Here’s what I do. Set your timer for 30 x 10 second intervals. This will give you a final beep at the end of the superset (300 seconds = 5 minutes). Re individual sets, all you need to do is count 3 beeps (3 x 10 sec = 30 sec)[/box]

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

rg3-robert-griffin

THE WORKOUT

  • We are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • We are also going to use some 1 minute HIIT supersets today as well
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

face-the-wall-squat

  1. Face the Wall Squats
  2. Inch Worm
  • 5 Minutes – Set your timer (for 30 x 10-second intervals) or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

inch-worm

Superset #2 

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #3

pushup desk

  1. Push-Ups
  2. Arms-Overhead Reverse Lunge
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Push-Ups, adopt a “normal” arm position
  • I am showing a modified version of push-ups in the picture above. If you’re not strong enough for “normal” push-ups, I prefer not to do “girl” push-ups from the knees. Instead, use an implement (counter, chair, couch) to adopt a more vertical position.
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

reverse-lunge

Superset #4 

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute

Superset #5

hip-thrust--bodyweight

  1. 2-Leg Hip Thrusts with changing leg widths
  2. McGill Crunch
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • For the Hip Thrusts, change leg position from set to set. Start with feet together…moving to feet wide apart by the last set

mcgill-crunch

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Chest
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

HIIT sprints

Best Body Workout – 2013 – Week 3 – Day 2

It’s week #3 of our  Best Body Transformation 2013 and it’s the last time you will be doing this workout.

Unlike last week, we’ll be doing some HIIT sprints today. Lucky you.

[box type=”note”]As I asked you to do yesterday, I want you to perform 20-30 minutes of EZ cardio tomorrow. Friday, we return to another resistance training workout.[/box]

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

  • Like Monday, we are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

Bulgarian_Squat

  1. Bulgarian Split Squats
  2. Toes to the Ceiling 
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Bulgarians, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

hip-thrust-toes-to-ceiling

Superset #2 

modified-bw-shoulder-press

  1. Bodyweight Shoulder Press
  2. Single Leg Hip Thrust – feet elevated
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Hip Thrusts, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

single-leg-hip-thrust-2

Superset #3

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute
  • I prefer bike sprints or hill sprints

Superset #4 

bodyweight-skullcrusher2

  1. Bodyweight SkullCrusher
  2. Shuffle Jump Lunges
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • For the skullcrushers, make sure that your elbows are always pointing DOWN towards the floor

shuffle-jump-lunge

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Shoulders
  • Back
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT

Tomorrow, I want you to do 20 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Maffetone Heart Rate Calculator

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training with another workout posted here at HealthHabits.

Best Body Workout – 2013 – Week 3 – Day 1

Here we go…3nd week of our Best Body Transformation 2013 series.

Today’s workout is almost the same as the last two Mondays. The only differences is that we are adding 1 more set of HIIT sprints and adding in a cardio workout to be performed before the next resistance training workout.

Allons-y

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

homer-fat-fit

THE WORKOUT

  • We are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • We are adding in 1 additional HIIT set this week
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

face-the-wall-squat

  1. Face the Wall Squats
  2. Prone Bridge OR Stir the Pots (if you have a stability ball)
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto a dumbbell/kettlebell between your legs

stir-the-pot

Superset #2

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #3

body-weight-row

  1. Bodyweight Rows
  2. Single Leg Straight-Leg Deadlifts
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the rows, do them one arm at a time
  • If you need to add resistance to the SLDLs, hold onto a DB/KB

single-leg-deadlift

Superset #4

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #5 

wide-grip-push-up

  1. Wide Grip Push-Ups
  2. Lateral (side to side) Squats
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the Squats, hold onto a DB/KB
  • Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

lateral-squat-mike-boyle

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Pecs
  • Back
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, I want you to do 20 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

health fitness appearance exercise abs nutrition healthhabits

Best Body Workout – 2013 – Week 2 – Day 3

It’s the last workout for week #2 of our Best Body Transformation 2013 series.

[box type=”note”]I have had a couple of questions about how to time these sets. Here’s what I do. Set your timer for 30 x 10 second intervals. This will give you a final beep at the end of the superset (300 seconds = 5 minutes). Re individual sets, all you need to do is count 3 beeps (3 x 10 sec = 30 sec)[/box]

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • We are also going to use some 1 minute HIIT supersets today as well
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

face-the-wall-squat

  1. Face the Wall Squats
  2. Inch Worm
  • 5 Minutes – Set your timer (for 30 x 10-second intervals) or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

inch-worm

Superset #2 

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #3

pushup desk

  1. Push-Ups
  2. Arms-Overhead Reverse Lunge
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Push-Ups, adopt a “normal” arm position
  • I am showing a modified version of push-ups in the picture above. If you’re not strong enough for “normal” push-ups, I prefer not to do “girl” push-ups from the knees. Instead, use an implement (counter, chair, couch) to adopt a more vertical position.
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

reverse-lunge

Superset #4 

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute

Superset #5

hip-thrust--bodyweight

  1. 2-Leg Hip Thrusts with changing leg widths
  2. McGill Crunch
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • For the Hip Thrusts, change leg position from set to set. Start with feet together…moving to feet wide apart by the last set

mcgill-crunch

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Chest
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

Best Body Workout – 2013 – Week 2 – Day 2

Week # 2 – Workout #2 of our  Best Body Transformation 2013 series.

The exact same workout as last week…no additional HIIT sprints.

[box type=”note”]As I asked you to do yesterday, I want you to perform 20-30 minutes of EZ cardio tomorrow. Friday, we return to another resistance training workout.[/box]

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

willpower

THE WORKOUT

  • Like Monday, we are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

Bulgarian_Squat

  1. Bulgarian Split Squats
  2. Toes to the Ceiling 
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Bulgarians, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

hip-thrust-toes-to-ceiling

Superset #2 

modified-bw-shoulder-press

  1. Bodyweight Shoulder Press
  2. Single Leg Hip Thrust – feet elevated
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Hip Thrusts, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

single-leg-hip-thrust-2

Superset #3 

bodyweight-skullcrusher2

  1. Bodyweight SkullCrusher
  2. Shuffle Jump Lunges
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • For the skullcrushers, make sure that your elbows are always pointing DOWN towards the floor

shuffle-jump-lunge

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Shoulders
  • Back
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT

Tomorrow, I want you to do 20 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Maffetone Heart Rate Calculator

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training with another workout posted here at HealthHabits.

Best Body Workout – 2013 – Week 2 – Day 1

Here we go…2nd week of our Best Body Transformation 2013 series.

Today’s workout is almost the same as last Monday’s. The only differences is that we are adding 1 set of HIIT sprints and adding in a cardio workout to be performed before the next resistance training workout.

Let’s get on with the sweating.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • We are adding in 1 HIIT set this week
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

face-the-wall-squat

  1. Face the Wall Squats
  2. Prone Bridge OR Stir the Pots (if you have a stability ball)
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto a dumbbell/kettlebell between your legs

stir-the-pot

Superset #2 

body-weight-row

  1. Bodyweight Rows
  2. Single Leg Straight-Leg Deadlifts
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the rows, do them one arm at a time
  • If you need to add resistance to the SLDLs, hold onto a DB/KB

single-leg-deadlift

Superset #3

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #4 

wide-grip-push-up

  1. Wide Grip Push-Ups
  2. Lateral (side to side) Squats
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the Squats, hold onto a DB/KB
  • Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

lateral-squat-mike-boyle

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Pecs
  • Back
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT

Tomorrow, I want you to do 20-30 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

Best Body Workout – 2013 – Week 1 – Day 3

It’s the last workout for week #1 of our Best Body Transformation 2013 series. Just to re-cap one final time, these workouts are designed…

  • to be performed at home (or the gym or outdoors)
  • are the actual workouts I am using with my client

What I am attempting to do is create workouts that can be performed by a wide range of trainees – from beginners all the way to professional athletes. To do this, I am setting up a structure where…

  • I am using exercises that aren’t very complicated
  • weight/resistance is determined by the trainee’s level of ability
  • intensity level is determined by the trainee’s level of ability

I have been beta-testing these workouts for months on a wide variety of people, and I am pretty darn satisfied with them. However, if you find any flaws, please please please shoot me a comment with your concerns.

[box type=”note”]I have had a couple of questions about how to time these sets. Here’s what I do. Set your timer for 30 x 10 second intervals. This will give you a final beep at the end of the superset (300 seconds = 5 minutes). Re individual sets, all you need to do is count 3 beeps (3 x 10 sec = 30 sec)[/box]

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • We are also going to use some 1 minute HIIT supersets today as well
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

face-the-wall-squat

  1. Face the Wall Squats
  2. Inch Worm
  • 5 Minutes – Set your timer (for 30 x 10-second intervals) or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

inch-worm

Superset #2 

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #3

pushup desk

  1. Push-Ups
  2. Arms-Overhead Reverse Lunge
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Push-Ups, adopt a “normal” arm position
  • I am showing a modified version of push-ups in the picture above. If you’re not strong enough for “normal” push-ups, I prefer not to do “girl” push-ups from the knees. Instead, use an implement (counter, chair, couch) to adopt a more vertical position.
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

reverse-lunge

Superset #4 

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute

Superset #5

hip-thrust--bodyweight

  1. 2-Leg Hip Thrusts with changing leg widths
  2. McGill Crunch
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • For the Hip Thrusts, change leg position from set to set. Start with feet together…moving to feet wide apart by the last set

mcgill-crunch

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

Personally, I did 3 rounds of this workout last week – for a total of 9 supersets. It took me 58 minutes to do the 45 minutes of exercises. At the end, I was pooped and really sweaty.

Our guinea-pig client did 5 supersets the first time he tried this workout. He would have done more, but his form was failing and I made him stop.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Chest
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

Best Body Workout – 2013 – Week 1 – Day 2

It’s workout #2 of our  Best Body Transformation 2013 series. Just to re-cap one last time, these workouts are designed…

  • to be performed at home (or the gym or outdoors)
  • are the actual workouts I am using with my client

What I am attempting to do is create workouts that can be performed by a wide range of trainees – from beginners all the way to professional athletes. To do this, I am setting up a structure where…

  • I am using exercises that aren’t very complicated
  • weight/resistance is determined by the trainee’s level of ability
  • intensity level is determined by the trainee’s level of ability

I have been beta-testing these workouts for months on a wide variety of people, and I am pretty darn satisfied with them. However, if you find any flaws, please please please shoot me a comment with your concerns.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

  • Like Monday, we are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

Bulgarian_Squat

  1. Bulgarian Split Squats
  2. Toes to the Ceiling 
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Bulgarians, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

hip-thrust-toes-to-ceiling

Superset #2 

modified-bw-shoulder-press

  1. Bodyweight Shoulder Press
  2. Single Leg Hip Thrust – feet elevated
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Hip Thrusts, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

single-leg-hip-thrust-2

Superset #3 

bodyweight-skullcrusher2

  1. Bodyweight SkullCrusher
  2. Shuffle Jump Lunges
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • For the skullcrushers, make sure that your elbows are always pointing DOWN towards the floor

shuffle-jump-lunge

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

Personally, I did 3 rounds of this workout last week – for a total of 9 supersets. It took me 58 minutes to do the 45 minutes of exercises. At the end, I was pooped and really sweaty.

Our guinea-pig client did 5 supersets the first time he tried this workout. He would have done more, but his form was failing and I made him stop.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Shoulders
  • Back
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

Best Body Workout – 2013 – Week 1 – Day 1

As I mentioned in yesterday’s post – Best Body Transformation 2013 – this new series of workouts are designed…

  • to be performed at home
  • are the actual workouts I am using with my client

What I am attempting to do is create workouts that can be performed by a wide range of trainees – from beginners all the way to professional athletes. To do this, I am setting up a structure where…

  • I am using exercises that aren’t very complicated
  • weight/resistance is determined by the trainee’s level of ability
  • intensity level is determined by the trainee’s level of ability

I have been beta-testing these workouts for months on a wide variety of people, and I am pretty darn satisfied with them. However, if you find any flaws, please please please shoot me a comment with your concerns.

As I also mentioned in yesterday’s workout, we are starting with bodyweight exercises only. For cardio/HIIT workout, my guinea-pig client already had an elliptical machine at home, and he will be using that for cardio. However, for the sake of these workouts, you don’t need to have a cardio machine…you two feet and the great outdoors will suffice.

Alrighty then…let’s get on with the workout.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

TRANSFORMATION-BEST-BODY-20

THE WORKOUT

  • We are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

face-the-wall-squat

  1. Face the Wall Squats
  2. Prone Bridge OR Stir the Pots (if you have a stability ball)
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto a dumbbell/kettlebell between your legs

stir-the-pot

Superset #2 

body-weight-row

  1. Bodyweight Rows
  2. Single Leg Straight-Leg Deadlifts
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the rows, do them one arm at a time
  • If you need to add resistance to the SLDLs, hold onto a DB/KB

single-leg-deadlift

Superset #3 

wide-grip-push-up

  1. Wide Grip Push-Ups
  2. Lateral (side to side) Squats
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the Squats, hold onto a DB/KB
  • Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

lateral-squat-mike-boyle

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

Personally, I did 3 rounds of this workout last week – for a total of 9 supersets. It took me 58 minutes to do the 45 minutes of exercises. At the end, I was pooped and really sweaty.

Our guinea-pig client did 5 supersets the first time he tried this workout. He would have done more, but his form was failing and I made him stop.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Pecs
  • Back
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

Best Body Workout – 2012 – Week 52 – 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

THE WORKOUT

Superset #1 

  1. High Incline DB Chest Fly
  2. High Incline DB Chest Press
  3. High Incline DB Rear Delt Fly

incline-fly-reverse-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 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

The only difference between these exercises and the ones in SS #1 is that we have lowered the incline on the bench…making it more horizontal/less vertical

low-incline-db-press

  • 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

Same exercises…flat bench

flat-db-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

single-arm-cable-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)

single-arm-bodyweight-row

  • 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
  • 1 Arm Bodyweight Row video

Superset #6

  1. Cable Straight-Arm Push-down (you can substitute a band for the cable)
  2. Push-Ups (bodyweight)

straight-arm-pulldown

  • 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
  • Cable Straight-Arm Push-down video

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 52 – Day 2

Today’s workout follows the same model as Monday’s workout……We’re asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that will make drastic changes to your fitness.

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 

  1. Wide Grip Pulldowns / Assisted Chins supersetted with
  2. Overhead Shrugs (barbell or dumbbells)

pulldowns

  • 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)

face-pull

  • 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
  • Lateral Raise video

Superset #5

  1. 4-Way Neck Flexion – (replace machine resistance with hand reistance ONLY)
  2. Shrug Pulldowns or Pullups – (cable, band or bodyweight)
  • 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

db-shoulder-press

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

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 52 – Day 1

Today’s workout combines a bunch of nasty 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

THE WORKOUT

Superset #1 

1 Leg Leg Presses

single-leg-press

  • 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
  • Leg Press video

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

single-leg-hip-thrust

  • 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
  • Hip Thrust video

Superset #3

Bulgarian Split Squat – bodyweight, dumbbell, kettlbell or barbell

Bulgarian_Squat

  • 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..
  • Bulgarian video

Superset #4

Single Leg Leg Curl – machine, band

single-leg-leg-curl

  • 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
  • Leg Curl video

Superset #5

1 Leg Leg Extension – machine, band

single-leg-leg-extension

  • 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
  • Leg Extension video

Superset #6

Single Leg Stability Ball Leg Curl  – machine, band

single-leg-ball-leg-curl

  • 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.
  • Ball Leg Curl video

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 51 – Day 3

Last workout for this week….and if you don’t have bands…get some.

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

Resistance Exercise #1 – Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #1 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 – Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #2 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 – Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #3 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps per arm
  • performed sloooowwwwwly – slow up and slow down
  • Overhead Band Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #4 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #5 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Bicep Curls video

Note – do your reps much much slower than the girl in the video.

Move immediately on to…

HIIT #5 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #6 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • SkullCrusher video
  • Because you’re doing this so slowly, most of you will have to adopt a more vertical position. Horizontal = Harder

Note – do your reps slower than the woman in the video.

Move immediately on to…

HIIT #6 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching).
  • Next week is a new workout program

Best Body Workout – 2012 – Week 51 – Day 2

Same workout theory as Monday…with all new exercises.

Once again, if you don’t have bands…get some…or substitute another exercise or repeat one of the older Best Body workouts 🙂

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

Resistance Exercise #1 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps per arm
  • performed sloooowwwwwly – slow up and slow down
  • Overhead Band Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #1 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Bicep Curls video

Note – do your reps much much slower than the girl in the video.

Move immediately on to…

HIIT #2 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • SkullCrusher video
  • Because you’re doing this so slowly, most of you will have to adopt a more vertical position. Horizontal = Harder

Note – do your reps slower than the woman in the video.

Move immediately on to…

HIIT #3 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Chest Press video

Move immediately on to…

HIIT #4 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to… Resistance Exercise #5 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video. Move immediately on to…

HIIT #5 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #6 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Bodyweight SkullCrushers video

Note – do your reps slower than the dude in the video.

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching)..

Best Body Workout – 2012 – Week 51 – Day 1

This week’s workouts are a repeat of Week 46 – a nasty little combination of HIIT sprints and upper body bodyweight & band training. If you don’t have bands…get some…or substitute another exercise or repeat one of the older Best Body workouts.

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

Resistance Exercise #1 – Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #1 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 – Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #2 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 – Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #3 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 – Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Move immediately on to…

HIIT #4 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #5 – Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #5 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #6 – Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note – do your reps slower than the dude in the video.

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching)..

Best Body Workout – 2012 – Week 50 – Day 3

Last workout of the week –  remember that these workouts are “intensity based’ – which means that the level of intensity & the volume of the workout is a direct reflection of YOUR fitness level.

Go as hard as YOU can.

You’re not RG3, so don’t expect to workout like him. Do your best and this workout will reward you.

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
  • Next week is all new stuff

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

dave-draper-squat

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

woman deadlift

HIIT #1 – Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

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

single-arm-pulldown

HIIT #2 – Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

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

bench-press-arnold

 [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 50 – 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.

Today’s scheme will involve 10 reps per set –  as we move from muscular endurance to POWER!!!

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

HIRT Superset #1 – Overhead DB/KB Squats & See-Saw Overhead Presses

  • 10 reps per set
  • With a weight that you could theoretically perform 15 – 20 reps with
  • Alternate between exercise for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Alternate – Squat, Press, Squat, Press…
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

overhead-squat

HIRT Superset #2 – Single Leg Straight-Leg Deadlift & Toes to the Sky

  • 10 reps per set
  • With a weight that you could theoretically perform 15 – 20 reps with
  • Alternate between exercise for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Alternate – SLDL, Toes, 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
  • With a weight that you could theoretically perform 15-20 reps with
  • Alternate between exercise for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Alternate – Pull-Ups, STP, Pull-Ups, STP

pulldowns

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 Row or Body-Weight Row

  • 10 reps per set
  • With a weight that you could theoretically perform 15-20 reps with
  • Alternate between exercise for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Pressess can be performed flat, incline or decline
  • Alternate – Press, Row, Press, Row….

incline-db-press

 [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.

Best Body Workout – 2012 – Week 50 – Day 1

These next few workouts combine HIRT & HIIT protocols. The HIIT workouts are totally straightforward, but the HIRT workouts will change over the next 3 weeks, as we play with rep schemes to develop different aspects of your muscular strength.

This is one of my favorite workouts….and it’s designed to be effective with a broad range of trainees. It’s “intensity based’ – which means that  the intensity & volume of the workout is a direct reflection of YOUR fitness level.

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 5 min HIRT supersets and 1-2 x 5 min HIIT sprint supersets
  • This week’s workout will target muscular endurance with 20 rep HIRT sets,
  • Next week’s workout will use 10 rep HIRT sets, and
  • The following week’s workout will use 5 rep HIRT sets

HIRT Superset #1 – Single Leg Squats & Single Arm Lateral Raises

  • 20 reps per set
  • With a weight that you could theoretically perform 30 reps with
  • Alternate between exercise for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Alternate – Right Leg Squat, Left Leg Squat, Right Arm Lateral, Left Arm 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
  • With a weight that you could theoretically perform 30 reps with
  • Alternate between exercises for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Alternate – Hip Thrust, Crunch, Hip Thrust, Crunch…

HIIT #1 – Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

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 or Ab Wheel Roll-Outs

  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge OR 20 reps of Ab Wheel Roll-Outs
  • Choose a weight you “could” perform 30 reps with
  • Alternate between exercise for 5 minutes – use a timer
  • As many sets as possible – while keeping good form
  • Alternate – Back, Abs, Back, Abs

HIIT #2 – Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

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
  • With a weight that you could theoretically perform 30 reps with
  • Alternate between exercises for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate Exercises – 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 49 – Day 3

Today’s workout is based on the classic 10 x 10 bodybuilding protocol I outlined in this article. Expect your muscles to feel like balloons by the end of this workout.

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

Resistance Exercise #1 – Chest Press (Barbell, Dumbbell, Machine, Band – Flat, Incline, Decline)

  • Pick whichever version Chest Press you want.
  • Choose a weight that you perform for 20 reps. This means that the first few sets of the 10×10 will seem way too easy. But don’t worry, around set number 6, it WON’T feel easy anymore.
  • Perform 10 reps
  • Rest 60-120 seconds
  • Perform another 10 reps
  • Repeat until you have completed all10 sets
  • The last 3-4 sets should be extremely difficult to complete the full 10 reps.
  • Incline DB Chest Press video

marge-simpson-bench-press

Rest 60-120 seconds and move on to…

Resistance Exercise #2 – Chin-Ups or Pulldowns (Use either an underhand or neutral/palms facing grip)

  • Pick whichever version – Chin-Up or Pulldown that you want.
  • Choose a weight that you perform for 20 reps. This means that the first few sets of the 10×10 will seem way too easy. But don’t worry, around set number 6, it WON’T feel easy anymore.
  • Perform 10 reps
  • Rest 60-120 seconds
  • Perform another 10 reps
  • Repeat until you have completed all10 sets
  • The last 3-4 sets should be extremely difficult to complete the full 10 reps.
  • Band Pulldown video

pulldowns

Rest 60-120 seconds and move on to…

Resistance Exercise #3 – Dumbbell Fly (Incline, Flat or Decline) 

Note – We’re doing 4 sets (performed slowly) this time…not 10 sets (performed normal speed).

  • Pick whichever version – Incline, Flat or Decline that you want.
  • Choose a weight that you perform for 20 “normal speed” reps.
  • Perform 10 reps…with the lifting & lowering portion of the lift performed SLOWLY.
  • Rest 60-120 seconds
  • Perform another 10 reps
  • Repeat until you have completed all 4 sets
  • The last 2 sets should be extremely difficult to complete the full 10 reps.
  • Dumbbell Fly video