Health Habits “How-To” Exercise Videos – Squats

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

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

Bodyweight Squats

Goblet Squats

Overhead Squats

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

suck it up buttercup

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

When it comes to HIIT – Quality trumps Quantity

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

I love HIIT is because…

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

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

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

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

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

Remember – When it comes to HIIT – Quality trumps Quantity

the flash bw

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Stop Heart Disease with HIIT?

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

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

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

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

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

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

Their findings?

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

Their Conclusion

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

What does this mean to you?

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

Reference

HIIT is Good for Your Heart

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

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

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

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

 

hiit-stats

Conclusions

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

Reference

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HIIT Challenge Workout

Try this HIIT workout tonight at the gym.

  • Hop up onto a stationary exercise bike – standard, recumbant or spin bike.
  • Set the bike to a challenging resistance level
  • Perform one 10-second sprint as fast as possible
  • Count the number of  revolutions your right foot performs
  • Remember the number of revs (let’s say you did 28 revs in 10 seconds)

Now for the fun stuff.

  • I want you to give me five 10-second sprints with a minimum of 27 revs .
  • 26 revs doesn’t count
  • 25 revs doesn’t count
  • Only 27 and above

If you’re lucky, you will hit 27 or above on your first 5 sprints.

If you’re unlucky, it might take 10 or more sprints to get all 5 – 27 rev sprints

But, I doubt it…You’ll be surprised how hard you can push yourself in order to get those 27 revs.

Note – Shorter rest periods are going to make this even more difficult. As such, I recommend starting with a 10 sec sprint : 50 sec rest protocol the first time you try this workout.

Is High Intensity Exercise the Fountain of Youth?

In a study presented today at European Society of Cardiology Congress, researchers have made a bold claim.

If you want to live a nice long healthy life, the intensity of your workout is more important than the duration.

During their research, they found that men who cycled with fast intensity survived 5.3 years longer than slow cyclists. Average intensity male cyclists survived 2.9 years longer than the slow cyclists.

For women, the averages dropped to 3.9 years for fast cyclists and 2.2 for average speed cyclists.

For both sexes, these numbers were even more pronounced for coronary heart disease mortality.

According to Dr. Peter Schnor, “this study suggests that a greater part of the daily physical activity in leisure time should be vigorous, based on the individuals own perception of intensity”. And it’s not just cycling. Dr. Schnor has published similar results for all-cause mortality in relation to walking.

So there you go….another great reason to cut back on mindless treadmill workouts and embrace my  HIIT and HIRT workouts.

Reference

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The Best HIIT Workout Of ALL Time

HIIT workouts are all about intensity. The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

  • If the resistance is too high, you don’t get the speed.
  • If the resistance is too low, you don’t get the power
  • If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
  • If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

Honestly, designing a really good HIIT workout is more art than science.

And my client Zoe is turning into one heck of a HIIT workout artist. Last week, she tells me that she modified one of my take-home workouts and created her own HIIT workout. And while a lesser trainer would have been insulted and thrown a hissy fit…I was intrigued. So, we programmed the Gymboss interval timer and Zoe showed me her HIIT workout. Enjoy.

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done
For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes
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I LOVE IT!!!
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The pyramid effect of the rest periods allowed Zoe to:
  1. Maximize the volume of HIIT work performed – she did this HIIT workout 3x as part of a very challenging HIRT workout
  2. Keep her resistance level high
  3. Keep her speed level high
  4. Recover sufficently during the HIIT session
  5. Recover completely very quickly post workout
It’s a great HIIT workout.
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And as Zoe’s athletic ability improves, we can increase the intensity of this workout by throwing in an extra 10:10 ratio HIIT sprint….or perform 2 sessions back to back….or make it part of an endurance cardio workout….
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The options are endless.

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

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Your Best Body Workout – 2011 – Week 16 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 16 – Workout 1.

In this phase, we’re making 2 changes:

  1. Eliminating the supersets
  2. Changing the rep scheme, and it’s not gonna be pretty.

If you thought 8 sets of 6 reps was rough, wait until you do 12 sets of 4 reps.

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PHASE 1

Warm-Up

Feel free to mix things up during the warm-up.
The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
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5 Minutes of the following 4 Mobility Exercises:

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1.  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

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2.  Rolling Like A Ball

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3. Shin Box
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4.  Lateral Lunges

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5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges
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PHASE 2

The HH Quasi Bodybuilder/Athlete/Freak of Nature Workout ver 1.0

Instead of 3 supersets of 2 exercises for a total of 6 exercises, we’re keeping it very simple this time.

  • 1 exercise at a time…no supersets
  • 12 sets per exercise
  • 4 reps per set
  • 15 seconds rest between sets
  • Choose a weight that will challenge you to just get the 4th rep on the last set
  • If you make 4 reps on set #12, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that when you feel like you’re running out of gas that you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

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Exercise #1 – Standard Grip Bench Press

  • 12 sets
  • 4 reps per set
  • Barbell

For the neural activation warm-up exercise, I would recommend Explosive Push-ups off of a floor/bench/wall

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Exercise #2 – Overhead Press

  • 12 sets
  • 4 reps per set
  • Barbell or Machine
  • Standing or Seated

Standing presses with a barbell is the most challenging option and the one that I recommend…but as you fatigue, your balance is going to suffer and the potential for a weightlifting accident increases. So, feel free to use a seated shoulder press machine. It’s slightly less effective but increases your stability & your safety.

For the neural activation warm-up exercise, I would recommend 5 reps of Overhead Presses with a light exercise band or Medicine Ball Overhead Press & Throw

..

Exercise #3 – Standing or Seated Calf Raise

  • 12 sets
  • 4 reps per set
  • Dumbbell/Barbell or Machine


For the neural activation warm-up exercise, I highly recommend 6 reps of Ankle Jumps

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PHASE 3

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

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NOTE

  • New workouts will be posted on Tuesday & Wednesday.

If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals

Instead of repeating these workouts, you can perform them a single time only – Mon, Wed, Fri and perform some other exercise on Tues, Thurs, Sat.
For example:
  • you can perform Neural Recharge workouts on Tues/Thurs/Sat –Here is a sample workout
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, take some yoga classes or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • Or, mix & match

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

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Your Best Body Workout – 2011

Based upon your feedback, the next 50 weeks of workouts will focus on:

  • Overall Fitness / Athleticism
  • Fat Loss
  • Strength / Power
  • General Health / Disease Prevention

In essence, our goal is to create bodies that can perform at a high level of overall fitness, look great while doing it and potentially live forever.

Alright, so here we go.

Today I am going to lay out an overview of the workouts you are going to be doing for the next 4 weeks.

Later tonight, I will post another article laying out the specifics of Monday’s workout, with videos, etc…

The Plan for the next 4 Weeks

  • 3 resistance training workouts per week
  • Off days will vary depending on your personal goals
  • If your main goal is strength & power, you will perform Neural Recharge workouts – I will post sample workouts
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, do a yoga class or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • But, NO SERIOUS LIFTING on your off days. You’ll screw up your recovery.

The Workouts

  • Each workout will start with a 10 minute warm-up session
  • 5 minutes of joint mobility exercises, and
  • 5 minutes of exercises designed to get your muscles all nice and pliable

From the warm-up, we move immediately to the main part of the workout

  • 4-6 HIRT Supersets (# of sets depends on your current state of fitness)
  • Each superset lasts 5 minutes – buy a timer
  • NO REST between sets
  • Perform the work part of each exercise as quickly as possible
  • Rep schemes will change during the 4 weeks
  • Neural Recharge exercises will be included to supercharge your nervous system
  • As always, the success of HIRT workouts depends on the intensity of your effort – if you’re going to give it 80% effort, don’t bother. I want/need/demand 100% of YOUR best effort to get the most out of these workouts.

After you have completed the 5 min HIRT superset, you will have 3 minutes between sets to get ready for the next superset and perhaps even stretch a little bit. I will suggest a stretch that will help improve the performance of the next superset.

After you have completed all of the HIRT supersets, I want you to spend 10 minutes on a goal specific to you

  • If you really want to lose weight, spend 10 minutes doing some HIIT sprints on an exercise bike. I would recommend 10 sprints with a 10 sec ON : 50 sec OFF ratio
  • If you want to buff up those biceps, hit the curls for 10 minutes
  • If your hip flexors are really tight, put in 10 minutes stretching them along with your quads and lower lumbars.
  • And if your goal is power & strength, spend 10 minutes doing static holds or partial lifts

And after the 10 min specialty phase, I really, really, really want you to spend another 10 minutes stretching…even if you just spent 10 minutes stretching your hip flexors.

Believe me, you’ll thank me later.

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Anyway, that’s the highlights of the coming workouts.

Monday’s workout will be posted tout de suite.

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Health Habits Workout – Week 50 – Day 3

Today’s picture expresses the type of intensity I would like to see applied to the following workout…perhaps without the adamantium claws and the homicidal intent.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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THE WORKOUT

Same as the past 2 workouts.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise #1

Chin-Ups / Assisted Chin-Ups or Pulldowns – choose a weight that you can handle for approximately 12 reps with good form

Exercise #2

Bulgarian Split Squat/Lunge – same weight selection as before – 12RM per leg

Exercise #3

Wood Chops – same weight selection as before – 12RM

Note – Exercises 3 & 4 can be performed one after the other OR as a circuit (left leg Bulgarians – Wood Chop right to left – right leg Bulgarians – Wood Chop left to right)

Exercise #4

Dive Bomb or Hindu Push Ups – BW

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  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum
  • For the freaks amongst us, you can repeat this workout a second time.

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That’s it

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Health Habits Workout – Week 50 – Day 2

Same as last week – Enjoy.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

It’s a very simple workout.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise #1

1 Hand Swing Snatch – choose a weight that you can handle for approximately 12 reps with good form

Exercise #2

Band / Cable Snap Downs (aka dynamic straight-arm pulldown) – same weight selection as the Swing Snatch – 12RM

I prefer to perform these standing instead of kneeling.

Exercise #3

BW Rows – like Monday’s push-ups, this exercise may be too easy to be performed in the same decreasing rep fashion as the other exercises. If this is the case for you, stick with 10 reps for every set.

Exercise #4

Ab Wheel Roll Outs or Toes to the Sky – same rep scheme as BW Rows if possible

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  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum
  • For the freaks amongst us, you can repeat this workout a second time.

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That’s it – simple ain’t it?

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Health Habits Workout – Week 50 – Day 1

Same workout as last week.

Have fun.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

It’s a very simple workout.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise 1

1 Hand Overhead KB Squat – try to keep torso as upright as possible – non-weight hand is held between your legs – squat deep enough so that non-weight hand touches the floor

Exercise 2

1 Hand Overhead Shoulder Press using the same arm that was held overhead during the squat. Also using the same dumbbell/kettlebell that you used during the squat

Exercise 3

1 Leg Deadlift using the same arm and the matching leg (ie if you pressed with the right arm, use the right leg to DL & hold the DB/KB in your right hand)

Repeat all 3 Exercises for the other Arm

Exercise 4

Push-Ups

For some people, this exercise is way too easy to be performed in the same decreasing rep fashion as the other 3 exercises. If this is the case for you, stick with 10 reps for every set.

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  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum

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That’s it – simple ain’t it?

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Health Habits Workout – Week 49 – Day 3

Today’s picture expresses the type of intensity I would like to see applied to the following workout…perhaps without the adamantium claws and the homicidal intent.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

Same as the past 2 workouts.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise #1

Chin-Ups / Assisted Chin-Ups or Pulldowns – choose a weight that you can handle for approximately 12 reps with good form

Exercise #2

Bulgarian Split Squat/Lunge – same weight selection as before – 12RM per leg

Exercise #3

Wood Chops – same weight selection as before – 12RM

Note – Exercises 3 & 4 can be performed one after the other OR as a circuit (left leg Bulgarians – Wood Chop right to left – right leg Bulgarians – Wood Chop left to right)

Exercise #4

Dive Bomb or Hindu Push Ups – BW

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  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum
  • For the freaks amongst us, you can repeat this workout a second time.

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That’s it

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Health Habits Workout – Week 49 – Day 2

Alright…I hope Monday’s workout went well.

Today’s is going to be a real SOB. Have fun.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

It’s a very simple workout.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise #1

1 Hand Swing Snatch – choose a weight that you can handle for approximately 12 reps with good form

Exercise #2

Band / Cable Snap Downs (aka dynamic straight-arm pulldown) – same weight selection as the Swing Snatch – 12RM

I prefer to perform these standing instead of kneeling.

Exercise #3

BW Rows – like Monday’s push-ups, this exercise may be too easy to be performed in the same decreasing rep fashion as the other exercises. If this is the case for you, stick with 10 reps for every set.

Exercise #4

Ab Wheel Roll Outs or Toes to the Sky – same rep scheme as BW Rows if possible

.

  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum
  • For the freaks amongst us, you can repeat this workout a second time.

.

That’s it – simple ain’t it?

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Health Habits Workout – Week 49 – Day 1

I know that I promised we would have a new Tabata workout this week, but I changed my mind.

Instead, I present to you a new workout that I have been beta testing on some of my real-world clients over the past few weeks. It’s designed to kick the stuffing out of your anaerobic energy system while giving your muscles more than they can handle…all in under 30 minutes.

This should give you lots of extra time for all that Christmas shopping you still need to do.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

It’s a very simple workout.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise 1

1 Hand Overhead KB Squat – try to keep torso as upright as possible – non-weight hand is held between your legs – squat deep enough so that non-weight hand touches the floor

Exercise 2

1 Hand Overhead Shoulder Press using the same arm that was held overhead during the squat. Also using the same dumbbell/kettlebell that you used during the squat

Exercise 3

1 Leg Deadlift using the same arm and the matching leg (ie if you pressed with the right arm, use the right leg to DL & hold the DB/KB in your right hand)

Repeat all 3 Exercises for the other Arm

Exercise 4

Push-Ups

For some people, this exercise is way too easy to be performed in the same decreasing rep fashion as the other 3 exercises. If this is the case for you, stick with 10 reps for every set.

.

  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum

.

That’s it – simple ain’t it?

.

Health Habits Workout – Week 48 – Day 3

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the lastTabata week.

As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

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

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Thrusters

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

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

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

..

huge strong and ripped healthhabits fitness strength

Health Habits Workout – Week 48 – Day 2

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

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the lastTabata week.

As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

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

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

Hip Thrust for 20 seconds
Rest (lying) for 10 seconds
8 sets of hip thrusts
4 minutes total
Perform as many reps as possible per set

.

No rest between work sets

Do this instead…..

Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
If arms overhead is too tough on your shoulders, rest your hands on your head.
With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
To make it tougher, stand on one foot.
I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

Press the DBs for 20 seconds
Rest (DBs on chest) for 10 seconds
8 sets of chest presses
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Friday, it’s back to the weights

.

Health Habits Workout – Week 48 – Day 1

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the last Tabata week.

As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

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

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Bodyweight Squat

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, it’s back to the weights

Health Habits Workout – Week 47 – Day 3

Goals: This is the last “bridge” workout for the week. It’s  designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to the Tabatas.

And now on to the warm-up….

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

Exercise #1

Your choice..either Pulldowns or Pull Ups

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

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

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

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

Exercise #2

Bodyweight Skullcrushers

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

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

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

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

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

That’s it, you’re done for today.

Go home

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

New workout for Monday

Health Habits Workout – Week 47/Day 2

Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to another high intensity phase.

And now on to the….

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

Exercise #1

Bulgarian Squat/Lunge (bodyweight only)

warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

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

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

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

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

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

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

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

That’s it, you’re done for today.

Go home

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

Friday – weights

Health Habits Workout – Week 46 – Day 3

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

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

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Thrusters

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

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

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

..

Health Habits Workout – Week 46 – Day 2

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

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

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

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

Hip Thrust for 20 seconds
Rest (lying) for 10 seconds
8 sets of hip thrusts
4 minutes total
Perform as many reps as possible per set

.

No rest between work sets

Do this instead…..

Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
If arms overhead is too tough on your shoulders, rest your hands on your head.
With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
To make it tougher, stand on one foot.
I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

Press the DBs for 20 seconds
Rest (DBs on chest) for 10 seconds
8 sets of chest presses
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Friday, it’s back to the weights

.

Health Habits Workout – Week 46 – Day 1

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

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

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Bodyweight Squat

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, it’s back to the weights

Health Habits Workout – Week 45 – Day 3

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

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

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

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Thrusters

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

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

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

..

Health Habits Workout – Week 45 – Day 2

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

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

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

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

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

Hip Thrust for 20 seconds
Rest (lying) for 10 seconds
8 sets of hip thrusts
4 minutes total
Perform as many reps as possible per set

.

No rest between work sets

Do this instead…..

Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
If arms overhead is too tough on your shoulders, rest your hands on your head.
With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
To make it tougher, stand on one foot.
I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

Press the DBs for 20 seconds
Rest (DBs on chest) for 10 seconds
8 sets of chest presses
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Friday, it’s back to the weights

Health Habits Workout – Week 45 – Day 1

It’s Tabata Time again!!!

4 Minutes of exquisite pain

  • 8 sets
  • 20 seconds work
  • 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

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

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

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

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Bodyweight Squat

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, it’s back to the weights

health fitness exercise healthhabits

HIIT is better than Cardio for your Heart

Let’s say you’ve got high blood pressure…and stiffness in your arteries.

Whatcha gonna do?

Well….if you’re like most people, you just found out about your problem from your doctor. And you’re about to get a prescription for a bunch of drugs and a recommendation to hop onto the nearest treadmill and do lots and lots of low intensity / long duration cardio-vascular exercise.

But, what if your doctor is wrong?

  • What if…instead of spending hours glued to the seat of an exercise bike, you could be doing 2 x 40 minute interval training sessions per week.
  • And what if…by doing those 2 x 40 minute interval training sessions per week, you were lowering your BP just as well as your cardio cousins.
  • And what if you were improving your arterial stiffness even better than those cardio junkies.

According to this study, that’s exactly what you would be doing.

healthy-heart

 

Common Sense Conclusion(s)

  • If you have hypertension & arterial stiffness, talk to your doctor before you start any exercise program. It just makes sense.
  • Tell your doc about this research.
  • Find out how good/bad your heart really is.
  • And maybe consider doing both types of workouts.

And do some more reading – high blood pressure is no joke.

 

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Health Habits Workout – Week 27/Day 3

Goals: Survival….. & fat loss via these  killer HIIT/HIRT/Tabata style workouts designed to get you fit & ripped.

In Week 1, we’re going to use a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2, the ratio shifts to 20 sec. work : 15 sec. rest

In Week 3, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Thrusters

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

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

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, it’s back to the weights

Health Habits Workout – Week 27/Day 1

Goals: New workout coming at you.

For the next 3 weeks, we’re doing a HIIT/HIRT/Tabata style workout.

In Week 1, we’re going to use a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2, the ratio shifts to 20 sec. work : 15 sec. rest

In Week 3, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

.

THE WORKOUT

Exercise #1

Bodyweight Squat

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

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

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

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

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

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, it’s back to the weights

3 Minutes of HIRT

The next time someone tells you they just did a “killer” workout, show them this one…

What you just watched was just 1/6th of a workout I witnessed last week at the MNJCC in Toronto.

After watching Amir, Nicole & Manny perform the first round of this circuit, I dashed off to my gym locker, grabbed my brand new mini video cam, sprinted back to the gym and recorded the last 3 min round of their first  HIRT (High Intensity Resistance Training) circuit from hell.

Here’s their workout:

Circuit #1

3 Rounds of:

  1. Jumping Barbell Press (12 reps onto a 24″ box with a 45 lb barbell (guys) & 20 lb barbell (Nicole))
  2. Push-up Hops (10 yards there & back) + 25 Push-ups (substitute Walking Push-ups or Bear Crawls)
  3. Hybrid Burpees (5 reps)
  4. 45 second rest & repeat for 3 Rounds

The entire circuit took around 13 minutes.

Circuit #2

I was unable to record Circuit #2 in it’s entirety because the room they used was full of other gym members reticent about becoming Youtube video stars.

I will include videos of the individual exercises that I was able to capture.

3 Rounds of:

  1. Hanging Knee Tuck with Leg Extension (12 reps)
  2. Prone Bridge with Wall – Leg Bicycles (12 reps)
  3. Prone Bridge with Wall – Leg In & Outs (12 reps)
  4. Pull-Ups  (25 reps – strict or slight kipping action)

.

So, whaddaya think?

Can you hang with the JCC crew for 3 Minutes of HIRT?

How about 30 minutes?

.

If you like what you see here, click here for updates

.

Related Posts

Live longer and better with HIIT

According to this study, 6 weeks of HIIT (high intensity interval training), will make you live longer.

Previous research indicates that your SIRT1 proteins help keep you healthy & live longer by fixing errors in your DNA – cancer, UV light, free radicals, etc. With that being the case, it’s a good thing to have lots of healthy, active SIRT1 running all over your body fixing any DNA errors.

Our current methods of increasing SIRT1 activity include calorie restriction and the supplement Resveratrol.

In this most recent study, researchers put some test subjects through a HIIT workout consisting of 40 min (10 x 4 min intervals @ 90% peak oxygen consumption) of bike sprints interspersed with 2 min rest periods.

They found that:

  1. 4 days after training, there was a 28 to 36% increase in mitochondrial enzyme activity in your muscle.
  2. Total muscle SIRT1 activity increased by 31%
  3. Activity per SIRT1 protein increased by 58%, despite
  4. the quantity of SIRT1 decreasing by 20%

And what does all of that mean?

The increased mitochondrial enzyme activity results in improved aerobic & anaerobic endurance and reverses muscle atrophy caused by inactivity or natural aging. That’s good.

Jack Lalanne at 71

The increased SIRT1 means that damaged DNA is repaired before it can accumulate and cause genetic problems.

Because, if we believe that the DNA damage theory of aging is correct, when we prevent the accumulation of damaged DNA, we prolong our good health and extend our life span.

Conclusion

  • HIIT increases SIRT1 activity
  • SIRT1 activity prevents genetic errors
  • Genetic errors are responsible for aging
  • Aging is responsible for death (duh)
  • Therefore, HIIT will help you live longer & better

Now, here are a bunch of HIIT articles. Pick a workout and get to work. And if you want to make your intervals more efficient (and help me earn $5 in the process), pick up a Gymboss interval timer.

huge strong and ripped-fitness-health-healthhabits-exercise-muscle

Health Habits Workout – Week 24 – Day 3

Workout Goals:

Alright, workout #3

Let’s get to work….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Bulgarian Split Squats/Lunges

  • 10 sets
  • 10-30 reps per leg per set…
  • Bodyweight or a DB(s) held in hands at thigh height
  • This exercise focuses primarily on quads

Exercise # 2

DB Pullovers – cross bench or stability ball

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the chest & lats

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Standing Pulldowns

  • 10 sets
  • 5 reps per set…
  • This exercise focuses primarily on back (lats) & biceps – secondary focus on core

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 20 reps per set…
  • This exercise focuses primarily on legs & the anaerobic energy system

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Arm DB Incline Chest Fly (ball or bench)

  • 10 sets
  • 5-8 reps per arm per set…
  • This exercise focuses primarily on chest & core

Exercise # 2

2 Arm DB Incline Reverse Fly

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the rear deltoids (shoulders)

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Partial Turkish Get-Ups

  • 10 sets
  • 5 reps per side per set…
  • TGUs  hit your core

Exercise # 2

1 Leg Hip Thrusts

  • 10 sets
  • 10 reps per side per set…
  • This exercise focuses primarily on the hamstrings & glutes
  • Substitute a ball for the bench he is laying on…and if that’s too complicated, you CAN just do them from the floor

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

HIIT will make you Stronger, Faster, Leaner

HIIT will make you stronger, faster and leaner…..One of the ways it does that is by improving your lactate threshold (LT).

What is Lactate Threshold?

Lactate threshold is the level of exercise intensity where lactic acid builds up in your bloodstream and you begin to feel that lactic acid burn. In the world of athletic science, LT is usually expressed as a percentage of VO2 max.

What is VO2 Max?

VO2 max is defined as “the highest rate of oxygen consumption attainable during maximal or exhaustive exercise”

Essentially, it is a measurement of how much oxygen you can get into your muscles during exercise, and is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.

The Magic of HIIT

So how does LT & VO2 Max make me stronger, faster, leaner?

  • If you can delay the build up of lactic acid in your blood, you can trainer longer, faster, harder.
  • If you can train longer, faster, harder, you will become stronger, faster leaner.

And how do we delay the lactic acid burn, increase our LT and maximize our VO2 max?

Well, according to this study, high intensity interval training significantly increases LT and VO2 max.

The Study

Researchers took 20 physically active individuals and put them through one of two separate 6 week training programs.

  1. Group 1 performed 1 interval training workout per week
  2. Group 2 performed 2 interval training workouts per week

After 6 weeks,

  1. Group 1 improved their LT by 4.3%
  2. Group 2 improved thei LT by 8.2%

Conclusion

Not only is interval training (HIIT) a successful strategy for improving LT and VO2 max, there is a dose-response relationship between frequency of interval training and the magnitude of LT improvement.

In other words,

  • if you increase your HIIT, you increase your LT
  • if you increase your LT, you increase your VO2 max
  • if you increase your LT & VO2 max, you get stronger & faster & leaner….

And who wouldn’t want to get stronger, faster & leaner?

Health Habits Workout – Week 20 – Day 2

Workout Goals:

Alright, workout #2 – have fun!

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

High Rep Hip Thrusts

  • 10 sets
  • 30 reps per set…
  • Bodyweight or a DB placed on your hips
  • Hip Thrusts focus primarily on hamstrings & glutes

Exercise # 2

DB Floor Chest Press

  • 10 sets
  • 5-8 reps per set…
  • Floor Presses focus on the chest & triceps…and are harder than bench presses

.

Circuit # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

DB Lateral Raises

  • 7 sets
  • 5 reps per set…
  • Laterals focus primarily on the side & front deltoid muscles

Exercise # 2

Alternating DB Bicep Curls

  • 7 sets
  • 10 reps per arm per set…
  • bicep curls hit your…uhm…biceps?

Exercise # 3

DB Overhead Press

  • 7 sets
  • 10 reps per arm per set…
  • Overhead presses hit your shoulder muscles

.

Circuit # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Shuffle Lunge

  • 7 sets
  • 20 reps per set…
  • the shuffle lunge is primarily a anaerobic energy system exercise

Exercise # 2

Leg Press

  • 7 sets
  • 15 reps per set…
  • the leg press hits your legs muscles – primarily quads

Exercise # 3

Side Lunge

  • 7 sets
  • 10 reps per side per set…
  • the side lunge hits glutes and adductors

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Ab Wheel Roll-Outs

  • 10 sets
  • 5-10 reps per set…
  • Roll outs  hit your core

Exercise # 2

Bottom 1/2 Squats

  • 10 sets
  • 10-20 reps per set…
  • your thighs should be burning

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 20 – Day 1

Workout Goals:

Alright, you’ve completed the first week of this phase. 5 weeks to go. good luck

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Leg Squats

Exercise # 2

Straight Arm Pulldowns

  • 10 sets
  • 5 reps per arm per set…
  • this goal here is to improve lat function in the pulldown. Expect to be weak on this exercise. The goal is to maximize your range of motion. Really try to bring your shoulder blades together.

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Push Ups (Smith Machine)

  • 10 sets
  • 10 reps per set…
  • If you can push up from the floor, do that. The Smith allows clients to progress towards a floor push-up by gradually increasing the load by changing the angle of their body
  • push-ups focus primarily on triceps & chest

Exercise # 2

Body weight Rows (Smith Machine))

  • 10 sets
  • 10 reps per set…
  • bodyweight rows target your lats, upper back muscles & biceps

.

Circuit # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Jumping Jack

  • 7 sets
  • 10 reps per set…
  • the jumping jack is primarily a anaerobic energy system exercise

Exercise # 2

See Saw DB Shoulder Press

  • 7 sets
  • 10 reps per side per set…
  • the see saw press hits your shoulders, triceps & core muscles

Exercise # 3

Prone Bridge

  • 7 sets
  • 30 seconds per set…
  • the prone bridge hits your core muscles

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Stability Ball Crunch

  • 10 sets
  • 10-20 reps per set…
  • Crunches  hit your abs

Exercise # 2

Stability Ball Squats

  • 10 sets
  • 10-20 reps per set…
  • your thighs should be burning

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Wellness in the Canadian Workplace

Health Habits Workout – Week 19 – Day 3

Workout Goals:

This is the last resistance workout for this week.

You have another 3-5 weeks to melt of a ton of body-fat via a variety of different HIITHIRT workouts.

And now on to the….

WARMUP

.

Feel free to make changes to the warm-up. The goal is to get all your joints lubed up and your muscles warm. How you do it doesn’t really matter. I find these moves to be the most efficient, but I understand that always doing the same warm-up can be boring.

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Shuffle Lunge

Exercise # 2

Push-Ups

  • 10 sets
  • 5-10 reps per set…
  • Perform these as quickly as possible – focus on speed not strength
  • If you can’t perform push-ups from the floor use a Smith machine
  • Prime movers of the pressing action are your chest & triceps

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Jumping Jacks

  • 10 sets
  • 10 reps per set…
  • Jumping Jacks are a total body exercise – focus for us is anaerobic endurance

Exercise # 2

DB Push Press

  • 10 sets
  • 5-10 reps per per set…
  • use your legs to generate power…and unleash your inner She’Ra / He-Man
  • push presses target your shoulders

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Lateral Step-Ups

  • 10 sets
  • 5-10 reps per leg per set…
  • Step-Ups work your legs

Exercise # 2

DB Alternating Hammer Bicep Curls

  • 10 sets
  • 5-10 reps per set…
  • Hammer curls hit your biceps, brachialis & forearms

.

Circuit # 4

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Toes to the Ceiling

  • 7 sets
  • 10-20 reps per set…
  • skip the band and position arms overhead holding onto something stable
  • this exercise hits all sorts of core muscles

Exercise # 2

Hip Thrusts – bodyweight – feet on floor

  • 7 sets
  • 20-40 reps per set…
  • omit the barbell
  • glutes & hamstrings are the focus of this exercise

Exercise # 3

Hip Stretches (2) – alternate stretches

  • 7 sets
  • 30-60 sec per stretch per set…
  • loosen up those hips

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

HIIT turns Fat Men into Fit Men

HIIT - before and after - fat to fit

Take 10 sedentary & overweight/obese men.

Weigh them, measure them, test their blood.

Throw them onto a electromagnetically braked cycle ergometer (exercise bike).

Subject them to 2 weeks / 6 sessions of 4 to 6 repeats of 30-second Wingate aerobic sprints with a 4 1/2 minute recovery period.

RESULTS

  • Oxygen Uptake – improved
  • Athletic Performance – improved
  • Insulin Sensitivity – improved
  • Resting Fat Oxidation – improved
  • Systolic Blood Pressure – improved
  • Resting Carb oxidation – improved
  • Waist Circumference – improved
  • Hip Circumference – improved

Enough said

Related Topics

Reference

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What the #%&*@ is the Insanity workout?

Has anyone out there tried this workout?

I saw the infomercial last night, and based on the success of their P90X program, I am guessing that this workout is selling a bazillion copies per day.

Based upon the claims in the infomercial, I think I have a pretty good idea what the workout is going to be like, but I would love to get some “real-people” feedback.

So, if you have tried the workout, please let me know what you think of it.

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Seriously…leave a comment

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The New U.S. Army Basic Combat Training designed to create “Warrior Athletes”

The next generation of U.S. Army soldier will be exposed to a basic Combat Training program that has been radically re-designed to make him/her:

  • Faster
  • Stronger
  • More Powerful
  • More agile/mobile
  • Less likely to suffer from overuse injuries
  • More likely to rebound quicker from acute injuries
  • And more capable of performing the tasks required of a modern soldier

In essence, the new training program is designed to create Warrior Athletes.

No more…

  • long distance runs
  • bayonet drills
  • and high rep sets of chin-ups and push-ups while being screamed at by this guy

Instead, the new BCT program has recruits doing…

  • Interval sprint training
  • Low rep / High Power/Speed sets
  • Timed sets
  • circuit training
  • maximum of 30 minutes of running per session
  • hill sprints
  • shuttle runs
  • hand to hand combat using pugil sticks
  • “core” training
  • anaerobic endurance training
  • while being screamed at by this guy

.

Soldiers need to be able to move quickly under load, to be mobile under load, with your body armor, your weapons and your helmet, in a stressful situation,” said Frank Palkoska, head of the Army’s Fitness School at Fort Jackson, which has worked several years on overhauling the regime.

.

We geared all of our calisthenics, all of our running movements, all of our warrior skills, so soldiers can become stronger, more powerful and more speed driven,” Palkoska said. The exercises are part of the first major overhaul in Army basic fitness training since men and women began training together in 1980, he said.

.

The new training also uses “more calisthenics to build core body power, strength and agility. Over the 10 weeks of basic, a strict schedule of exercises is done on a varied sequence of days so muscles rest, recover and strengthen.

Part of the reason for this program re-design is the current physical fitness level of new Army recruits.

Many recruits didn’t have physical education in elementary, middle or high school and therefore tend to lack bone and muscle strength. When they ditch diets replete with soda and fast food for healthier meals and physical training, they drop excess weight and build stronger muscles and denser bones, Palkoska said.

.

Lt. Gen. Mark Hertling of the Army’s Training and Doctrine Command, the three-star general in charge of revamping all aspects of initial training, said his overall goal is to drop outmoded drills and focus on what soldiers need today and in the future.

.

So, does that mean that the chubby 40-somethings doing “bootcamp” in my neighborhood park need to re-design their program as well?

.

If you like what you see here, click here for updates

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Related Posts

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Reference

Health Habits Workout -Week 10/Day 2

Here’s your second workout for week # 10

.

WORKOUT WARM-UP

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Vertical Wood Chops / Slams – (cable, band or medicine ball)

  • 7 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Jumping Jacks

  • 7 sets
  • 40 reps per set
  • Bodyweight only

Exercise #3

2 Arm Cable Bicep Curls

  • 7 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Superset # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Zercher or Goblet Squats – (barbell, dumbbell or kettlebell)

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

1 Leg Deadlift

  • 10 sets
  • 10-20 reps per leg
  • Bodyweight or DBs

Superset # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets

Exercise #1

Alternating Shoulder Press (See Saw Press) – (dumbbells)

  • 7 sets
  • 10 reps per arm per set…
  • Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 2

2 Arm Dumbbell Floor Chest Press

  • 7 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 3

Reverse Crunch

  • 7 sets
  • Max reps per set…
  • Bodyweight

That’s it, you’re done for today.

Stretch and go home

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

Essential Workout Gear: The Gymboss Interval Timer

I love interval training….absolutely love it.

There is something magical about the HIIT, HIRT and Tabata workouts that I inflict upon my clients.

As the clock counts down, they move quicker, lift heavier and recover faster.

Whether it’s bike sprints…or bodyweight squats…or Thrusters…interval training is a powerful tool for burning fat and getting really, really fit, really, really fast.

hiit-sprints-before-and-aft

How to Get Started with Interval Training

Step One:  Buy a Gymboss Interval Timer

Seriously, you’ll thank me.

  • No more watching the clock out of the corner of your eye or screaming at your workout buddy for not paying attention.
  • No more dropiing your smartphone on the hard gym floor.

Spend the 20 bucks. Buy a Gymboss interval timer. Clip it to your shorts. It will beep & vibrate to let you know when to start & stop.

Simple. Effective. Buy the damn timer.

Step Two: Do one of the HIIT/HIRT/Tabata workouts listed below

Step Three: Start sweating

That’s it

Health Habits Workout -Week 9/Day 2

Here’s your second workout for week # 9

.

WORKOUT WARM-UP

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Vertical Wood Chops / Slams – (cable, band or medicine ball)

  • 7 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Jumping Jacks

  • 7 sets
  • 40 reps per set
  • Bodyweight only

Exercise #3

2 Arm Cable Bicep Curls

  • 7 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Superset # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Zercher or Goblet Squats – (barbell, dumbbell or kettlebell)

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

1 Leg Deadlift

  • 10 sets
  • 10-20 reps per leg
  • Bodyweight or DBs

Superset # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets

Exercise #1

Alternating Shoulder Press (See Saw Press) – (dumbbells)

  • 7 sets
  • 10 reps per arm per set…
  • Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 2

2 Arm Dumbbell Floor Chest Press

  • 7 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 3

Reverse Crunch

  • 7 sets
  • Max reps per set…
  • Bodyweight

That’s it, you’re done for today.

Stretch and go home

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

Health Habits Workout -Week 9/Day 1

Week #9

Almost done this phase.

Keep working hard.

.

WORKOUT WARM-UP

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Horizontal Wood Chops – (cable or band)

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 40 reps per set
  • Bodyweight only

Superset # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

1 Arm Chest Press – (cable or band)

  • 7 sets
  • 5 reps per arm per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Bench Step Up

  • 7 sets
  • 10-20 reps per leg
  • Bodyweight or Dumb-Bells (no barbell)

Exercise # 3

1 Arm Standing Row

  • 7 sets
  • 5 reps per arm per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Superset # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets

Exercise #1

Toes to the Ceiling – (bodyweight)

  • 10 sets
  • Maximum reps per set…
  • Reach your hands behind your head and hold onto something solid for increased stability
  • Try to go higher up than the guy in the video

Exercise # 2

2 Leg Hip Thrust

  • 10 sets
  • 20-50 reps
  • Bodyweight only

That’s it, you’re done for today.

Stretch and go home

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

Today’s Workout – June 10, 2009

rocky boxing meat

Resistance Training Day

Warm-up

  • 5 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

  • 10 minutes of heavy bag work – fists, knees, feet & elbows

No rest between techniques…sweat pouring off me like Niagara Falls

60 sec rest between superset 1 & 2 as I moved from the heavy bag room to the weight room

Superset #2

  • Push-Ups – various grips – Bodyweight – 10 sets of 10 reps, supersetted with
  • BW Row on Smith Machine – Bodyweight – 10 sets of 10 reps, supersetted with
  • Swing Snatch – 35 lb plate – 10 sets of 10 reps

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

  • Straight Arm Pushdowns – Dynamic movement – lots of core involvement – 8 sets of 20 reps, weight pyramiding from 145 – 260 lbs., (last 3 sets 19, 16, 14 reps) supersetted with
  • Jumping / Shuffling Split Lunges – 8 sets of 40 reps, Bodyweight

No rest between sets

60 sec rest between superset 3 & 4

Superset #4

  • Cybex Incline Chest Press – 10 sets of 20 – 13 reps – weight increasing from 145 – 300 lbs, supersetted with
  • Bulgarian Split Squat – 10 sets of 7 reps, Bodyweight,

Flexibility/Mobility Training

  • no time to stretch…oops, gonna pay for that

Notes:

Short on time today. 35 minute workout. No rest between sets. No rest between supersets. Exhausted at the end of 35 minutes. Jogged to the gym and jogged/stumbled home from the gym

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Today’s Workout – June 09, 2009

old fashioned bicycle

Cardio Workout Day

  • 30 min of steady state cardio at 60-70% intensity (recumbant stationary bike)
  • 20 min of HIIT sprints on the bike – 100% intensity (10 sec sprint – 50 sec recovery time)
  • 10 min of steady state cardio @ 50% intensity
  • 10 min of stretching
  • 20 min of meditation (approx time as time ceases to be linear in the meditative state…..ohmmmm

Additional 60 min (approx) of walking today

Today’s Workout – June 07, 2009

sprint

Cardio Workout Day

  • 30 min of steady state cardio at 60-70% intensity (recumbant stationary bike)
  • 20 min of HIIT sprints on the bike – 90-100% intensity (alternating 10 sec, 15 sec & 20 second sprints – recovery times were 50, 45 & 40 seconds respectively)
  • 10 min of steady state cardio @ 50% intensity
  • 15 min of stretching + foam roller work on my IT Bands

Notes:

Read a little of Dr. Natasha Turner’s “The Hormone Diet” during the first 30 min on the bike. Pretty good so far. This book is selling well in Canada but barely making a dent in the States. Too bad. Good stuff. I will be reviewing this book along with the Jillian Michaels book.

HIIT v.s. Type 2 Diabetes

hiit-vs-type-2-diabetes

In this study, researchers have shown that “only a few minutes of high intensity interval exercise, performed over two weeks, significantly improves glycemic control in sedentary young adults”.

the very definition of sedentary
the very definition of sedentary

In contrast, previous studies have shown that:

  • Long term (2-16 months) aerobic exercise programs have produced mixed results. While there were improvements in the insulin profile, the same can’t be said for the blood sugar profile. This indicates only a partial improvement in insulin action.
  • Long term strength training programs (hypertrophy style programs) produced results similar to the cardio programs.
  • Walking based interventions have also be unsuccessful with groups trying to prevent the risk factors of type 2 diabetes and metabolic syndrome.

The Science

The HIIT effect on blood sugar and insulin response
The HIIT effect on blood sugar and insulin response

The low volume, high intensity interval training utilized in the current study significantly reduced both glucose AUC (area under curve) by (-12%) and insulin AUC by (-37%), with a sustained improved insulin action until at least day three after the last exercise session.

And these improvements required a minimal time commitment from the test subjects.

The HIIT Program

  • 2 weeks in duration
  • 6 workouts (3 per week)
  • 17-26 minutes per workout
  • 2-3 minutes of sprints per workout
  • Average caloric burn – 250 per workout (note – the researcher only measured caloric burn during the session – there was no mention of EPOC)

In comparison, the long term cardio programs I mentioned earlier required the test subjects to spend hours on an exercise bike, sweat out between 2000 to 3000 calories per week…and still receive inferior results.

So let’s compare:

HIIT Workout

  • Less time spent exercising
  • Better results

Cardio Workout

  • More time spent exercising
  • Inferior results

Conclusion

HIIT workouts produce significant improvements in glycemic contol and are a superior method for helping sedentary people improve their glycemic control.

Translation: HIIT kicks some serious Type 2 Diabetes butt.

Period.

Related Posts

Reference

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HIIT Interval Timers: Review of the Inventico TMR04-B

Bill Hall
artist: Bill Hall

One of my favorite training methods is HIIT – High Intensity Interval Training.

It’s one of the best tools I know for developing power, improving anaerobic endurance and maximizing fat loss.

But, it’s not perfect. One of the potential drawbacks to HIIT workouts is that instead of counting reps, your workout revolves around time.

And that’s fine if you are using a piece of cardio equipment with a built in timer.

However, if you are trying to time a set of HIIT hanging power cleans, you may be in for some trouble.

Unless you have a workout partner with a stopwatch, an expensive personal trainer like yours truly…or a dedicated Interval Workout Timer like the Inventico TMR04-B.

Inventico TMR04-B
Inventico TMR04-B

What is an Interval Timer

Basically, it is a stopwatch dedicated to counting down and alerting you to start and stop your HIIT work sets and rest periods.

The TMR04-B is not the only interval timer on the market. But, it is the only one that I have used.

Disclosure – Inventico contacted me in January and asked if I would be interested in trying out their product. At that time, offers of this kind were fairly new to me. I agreed to try out the unit because:

  1. I was sick of using a stopwatch to time my personal HIIT workouts
  2. The Inventico rep was very confident in the product and was willing to risk a bad review
  3. I am a geek for fitness equipment. You wouldn’t believe the amount of workout and rehab tools that litter my apartment

So, here’s the review:

How Does It Work?

  • The unit is about the size of a travel alarm clock – 3 1/2″ (8.3cm) wide & tall by 1 1/4″ (3.5cm) thick
  • You enter the number of interval sets and the length of the work sets and rest periods via the buttons at the top of the face plate.
  • The relatively large LCD display (height of numerals – 3/4″ or 2cm) counts down the work/rest periods
  • The unit beeps three times at the end of every work set and beeps 1 time at the end of your rest periods
  • At the end of your final work set, the unit produces 3 sets of 3 beeps
  • There is also a red LED light at the top of the unit that flashes in unison with the beeping.

Pros and Cons

Pros

  • It made solo HIIT workouts a LOT simpler. For example, in the past when I wanted to do a HIIT workout using front squats, I had to pause between reps to turn and look at the wall clock in my gym. With the timer, I used the LED light as a visual cue to start and stop my sets. Outdoors, the auditory cue (beeping) was loud enough that I didn’t need to carry the timer during sprints.
  • The LCD screen is large enough to see from a few feet
  • Inventico designed the unit to be mounted onto fitness equipment. The unit has two holes in the casing that allow a piece of cable to be threaded through and attached to the frame of a piece of fitness equipment. Obviously, this was designed to help out a health club manager. For my use, I bought a piece of stick-on magnet and stuck it to the back plate of the timer. This allowed me to attach the timer to any piece of metallic equipment at whatever height was appropriate for that exercise.
  • The unit is durable – It was dropped more than once and it kept on tickin’

Cons

  • The beeping noise is way too loud for a health club. And it isn’t adjustable. But, it can be eliminated by removing a small chip from the circuit board inside. Note –  Inventico has plans to offer an adjustable volume control with it’s next edition of the timer
  • The LCD screen is hard to read in certain lighting conditions. However, I seldom used the screen anyway, preferring the LED indoors and the beeping outdoors.
  • The instructions were a little confusing. I gave the unit (with instructions) to a bunch of people and no one found it easy to adjust…at first. After a few tries, it becomes easier.

Overall

The unit isn’t perfect, but if you are a HIIT junkie, it’s worth the $26.

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Note about Health Habits and Product Reviews

In the past few months I have started to receive offers to try out different products & services. At first, I turned down all of these offers because I can’t stand when other bloggers write kiss-ass reviews for products simply because they got the product for free and felt that they owed it to the company.

I decided to take Inventico up on their offer because I was genuinely curious about the product. And I was 100% honest in my review.

In the future, if I write a review about a product that I received at no cost, I will:

  • Let you guys know that I received the product free from the manufacturer,
  • Review it honestly, and
  • Request from the manufacturer that they send a second item to one of my readers for their review. That way, we will get two different points of view on the same product/service.

Reference

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HIIT Training: The Cure for Insulin Resistance, Type 2 Diabetes, Metabolic Disease and Obesity?

Art by Bill Hall - billhall.com
Art by Bill Hall - billhall.com

It’s official:

HIIT training is AWESOME!!!

Researchers from Heriot-Watt University in Edinburgh, Scotland have concluded that:

The efficacy of a high intensity exercise protocol, involving only 250 kcal of work each week, to substantially improve insulin action in young sedentary subjects  is  remarkable.

This novel  time-efficient  training paradigm can  be  used  as  a  strategy  to  reduce  metabolic  risk  factors  in  young  and middle aged sedentary populations who otherwise would not adhere  to  time consuming traditional aerobic exercise regimes.

And for those of you that don’t know, here are the risk factors of Metabolic Syndrome that HIIT training is so effective at reducing:

  • Abdominal obesity (excessive fat tissue in and around the abdomen)
  • Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
  • Elevated blood pressure
  • Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar)
  • Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
  • Proinflammatory state (e.g., elevated C-reactive protein in the blood)

People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes.

It’s estimated that over 50 million Americans have it.

And I am 100% sure that you don’t want it.

metabolic-syndrome

So, what do you need to do?

  1. Go to your doctor and get checked out – Max intensity sprints combined with a sky high B.P. is just asking for trouble.
  2. Go through my HIIT resources
  3. Find an exercise bike, set of stairs, outdoor track or even a carpeted area in your home to do burpees
  4. Schedule 3 x 15 minute HIIT workouts per week
  5. Get HIITing

And I am serious about the doctor. I don’t mean to sound like your mother, but a visit to your doctor at least once a year for a check-up is a very, very, very good idea.

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Related Posts

References

HIIT Training: The Cure for Type 2 Diabetes and Obesity?

It’s official:

HIIT training is AWESOME!!!

Researchers from Heriot-Watt University in Edinburgh, Scotland have concluded that:

The efficacy of a high intensity exercise protocol, involving only 250 kcal of work each week, to substantially improve insulin action in young sedentary subjects  is  remarkable.

This novel  time-efficient  training paradigm can  be  used  as  a  strategy  to  reduce  metabolic  risk  factors  in  young  and middle aged sedentary populations who otherwise would not adhere  to  time consuming traditional aerobic exercise regimes.

Art by Bill Hall - billhall.com
Art by Bill Hall – billhall.com

And for those of you that don’t know, here are the risk factors of Metabolic Syndrome that HIIT training is so effective at reducing:

  • Abdominal obesity (excessive fat tissue in and around the abdomen)
  • Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
  • Elevated blood pressure
  • Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar)
  • Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
  • Proinflammatory state (e.g., elevated C-reactive protein in the blood)

 

People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes.

It’s estimated that over 50 million Americans have it.

And I am 100% sure that you don’t want it.

metabolic-syndrome

So, what do you need to do?

  1. Go to your doctor and get checked out – Max intensity sprints combined with a sky high B.P. is just asking for trouble.
  2. Go through my HIIT resources
  3. Find an exercise bike, set of stairs, outdoor track or even a carpeted area in your home to do burpees
  4. Schedule 3 x 15 minute HIIT workouts per week
  5. Get HIITing

And I am serious about the doctor. I don’t mean to sound like your mother, but a visit to your doctor at least once a year for a check-up is a very, very, very good idea.

References