Dieting or Healthy Eating

Health Habits Workout – Week 20 – 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

.

.

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

.

Related Posts

.

Reference

Health Habits Workout -Week 10/Day 1

Week #10

Last week on this program.

Keep working hard. Try to move faster & rest less

.

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)

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

A Super-Sexy David Beckham-esque HIIT Sprint Workout

David Beckham : Men’s Health

Awhile back, Men’s Health wrote an article showing us guys how we can “Live It Like Beckham“.

Included in that article was the David Beckham Workout.

Looking at that workout almost 2 years later, I realized that…..it was a hunk of junk.

Seriously, this guy makes bazillions of dollars every year and this is the best workout that him and his team of trainers & therapists can come up with.

We can do better.

So, here we go:

1.   Strength Training

The MH article ignored Beckham’s strength training routine, so like them, we will save that part of his training routine for another article.

However, if you are interested in building some strong, powerful “athlete” muscles, start with this article.

2.    Aerobic Training

The MH article also neglected to look at Beckham’s aerobic training. Luckily for you, I am going to build some aerobic conditioning into your….

3.    Anaerobic / HIIT / Tabata Training

Alright, here’s where the fun begins.

  • 3 workouts per week
  • Beginner/Intermediate/Advanced workout
  • Increased speed, power & anaerobic endurance
  • Less of this

  • And more of this

Beginner Workouts

  • These workouts are designed for beginners who are interested in losing tons of weight and getting super-fit and ripped.
  • For beginners, I am going to assume that you are performing 2 strength training workouts per week
  • I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
  • My recommendation: Do all 3 workouts if you can
  • Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #2

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
  • Cool-down – 10 mins at a perceived intensity 50% of your maximum intensity.

Intermediate Workouts

  • These workouts are designed for intermediates who have outgrown the beginner workouts and are still interested in losing tons of weight and getting super-fit and ripped.
  • I am assuming that you are performing 2 strength training workouts per week
  • I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
  • My recommendation: Do all 3 workouts if you can
  • Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 5 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 5 to 30 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #2

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #3

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
  • 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
  • 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Advanced Workouts

  • These workouts are designed for advanced trainees who have outgrown the intermediate workouts and who are almost super-fit and ripped.
  • I am still assuming that you are performing 2 strength training workouts per week
  • I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
  • My recommendation: Do all 3 workouts if you can
  • Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 4 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
  • 5 to 30 minutes cardio at 60% of max intensity OR (185 – your age) Heartbeats per Minute

Workout #2

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
  • 10 minutes cardio at 50% of max intensity
  • 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
  • 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 10 minutes of sprints – alternate 10/15/20 sec sprints
  • 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 10 minutes of sprints- alternate 10/15/20 sec sprints
  • 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

.

Enjoy

Health Habits Workout -Week 6/Day 2

Here’s your second workout for week # 6

Quick Question…..Is this format better than the Facebook “Notes” section I was using for the previous 5 weeks?

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)

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

Like this article???

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

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

button subscribe

Energy System Training Makes Your Heart Healthier and Stronger

Improve your Heart with Short Workouts

A recent study has concluded that short bouts of high intensity exercise is as effective at improving the structure and function of your heart’s arteries as the traditional long duration cardio-vascular training.

Participants in the study were divided into two groups:

  • The “sprint” group performed only 3 workouts per week. Each workout consisted of 4 to 6 sets of 30 second sprints on an exercise bike. The participants pedaled slowly for 4 1/2 minutes between sets of sprints.
  • The “cardio” group worked out 5 times per week. Each workout consisted of 40-60 min of cycling at 65% of their VO2peak.

After 6 weeks, both groups showed similar improvement of arterial structure and function.

Why Is This Important?

Traditionally, as we age, our arteries become stiff and lose their ability to dilate. This leads to high blood pressure and cardiovascular disease.

And if you don’t know why that is important, please click the above links and spend some time at the Mayo Clinic site. You might be visiting sooner than you think.

Let’s Review

  • HIIT sprints are as effective as Endurance or Cardio training at preventing age related arterial stiffening.
  • Sprint training requires a commitment of 20-30 minutes, 3 times per week (60-90 min per week) to effect that improvement.
  • Endurance training requires 40-60 minutes, 5 times per week (200-300 min per week) to effect the desired improvement.

Why wouldn’t you choose HIIT sprints?

It’s your choice.

Resources:

Exercise Bike Sprints

Hill Sprints – the before picture

Hill Sprints – the after picture

Tabata training – Resistance Training Sprint Intervals

  • For a more thorough look into High Intensity Interval Training and Energy System Training in general, check out this post.
  • Or, see this post if you need help designing your own HIIT workout program.