The Rob Ford Weight Loss Program

Toronto’s Mayor Rob Ford is a big man.

And not just in a political “big man around town” kind of way, but in a 300+ lbs of former football player turned politician kind of way.

And in keeping with his political promise to stop the excessive “gravy train” spending at City Hall, the Mayor may be extending that agenda to include his own personal Gravy Train.

In an interview with Newstalk 1010, the mayor’s big brother (Councillor Doug Ford) said that the mayor is considering making a New Year’s resolution to drop some of his excess girth.

“In the new year, there is a chance, we could be seeing a slimmer, trimmer version of Toronto’s Mayor. Going further, the Councillor suggested that it’d be a good idea, and even suggested that he himself would join in and try and lose a few extra pounds. To add to the challenge, he suggested that they could make it a fundraiser, or a competition with proceeds going to a charity”.

So, as a public service to my home town, I’m gonna help the Mayor out.

I’ve decided that my next series of Best Body Workouts will be designed for trainees who need to make significant transformations to their health & physique.

  • Weight Loss
  • Cardiac Function
  • Pain caused by Muscular Imbalances
  • Metabolic Syndrome
  • and generally feeling tired and crappy all the time

The program will include:

  • Daily Exercise Tips
  • 3 Custom Health Habits Workouts per week
  • Daily Nutrition / Diet Suggestions with links to recipes
  • Additional suggestions regarding motivation, supplements, physical therapies, etc…

And because I love my city so much, I will also have some suggestions of how a program such as this can and should be made available to all Torontonians

For now, I would like to suggest that the Mayor and his brother download my FREE eBook – A Paleo Diet for the 21st Century as well as take  a look at the Best Body workouts that I have been posting throughout 2011.

Are You Ready For Summer?

Summer is almost here.

That means shorts, tank tops, bikinis and Speedos (shudder).

Which is good news for those people who stuck to their diet and workout routines throughout the winter.

Unfortunately, it seems like a lot of people slacked off during parka season…. and they’re not looking forward to baring the flesh in public.

Currently, Toronto is chock full of people desperate to lose 20 pounds and tighten their abs/ass.

As a result, my phone has been ringing off the hook for the past 2-3 weeks. Which would normally be good news, except for the fact that I am booked solid for 1 on 1 personal training.

So, here’s what we did.

Instead of referring all of them to other trainers, I took a group of 4 people and for the last 3 weeks have been implementing an seriously badass training & diet program with them via email.

The results have been very, very good.

  • The program & diet are designed for rapid weight loss (while still being healthy)
  • All four have lost significant weight
  • All four have increased their strength & anaerobic endurance

And while I still prefer to do one on one training, I can’t deny how successful my four little online-trainees have been doing with this program.

As a result, I am going to offer the same deal to a few of you guys & girls.

For the time being, I only want another 6 trainees.

So, if you need to transform that body in a short period of time, shoot me an email and I will send you the details.

Please write  – online pt – in the subject box

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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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I need your feedback on the Health Habits workouts

Before we dive into another 52 weeks of workouts, I wanted to get a little feedback to help me custom fit the workouts to your needs / goals.

I have created some polls to make this relatively quick and painless, but if you have some specific concerns, shoot me an email.

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Anything else I should know?

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Leave a comment or write an email. or leave a message on the Facebook page

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Health Habits Workout – Week 52 Day 3

Week 52 – HIRT workout #3

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The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)

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And remember, the success of this phase of the workout relies on three things:
  1. Keeping good form throughout each exercise.
  2. Performing as many reps as possible. Really push yourself.
  3. Keeping the rest between sets to an absolute minimum. No rest if possible. .

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

,

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

Horizontal Wood Chops – (cable or band)

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

Exercise # 2

Shuffle Lunge

  • 7 sets
  • 40 reps per set
  • Bodyweight only

Exercise #3

1 Leg Bodyweight Deadlifts

  • 7 sets
  • 5-10 reps per set per leg…
  • Bodyweight only

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

Bench Step-Ups – (bodyweight only)

  • 10 sets
  • 10 reps per set per leg…
  • Bodyweight only
  • Most fast…what we’re sacrificing in weight, we’re going to make up in speed

Exercise # 2

Hip Thrusts – feet on bench

  • 10 sets
  • 20 reps per set
  • controlled speed on the descent – explode on the ascent

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

Alternating DB Bicep Curls – using the same DBs used for Ex.1

  • 7 sets
  • Max reps (with good form) per set…
  • Using the same DBs used for Ex.1

Exercise # 3

Bodyweight Tricep Extensions

  • 7 sets
  • Max reps (with good form) per set…
  • Bodyweight

That’s it, you’re done for today.

Stretch and go home

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

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Health Habits Workout – Week 52 Day 2

Week 52 – HIRT workout #2
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The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct TypicalMuscular Imbalances (reduce neck & lower back pain)
.
And remember, the success of this phase of the workout relies on three things:
  1. Keeping good form throughout each exercise.
  2. Performing as many reps as possible. Really push yourself.
  3. Keeping the rest between sets to an absolute minimum. No rest if possible. .
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

.

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

Toes to the Ceiling

  • 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

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

Push-Ups – (using Smith Machine if needed…no girlie push-ups ever)

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Exercise # 2

Air Squats

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Exercise # 3

Bodyweight Row on Smith Machine

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

.

Superset # 3

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

Exercise #1

Stability Ball Crunches – (bodyweight)

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

OR

Stability Ball Jackknifes – (bodyweight)

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Feel free to mix & match

Exercise # 2

2 Leg Hip Thrust with feet on stability ball

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

.

That’s it, you’re done for today.

Stretch and go home

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

.

Health Habits Workout – Week 51 – Day 3

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HIRT workout #3

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The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)

.

And remember, the success of this phase of the workout relies on three things:
  1. Keeping good form throughout each exercise.
  2. Performing as many reps as possible. Really push yourself.
  3. Keeping the rest between sets to an absolute minimum. No rest if possible. .

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

,

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

Horizontal Wood Chops – (cable or band)

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

Exercise # 2

Shuffle Lunge

  • 7 sets
  • 40 reps per set
  • Bodyweight only

Exercise #3

1 Leg Bodyweight Deadlifts

  • 7 sets
  • 5-10 reps per set per leg…
  • Bodyweight only

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

Bench Step-Ups – (bodyweight only)

  • 10 sets
  • 10 reps per set per leg…
  • Bodyweight only
  • Most fast…what we’re sacrificing in weight, we’re going to make up in speed

Exercise # 2

Hip Thrusts – feet on bench

  • 10 sets
  • 20 reps per set
  • controlled speed on the descent – explode on the ascent

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

Alternating DB Bicep Curls – using the same DBs used for Ex.1

  • 7 sets
  • Max reps (with good form) per set…
  • Using the same DBs used for Ex.1

Exercise # 3

Bodyweight Tricep Extensions

  • 7 sets
  • Max reps (with good form) 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 51 – Day 2

HIRT workout #2
.
The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)
.
And remember, the success of this phase of the workout relies on three things:
  1. Keeping good form throughout each exercise.
  2. Performing as many reps as possible. Really push yourself.
  3. Keeping the rest between sets to an absolute minimum. No rest if possible. .
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

.

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

Toes to the Ceiling

  • 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

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

Push-Ups – (using Smith Machine if needed…no girlie push-ups ever)

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Exercise # 2

Air Squats

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Exercise # 3

Bodyweight Row on Smith Machine

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

.

Superset # 3

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

Exercise #1

Stability Ball Crunches – (bodyweight)

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

OR

Stability Ball Jackknifes – (bodyweight)

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Feel free to mix & match

Exercise # 2

2 Leg Hip Thrust with feet on stability ball

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

.

That’s it, you’re done for today.

Stretch and go home

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

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

.

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

.

  • 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?

.

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.

.

  • 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 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

.

  • 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

.

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?

.

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 47 – Day 1

Goals: This week is a “bridge” week – designed to allow your energy systems a break from the pounding it took over the past few weeks.

Alternately, you could skip these workouts and go to a yoga or pilates class or do a week of cardio.

Nothing too strenuous and hopefully something you enjoy doing

Alright, let’s get to the…

WORKOUT WARM-UP

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

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

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

THE WORKOUT

Exercise #1

Leg Press

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

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

Impossible???

Nope

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

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

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

Exercise #2

Seated Machine Row

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

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

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

That’s it, you’re done for today.

Stretch and Go home

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

Wednesday, it’s back to the 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 Habits Workout – Week 44 – Day 3

beach season is coming….very nice

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 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 44/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 44/Day 1

Goals: This week is a “bridge” week – designed to allow your energy systems a break from the pounding it took over the past few weeks.

Alternately, you could skip these workouts and go to a yoga or pilates class or do a week of cardio.

Nothing too strenuous and hopefully something you enjoy doing

Alright, let’s get to the…

WORKOUT WARM-UP

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

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

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

THE WORKOUT

Exercise #1

Leg Press

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

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

Impossible???

Nope

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

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

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

Exercise #2

Seated Machine Row

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

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

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

That’s it, you’re done for today.

Stretch and Go home

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

Wednesday, it’s back to the weights

Health Habits Workout – Week 43/Day 3

Last time thru this workout. You should be trying to beat last week’s record on all of the lifts.

Alternately, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

For example, A barbell snatch and a high pull use the same movement, but the snatch is a much more difficult exercise. If you swap in the high pull, you had better be increasing the weight.

If you’re super strong, you can skip the pulldowns and go straight to pullups.

Optional Workout

If you perform this optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

  • Band/Cable Pulldowns (or chins if you’re really strong)
  • Med Ball Overhead Throws
  • Jumping Squats (BW only)
  • Band/Cable Woodchops – rotate your hips, not your spine

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Medium Width Pronated Pulldowns

Standing Barbell Press

Superset #2

Barbell Snatch (hanging or from floor)

Med Ball or Band Slam

Superset #3

1 Arm Kneeling Pulldown

1 Arm DB Press

Superset #4

1 Arm DB/KB Swing Snatch – 5 reps per arm per set

Hanging Leg Raise – straight leg or bent knees / bench or bar

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Do NOT Attempt This Workout

 

Seriously…do not attempt this workout.

I designed it for a buddy of mine who has 35 days to melt off 20 lbs of body-fat while simultaneously maximizing his strength, speed, agility and anaerobic endurance.

It’s a bad ass workout designed for a bad ass guy who has decided to test himself by sparring with 15 other bad ass guys over the span of a brutal 60-90 minutes.

Kind of like when Neo fought all those Agent Smiths in the second Matrix movie….but without any cgi.

So, unless you consider yourself a serious bad ass – Do NOT attempt this workout.

.

The Workout

Weeks 1-2

Power Workouts

  • 2 x per week
  • 5 sets of 5 reps for 5 exercises using a weight that you could max 10 reps
  • big compound movements –  chins/rows/cable snap downs/overhead press/clean/snatch/bench press – resisted pushup/zercher squat
  • each rep performed as fast & powerfully as possible

Note – I will be posting an article detailing this workout tomorrow.

HIRT Workouts

HIIT Workouts

  • 2 x per week
  • 20-30 min per workout
  • alternate between 10:20, 20:40 and 15:45 HIIT sprint protocols

Neural Activation/Recharge Workouts

Low intensity cardio

  • Daily
  • 30-60 min walk after dinner

Recovery Techniques

  • Daily – post-workout  Contrast Showers and/or Ice massage
  • 1 x per week – Massage
85546
Even Jack Burton would be afraid of this workout.

Health Habits Workout – Week 43/Day 2

Alright, it’s the last time for this workout. You should be trying to beat last week’s record on all of the lifts.

Alternately, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

Optional Workout

If you perform an optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

BW Squats aka Air Squats

Push-Ups

Back & Forth Bounding

Rolling Squat / Burpees

.

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Dynamic Shuffle Lunges

DB Pullovers

Superset #2

BW Skullcrushers

DB Bicep Curl & Press

Superset #3

1 Leg Squat – Bench or Free Standing

Leg Swoop

Superset #4

Shin Box Switch

Pilates Open Leg Rocker

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 43/Day 1

Alright, it’s the last time for this workout. Next week is something completely new.

And just like last week, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

For example, you could substitute front squats for goblet squats, or BB Presses for Push-Ups, or Shuffle Lunges for Bulgarians of even Glute Ham Raises for the 1 Leg Deadlift. But remember, some exercises require more intensity & effort than others. If you bring in an easier exercise, you need to do something to increase the intensity level – weight, tempo, etc…

Optional Workout o’ the Day

If you perform an optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

Burpees

Swing Snatches

Ab Wheel Roll-outs

2 Leg Hip Thrusts – feet on bench

.

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Bodyweight Rows

Push-Ups

Superset #2

Goblet Squat

Band/Cable Woodchops

Superset #3

1 Arm Row – standing cable/band or DB

1 Arm DB Chest Press – cable/band or DB

Superset #4

1 Leg Split Squat aka the Bulgarian Squat

1 Leg Deadlift

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 42/Day 3

Alright, it’s the third time thru this workout. You should be trying to beat last week’s record on all of the lifts.

Alternately, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

For example, A barbell snatch and a high pull use the same movement, but the snatch is a much more difficult exercise. If you swap in the high pull, you had better be increasing the weight.

If you’re super strong, you can skip the pulldowns and go straight to pullups.

Optional Workout

If you perform this optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

  • Band/Cable Pulldowns (or chins if you’re really strong)
  • Med Ball Overhead Throws
  • Jumping Squats (BW only)
  • Band/Cable Woodchops – rotate your hips, not your spine

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Medium Width Pronated Pulldowns

Standing Barbell Press

Superset #2

Barbell Snatch (hanging or from floor)

Med Ball or Band Slam

Superset #3

1 Arm Kneeling Pulldown

1 Arm DB Press

Superset #4

1 Arm DB/KB Swing Snatch – 5 reps per arm per set

Hanging Leg Raise – straight leg or bent knees / bench or bar

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 42/Day 2

Alright, it’s the second time for this workout. You should be trying to beat last week’s record on all of the lifts.

Alternately, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

Optional Workout

If you perform an optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

BW Squats aka Air Squats

Push-Ups

Back & Forth Bounding

Rolling Squat / Burpees

.

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Dynamic Shuffle Lunges

DB Pullovers

Superset #2

BW Skullcrushers

DB Bicep Curl & Press

Superset #3

1 Leg Squat – Bench or Free Standing

Leg Swoop

Superset #4

Shin Box Switch

Pilates Open Leg Rocker

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 42/Day 1

Alright, it’s the second time for this workout. You should be trying to beat last week’s record on all of the lifts.

Alternately, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

For example, you could substitute front squats for goblet squats, or BB Presses for Push-Ups, or Shuffle Lunges for Bulgarians of even Glute Ham Raises for the 1 Leg Deadlift. But remember, some exercises require more intensity & effort than others. If you bring in an easier exercise, you need to do something to increase the intensity level – weight, tempo, etc…

Optional Workout o’ the Day

If you perform an optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

Burpees

Swing Snatches

Ab Wheel Roll-outs

2 Leg Hip Thrusts – feet on bench

.

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Bodyweight Rows

Push-Ups

Superset #2

Goblet Squat

Band/Cable Woodchops

Superset #3

1 Arm Row – standing cable/band or DB

1 Arm DB Chest Press – cable/band or DB

Superset #4

1 Leg Split Squat aka the Bulgarian Squat

1 Leg Deadlift

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 41/Day 3

Alright, it’s the second week for this workout. You should be trying to beat last week’s record on all of the lifts.

Alternately, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

For example, A barbell snatch and a high pull use the same movement, but the snatch is a much more difficult exercise. If you swap in the high pull, you had better be increasing the weight.

Optional Workout

If you perform this optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

  • Band/Cable Pulldowns (or chins if you’re really strong)
  • Med Ball Overhead Throws
  • Jumping Squats (BW only)
  • Band/Cable Woodchops – rotate your hips, not your spine

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Medium Width Pronated Pulldowns

Standing Barbell Press

Superset #2

Barbell Snatch (hanging or from floor)

Med Ball or Band Slam

Superset #3

1 Arm Kneeling Pulldown

1 Arm DB Press

Superset #4

1 Arm DB/KB Swing Snatch – 5 reps per arm per set

Hanging Leg Raise – straight leg or bent knees / bench or bar

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 41/Day 1

Optional Workout

If you perform an optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

Burpees

Swing Snatches

Ab Wheel Roll-outs

2 Leg Hip Thrusts – feet on bench

.

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Bodyweight Rows

Push-Ups

Superset #2

Goblet Squat

Band/Cable Woodchops

Superset #3

1 Arm Row – standing cable/band or DB

1 Arm DB Chest Press – cable/band or DB

Superset #4

1 Leg Split Squat aka the Bulgarian Squat

1 Leg Deadlift

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 40/Day 3

Optional Workout

If you perform this optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

  • Band/Cable Pulldowns (or chins if you’re really strong)
  • Med Ball Overhead Throws
  • Jumping Squats (BW only)
  • Band/Cable Woodchops – rotate your hips, not your spine

Main 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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Medium Width Pronated Pulldowns

Standing Barbell Press

Superset #2

Barbell Snatch (hanging or from floor)

Med Ball or Band Slam

Superset #3

1 Arm Kneeling Pulldown

1 Arm DB Press

Superset #2

1 Arm DB/KB Swing Snatch – 5 reps per arm per set

Hanging Leg Raise – straight leg or bent knees / bench or bar

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 40 – Neural Activation Workout

Hulk Jump!!!

Yesterday, I showed you how to DIY a Neural Activation Workout.

Today, I give you the one that I did earlier this morning.

  • 4 Exercises
  • Performed as a circuit – 1,2,3,4,1,2,3,4……
  • Focus on speed & power
  • Low weight – BW or light bands in this case
  • Low reps – 3-6 reps per set
  • Little rest between sets – 30 sec max
  • 10 minutes max
  • Quit when your body starts feeling really good & is telling you it’s time to “start” the workout
  • Seriously…stop at this point

Exercise # 1

Standing Broad Jumps

3-6 reps – back & forth or single direction as space allows

Exercise # 2

Push-Ups

3-5 reps

Exercise # 3

Standing Band Rows – 2 Hand – fast

3-5 reps

Exercise # 4

Band Snap Downs (dynamic straight-arm pulldown)

3-5 reps

.

Health Habits Workout – Week 39/Day 3

Last week – last day for this workout

Pick 5 new groups and pick all new exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 39/Day 2

Last week with this workout, and here we go again….

Pick 5 new groups and pick all new exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 39/Day 1

Last week with this workout – choose different Exercise Groups & different Exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 38/Day 3

Second Week – Day Three

Pick 5 new groups and pick all new exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 38/Day 2

Here we go again….

Pick 5 new groups and pick all new exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 37/Day 2

Same general workout as Day 1

Pick 5 new groups and pick all new exercises.

Overview

These workouts are based on a model I often use for clients who are going on holiday.

It’s simple, can be printed on one page and yet it forces them to make some decisions for themselves.

This last point is pretty important to me as a big part of my “real world” training is education. While I love all my clients, I don’t want to keep training them year after year. Kind of like a mama bird, I teach them what they need to learn and when they’re ready…I shove ’em outta the nest.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 37/Day 1

The next few weeks are going to be a little different.

These workouts are based on a model I often use for clients who are going on holiday.

It’s simple, can be printed on one page and yet it forces them to make some decisions for themselves.

This last point is pretty important to me as a big part of my “real world” training is education. While I love all my clients, I don’t want to keep training them year after year. Kind of like a mama bird, I teach them what they need to learn and when they’re ready…I shove ’em outta the nest.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 36/Day 3 – The Deadpool Workouts

.
Week 4 – Day 3…last workout of the week
.
Get ready to sweat…this one is a real Mother-Trucker.
.
WORKOUT WARM-UP
.
Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints.
.
Feel free to substitute exercises as long as they get your joints all warmed up.
,
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
.
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
.
1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
.
THE WORKOUT
.
As I mentioned in Part Six, each workout has 6 main lifts. Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.
.
Superset #1
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This first superset focuses on the horizontal pulling movement
.
The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set Start with the…
.
Wake-up exercise – 1 Arm Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps Then, move as quick as possible to the….
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Main Lift – 1 Arm DB Row – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight
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Rest long enough to catch your breath & go again (wake-up left arm, main lift left arm, wake-up right arm , main lift right arm…)
.

Superset #2

This second superset focuses on the posterior chain (lower body).

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set..

Wake-up exercise – Broad Jumps –  3 reps

After a few broad jumps, move as quick as possible to the…..

Main Lift – Deadlift or Pullthroughs – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

.

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully.

After 10 minutes, catch your breath & move onto….

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Superset #3

This second superset focuses on Vertical Pulling movements.

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set..

Wake-up exercise – Jumping Chins or Speed Band Pulldowns –  3-8 reps

Note – Perform the lift much faster than the guy in the video

Main Lift – Chin-Ups/Pull-Ups or Pulldowns – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

.

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully.

After 10 minutes, catch your breath & move onto….

.

Superset #4

This time, we have a 5 minute superset focusing on your core – specifically on bracing the core

Their is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 – Ab Wheel Roll-Outs – as many reps as possible with good form

Main Lift #2 – Standing Cable Plank/Bridge

  • 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.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto…

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Superset #5

This time, we have a 5 minute superset focusing on the core – side flexion and/or rotation

Their is NO wake-up exercise …today we have just 1 Main Lift

Main Lift #1 – Standing Cable Woodchops – Starting with a horizontal woodchop, perform 3-8 reps (using an 8 rep weight) from one side, then switch to the other side and repeat. After chopping to both sides, adjust the position of the cable – setting it higher – this creates a decline movement, provides a different stimulus & decreases the difficulty as fatigue begins to set in.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 – Cable Tricep Pushdowns – palms down – elbows pinned to your sides – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (pushing down) as quickly as possible

Lift #2 – Reverse Grip/Palms Down Cable Bicep Curls – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

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And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health

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Health Habits Workout -Week 36/Day 2 – The Deadpool Workouts

It’s Week 4 – Day 2 of this nasty Deadpool Workout

enjoy.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

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

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

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

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Bodyweight Jump Squats –  3-8 reps

Then, move as quick as possible to the….

Main Lift – Barbell Front Squats or Back Squats – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Isometric Shoulder Press –  3-8 reps

Press up into an immovable object….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift – Push Press – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 10 minutes, catch your breath & move onto….

Superset #3

This time, we have a 5 minute superset focusing on a horizontal pulling movement

The is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 – BW Scapula Row or Standing Cable Scapula Row – 5 minutes – as many reps as possible

Main Lift #2 – Standing Cable Plank/Bridge

  • 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.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #4

This 10 minute superset focuses on a horizontal pushing movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Plyometric Pushups

]

Main Lift – Bench Press – any variation – 3-8 reps – perform the concentric part of the lift (pressing up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core flexion & stability

The are NO wake-up exercises …just 2 main lifts

Main Lift #1 – Hanging Leg Raise

Main Lift #2 – Standing Cable Plank/Bridge

  • 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.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on core Extension & stability

The are NO wake-up exercises …just 1 main lift

Main Lift #1 – Toes to the Sky

After 5 minutes, catch your breath & move onto….

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nothing – you’re done

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

.

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