This will be my last post on this blog. All the old workouts have been moved to the new website(www.flashpointfit.com) and all new posts will be on there as well. Come check it out and feel free to leave any comments or suggestions!
-AY
Friday, March 26, 2010
Monday, March 8, 2010
Overcoming Obstacles/Legs Workout
You know those days when everything goes wrong? Everyone has them. It could sound alot like this...You sleep through your alarm clock so you miss breakfast, yourre late for work, Its a friends bday so you choose to bday cake for lunch instead of what you packed, you get into a fight with your significant other so your angry at the world, then by the time you get home yourre running on fumes and all you want to do is crawl into bed instead of workout. Yep, lifes full of obstacles. Little roadblocks that are just waiting to derail us from our goals. Im pretty understanding as a trainer.
We all have bad days. So I usually give my clients two choices-A. You can use your workout to forget about the stress of the day or B. You can do your workout and just be angry the whole time. :) Either way you have to do the workout. 9 times out of 10, after your happy workout juices start flowing, you'll be happy you completed the workout. But if I let you go home and drown your sorrows in a tub of ice cream, youll not only be taking steps back from your workout success but youll have one more reason to be pissed at the world when your clothes start getting tighter and you lose all the muscle tone youve gained.
The truth of the matter is lifes not going to stop once you make the decision to lose weight. People are still going to ask you to go out to eat, you're still going to get injured, your still going to have fights, but its how you view these obstacles that really determines whether youll be succesful in the end. This is why Im always preaching that planning is so important. Heres some tips to help you on your rough days:
1. Make sure to pack your lunch so you wont be tempted to snack during the day. And, make sure your snacks are healthy vegetables not chips. Youll end up feeling full and satisfied longer and you wont be wasting meals on empty calories.
2. If you've had a craptastic day and you think downing 1200cal of ice cream are going to make you happy, really think about it. Is it worth all the work your going to have to do in the gym to burn it off? Do you really want to have to go buy new larger sized clothes because you've already thrown out all your fat clothes since you've lost weight?
3. If your feeling burned out get on the treadmill anyways. Half the battle is talking yourself into it. Once you've started its usally alot harder to talk yourself out of it. And if your still battling with your self, break your workout up. Keep telling yourself you'll do five more min.
4. Think of your workouts as training instead of just working out. Every workout should help you to improve on something you were unsuccessful at in the previous workout.
5. Surround yourself with a support network who will never let you back out of a workout.
6. Make your gym a drama free zone. Tell yourself that you have one hour to workout that is completely yours. For that hour, all problems you are having should be left outside until you've finished your workout.
Most of all remember how badly you want this! Think of how happy you are with the successes youve had in your workouts and use this to drive you whenever friends try to derail you or life seems unbearable.
5 min-Jump rope broken into 1 min intervals (1min all out pace, 10 sec rest, 1 min all out etc.)
Warmup Ladder(Start with 20 reps then work all the way down to 1 rep. So..first set will be 20 for all, then 19 for all etc.) Move quickly from one exercise to the next.
Low squat jacks(Keep in a low Squat position as you jump in and out with legs)
Crossover Pushups(Cross right hand behind left as you move left out past your shoulder so body is at angle. Do one Pushup then repeat to other side. Each pushup is one rep)
In out Crunches(Bring knees in as you crunch together, as you drop shoulders to the ground push your legs out straight)
High Knees to Burpee(5 high knees to one burpee-counts as one rep)
Complete circuit 2x(Move quickly from one exercise to the next. Breaks should be no longer then 20 sec. Take a 30 sec break after circuit is completed)
30 reps-Forward lunge to reverse hops with burpee(Lunge forward twice, get into squat stance and jump backwards 3 times, then place hands on the ground and kick legs back. (Thats one rep) Jump Back up and repeat.)
15 reps each leg-Single Leg Squat with reverse reach
20 reps each leg-Static Lunge to Plyo Lunge(static lunge 5x followed by to jumping lunges. Repeat on same leg til you get to 20)
15 reps each leg-Step up to reverse lunge with single arm twist(With weight, step up onto bench or stair with right leg and press weight over head. Step off bench and into reverse lunge with right leg and twist upper body to side while holding weight out to side. Repeat)
30 reps each leg-Single Leg Bridge
30 reps-Plie Squat Jumps
1min-Plank
We all have bad days. So I usually give my clients two choices-A. You can use your workout to forget about the stress of the day or B. You can do your workout and just be angry the whole time. :) Either way you have to do the workout. 9 times out of 10, after your happy workout juices start flowing, you'll be happy you completed the workout. But if I let you go home and drown your sorrows in a tub of ice cream, youll not only be taking steps back from your workout success but youll have one more reason to be pissed at the world when your clothes start getting tighter and you lose all the muscle tone youve gained.
The truth of the matter is lifes not going to stop once you make the decision to lose weight. People are still going to ask you to go out to eat, you're still going to get injured, your still going to have fights, but its how you view these obstacles that really determines whether youll be succesful in the end. This is why Im always preaching that planning is so important. Heres some tips to help you on your rough days:
1. Make sure to pack your lunch so you wont be tempted to snack during the day. And, make sure your snacks are healthy vegetables not chips. Youll end up feeling full and satisfied longer and you wont be wasting meals on empty calories.
2. If you've had a craptastic day and you think downing 1200cal of ice cream are going to make you happy, really think about it. Is it worth all the work your going to have to do in the gym to burn it off? Do you really want to have to go buy new larger sized clothes because you've already thrown out all your fat clothes since you've lost weight?
3. If your feeling burned out get on the treadmill anyways. Half the battle is talking yourself into it. Once you've started its usally alot harder to talk yourself out of it. And if your still battling with your self, break your workout up. Keep telling yourself you'll do five more min.
4. Think of your workouts as training instead of just working out. Every workout should help you to improve on something you were unsuccessful at in the previous workout.
5. Surround yourself with a support network who will never let you back out of a workout.
6. Make your gym a drama free zone. Tell yourself that you have one hour to workout that is completely yours. For that hour, all problems you are having should be left outside until you've finished your workout.
Most of all remember how badly you want this! Think of how happy you are with the successes youve had in your workouts and use this to drive you whenever friends try to derail you or life seems unbearable.
5 min-Jump rope broken into 1 min intervals (1min all out pace, 10 sec rest, 1 min all out etc.)
Warmup Ladder(Start with 20 reps then work all the way down to 1 rep. So..first set will be 20 for all, then 19 for all etc.) Move quickly from one exercise to the next.
Low squat jacks(Keep in a low Squat position as you jump in and out with legs)
Crossover Pushups(Cross right hand behind left as you move left out past your shoulder so body is at angle. Do one Pushup then repeat to other side. Each pushup is one rep)
In out Crunches(Bring knees in as you crunch together, as you drop shoulders to the ground push your legs out straight)
High Knees to Burpee(5 high knees to one burpee-counts as one rep)
Complete circuit 2x(Move quickly from one exercise to the next. Breaks should be no longer then 20 sec. Take a 30 sec break after circuit is completed)
30 reps-Forward lunge to reverse hops with burpee(Lunge forward twice, get into squat stance and jump backwards 3 times, then place hands on the ground and kick legs back. (Thats one rep) Jump Back up and repeat.)
15 reps each leg-Single Leg Squat with reverse reach
20 reps each leg-Static Lunge to Plyo Lunge(static lunge 5x followed by to jumping lunges. Repeat on same leg til you get to 20)
15 reps each leg-Step up to reverse lunge with single arm twist(With weight, step up onto bench or stair with right leg and press weight over head. Step off bench and into reverse lunge with right leg and twist upper body to side while holding weight out to side. Repeat)
30 reps each leg-Single Leg Bridge
30 reps-Plie Squat Jumps
1min-Plank
Monday, March 1, 2010
Bringing Sexy Back
The theme for this months workouts is "Bringing sexy back!" :) Its time to do a little spring cleaning with your workouts and your diets. Throw out all your junk food and sweets and focus on eating lean meats and vegatables. The only way your going to drop those last few layers of winter fat is by making sure your diet is as clean as possible. This means no more excuses. I don't care if your friends want to eat 3 donuts from the supermarket, thats not an excuse for you to have one too.
Were also going to be increasing the intensity this month. Every workout you should be pushing yourself to the max. Make sure your getting your workouts in at least 6x a week. The more you do it, the more youll start to get a feel for what your capable of and how hard you can push yourself. Everyone has their own pace, so even if you can't run you better be pushing yourself to walk or ride your bike a little bit faster every day. Have you noticed those people in the gym who are barely peddling and reading the paper? Theyre the same weight day in and day out. I want you to challenge yourself to not only get your cardio and weights in everyday, but also to get as much activity in as possible. The more you do the more calories youll be burning.
Todays workout will be focused on the booty and the core. Use whatever weights you feel comfortable with and make sure to use proper form. Record your results in your workout log.
1 min-Squats
15 reps-Burpee to pushup to press
1min-Sumo Squats
Plyo Lunges-20 reps
1 min-Plank
1 min-7% incline 6.5 sp
Rest 20 sec Repeat 2 more times
10 reps each leg-Sgle leg Squat to side jump and burpee
50 reps-Walking Lunges
1 min-Mtn Climbers
40 reps-Lying Hip Bridge w/ alt leg lift(Like your walking)
15 reps each leg-Reverse Lunge W/ Twist to Front Kick
1 min-Wall Sit
1 min-7% incline 6.5 sp
Rest 20 sec REpeat 2 more times
Were also going to be increasing the intensity this month. Every workout you should be pushing yourself to the max. Make sure your getting your workouts in at least 6x a week. The more you do it, the more youll start to get a feel for what your capable of and how hard you can push yourself. Everyone has their own pace, so even if you can't run you better be pushing yourself to walk or ride your bike a little bit faster every day. Have you noticed those people in the gym who are barely peddling and reading the paper? Theyre the same weight day in and day out. I want you to challenge yourself to not only get your cardio and weights in everyday, but also to get as much activity in as possible. The more you do the more calories youll be burning.
Todays workout will be focused on the booty and the core. Use whatever weights you feel comfortable with and make sure to use proper form. Record your results in your workout log.
1 min-Squats
15 reps-Burpee to pushup to press
1min-Sumo Squats
Plyo Lunges-20 reps
1 min-Plank
1 min-7% incline 6.5 sp
Rest 20 sec Repeat 2 more times
10 reps each leg-Sgle leg Squat to side jump and burpee
50 reps-Walking Lunges
1 min-Mtn Climbers
40 reps-Lying Hip Bridge w/ alt leg lift(Like your walking)
15 reps each leg-Reverse Lunge W/ Twist to Front Kick
1 min-Wall Sit
1 min-7% incline 6.5 sp
Rest 20 sec REpeat 2 more times
Tuesday, February 23, 2010
6 easy steps for staying on track
Summer is almost upon us Flashpointers! Most people end up breaking their new years goal of getting in shape by Febuary. This is your year to stick to your goals! Here's a couple helpful tips to make sure you stay on track all the way to the finish line.
1. Plan, Plan, Plan
You plan meetings and school functions, workouts are no different. Set one day aside every week to write out exactly what you will be doing for cardio and weights and what time you will be working out every day. This way you can mentally prepare yourself for the workout.
2. Track
If you don't know where you started, you'll have no idea if you've progressed in your workouts. Track everything you do in your workouts, from the weights you used, to how many reps you did and what incline your tradmill was at. This way, you can look back and see where you have improved at. Also, makle sure you are taking measurments every three weeks to give yourself a good idea if your workouts are giving you the results you want.
3. Goals
Rememeber to set goals along your journey. Most people set goals to far out and become frustrated because their not getting there fast enough. If your goal is to lose 100 lbs, it seems unacheivable, but if you break it down it goes by alot quicker. So this week your goal is to lose 4 lbs. But if you don't achieve it, dont view it as a setback and throw it all away on a all night icecream binge. Some weeks will be 2lbs and some will be 4lbs. But in the end its how much body fat your losing not the weight. So remember to keep track of how your clothers are fitting. Thats one of the best indicators that your workout goals are still on track.
4. Fuel your Body
The biggest killer of almost any fitness related goal is your diet. If your gonna to kill yourself with hours at the gym, don't go home and down a whole box of twinkies. Throw out all the crap in your kitchen thats packaged and sugar filled and you'll be amazed at how quickly your energy levels will rise and the body fat will start dropping.
5. Switch it up
If your workout routine is boring you or youve stopped seeing results, remember to add some variety. You have to challenge your body to continually see results and the longer you've been working out, the harder you'll have to push yourself. Beginners usually see results extremely quickly but become frustrated after a few months when weight loss results begin to slow. To avoid a plateau, keep pushing yourself. Up the weights you are using, change up how many reps you are doing, do intervals on the treadmill instead of 30 min at the same speed. Even better, take your workouts outside and get a change of scenery. Hiking burns about 500 cal an hour, throw in some random pushups along the trail and youll have a complete workout!
6. Have fun and treat yourself
Getting in shape is not always enjoyable, but finding things that you do enjoy makes it easier. Go for bike rides, do body weight exercises, take a poolates class. There isnt just one way to get in shape, its finding something that works for you and sticking with it. And when you do get the results you want, remember to reward yourself with something. New clothes, a trip, something that says you worked hard to get where you are! Just rememeber not to settle. You'll come across alot of obstacles along the way, and alot of haters who wont want you to succeed. But you deserve to lead a healthier lifestyle and the only one that can prevent you from getting there is yourself!
-AY
1. Plan, Plan, Plan
You plan meetings and school functions, workouts are no different. Set one day aside every week to write out exactly what you will be doing for cardio and weights and what time you will be working out every day. This way you can mentally prepare yourself for the workout.
2. Track
If you don't know where you started, you'll have no idea if you've progressed in your workouts. Track everything you do in your workouts, from the weights you used, to how many reps you did and what incline your tradmill was at. This way, you can look back and see where you have improved at. Also, makle sure you are taking measurments every three weeks to give yourself a good idea if your workouts are giving you the results you want.
3. Goals
Rememeber to set goals along your journey. Most people set goals to far out and become frustrated because their not getting there fast enough. If your goal is to lose 100 lbs, it seems unacheivable, but if you break it down it goes by alot quicker. So this week your goal is to lose 4 lbs. But if you don't achieve it, dont view it as a setback and throw it all away on a all night icecream binge. Some weeks will be 2lbs and some will be 4lbs. But in the end its how much body fat your losing not the weight. So remember to keep track of how your clothers are fitting. Thats one of the best indicators that your workout goals are still on track.
4. Fuel your Body
The biggest killer of almost any fitness related goal is your diet. If your gonna to kill yourself with hours at the gym, don't go home and down a whole box of twinkies. Throw out all the crap in your kitchen thats packaged and sugar filled and you'll be amazed at how quickly your energy levels will rise and the body fat will start dropping.
5. Switch it up
If your workout routine is boring you or youve stopped seeing results, remember to add some variety. You have to challenge your body to continually see results and the longer you've been working out, the harder you'll have to push yourself. Beginners usually see results extremely quickly but become frustrated after a few months when weight loss results begin to slow. To avoid a plateau, keep pushing yourself. Up the weights you are using, change up how many reps you are doing, do intervals on the treadmill instead of 30 min at the same speed. Even better, take your workouts outside and get a change of scenery. Hiking burns about 500 cal an hour, throw in some random pushups along the trail and youll have a complete workout!
6. Have fun and treat yourself
Getting in shape is not always enjoyable, but finding things that you do enjoy makes it easier. Go for bike rides, do body weight exercises, take a poolates class. There isnt just one way to get in shape, its finding something that works for you and sticking with it. And when you do get the results you want, remember to reward yourself with something. New clothes, a trip, something that says you worked hard to get where you are! Just rememeber not to settle. You'll come across alot of obstacles along the way, and alot of haters who wont want you to succeed. But you deserve to lead a healthier lifestyle and the only one that can prevent you from getting there is yourself!
-AY
Tuesday, February 16, 2010
My Tuesday Fun Day
Whats up everyone! So, its been a little hectic lately, so today to show you guys I workout just as hard as I make you guys and my clients do, I'm giving you a taste of what my personal workouts look like. I switch my workouts up alot, but they usually follow a theme or focus on whatever body parts I need strengthened. Since I will be climbing Mt. Rainier in a couple of months, most of my workouts have been geared toward strengthening my whole body, but especially my legs, shoulders and back, and building up my endurance.
This morning I did Hill Intervals on the Treadmill for 40 min. Usually I start out at about 4.0-4.2 speed and 4% incline to warm up for 5 min then every 5 min Ill move up 2% till I get to 12% incline then Ill alternate between 10% and 12% for the remainder of the time.
This evening I did a timed interval focusing on legs and chest:
I try to complete as many rounds as I can in 20 min. This was the first time Ive done this workout and I did 3 sets with amazingly perfect form. :)
10 reps-Medicine ball cross over pushups
10 reps-60 lb Barbell Front Squats
10 reps each leg-Step ups onto workout bench with 55lb backpack
10 reps-Decline Pushups of bench w/ alternating knee to elbow
20 reps-Mtn Climbers(each time your right foot comes forward is one rep)
10 reps-Burpee dropdown to surfer get up and staggered hop(alt bringing a different foot forward with each rep)
15 reps-reverse crunches
Then I stretch out for ten minutes, grab a drink or what not and I finish up my workout with 20 min of Sprint intervals on the treadmill. Going all out for 40 sec and resting for 1 min.
So there you have it, my awesome workout. Do you have to workout this way to get results? No. I push myself pretty hard and this is what works for me. As long as you find something you enjoy and stick with it you'll get results. I mean really stick with it too. Don't go for a walk once a week and wonder why you are not getting results. Really push yourself. Everyone has a different level. If you arent able to lift weights, do body weight squats, pushups of the counter or crunches on the ground. Body weight exercises are even excellent for people who are already in descent shape. I can think of dozens of ways to manipulate an exercise to make it more difficult. Don't be afraid to get up and workout. This is your year to get in shape, take advantage of it while you still have a chance too!
This morning I did Hill Intervals on the Treadmill for 40 min. Usually I start out at about 4.0-4.2 speed and 4% incline to warm up for 5 min then every 5 min Ill move up 2% till I get to 12% incline then Ill alternate between 10% and 12% for the remainder of the time.
This evening I did a timed interval focusing on legs and chest:
I try to complete as many rounds as I can in 20 min. This was the first time Ive done this workout and I did 3 sets with amazingly perfect form. :)
10 reps-Medicine ball cross over pushups
10 reps-60 lb Barbell Front Squats
10 reps each leg-Step ups onto workout bench with 55lb backpack
10 reps-Decline Pushups of bench w/ alternating knee to elbow
20 reps-Mtn Climbers(each time your right foot comes forward is one rep)
10 reps-Burpee dropdown to surfer get up and staggered hop(alt bringing a different foot forward with each rep)
15 reps-reverse crunches
Then I stretch out for ten minutes, grab a drink or what not and I finish up my workout with 20 min of Sprint intervals on the treadmill. Going all out for 40 sec and resting for 1 min.
So there you have it, my awesome workout. Do you have to workout this way to get results? No. I push myself pretty hard and this is what works for me. As long as you find something you enjoy and stick with it you'll get results. I mean really stick with it too. Don't go for a walk once a week and wonder why you are not getting results. Really push yourself. Everyone has a different level. If you arent able to lift weights, do body weight squats, pushups of the counter or crunches on the ground. Body weight exercises are even excellent for people who are already in descent shape. I can think of dozens of ways to manipulate an exercise to make it more difficult. Don't be afraid to get up and workout. This is your year to get in shape, take advantage of it while you still have a chance too!
Thursday, February 11, 2010
Turnin' up the heat-Workout of the Day
What's up everyone! I hope everyones week has been fantastic! So, yesterday I took the day off to gets some hiking in over in Oregon. It was a little rainy, but the trail was beautiful. I've been doing a lot of my training for Rainier on the treadmil, but I feel that the only way to actually get stronger at hiking is to get out and do it. The same follows for any activity your involved in. You can workout for hours in the gym, but if your training doesn't mimick in some way the activity that your going to be participating in, your wasting your effort. Todays workout is another timed high intensity one. There will be five different exercises, each exercise will have 8 rounds of 20 sec of work and 10 sec of rest. Today you will do them in a circuit though. So, do the first exercise for 20 sec, rest 10 sec, then do the next exercise until youve completed 20 min. Make sure to go as quickly as you can, while maintaing good form. Keep track of how many reps you were able to complete with each exercise.
Double Squat Jump(holding a medicine ball or basketball in hand over head, squat down quickly hitting the ball into the ground. Come up slightly, re squat then jump up and off the ground)
Supine Row (Using either a squat bar or a broom handle held over two chairs. Lay under bar so chest is underneath and feet are out straight. Pull body towards bar making sure to keep body in a straight line and squeeze shoulder blades together)
Plyo Lunges
Single Leg Burpee to Pushup(Alternate with every pushup)
Mountain Climbers
Double Squat Jump(holding a medicine ball or basketball in hand over head, squat down quickly hitting the ball into the ground. Come up slightly, re squat then jump up and off the ground)
Supine Row (Using either a squat bar or a broom handle held over two chairs. Lay under bar so chest is underneath and feet are out straight. Pull body towards bar making sure to keep body in a straight line and squeeze shoulder blades together)
Plyo Lunges
Single Leg Burpee to Pushup(Alternate with every pushup)
Mountain Climbers
Monday, February 8, 2010
Fat Destruction-Workout of the Day
Good evening everyone! So its been about a week since I posted the last workout. Been a little busy training for a Rainier summit I have coming up in the spring and working on getting my website for my business up and running. Yay! But, this week I wanted to switch up your routines a little bit with some high intensity workouts. In my opinion, its probably one of the best ways to boost your metabolism and help burn body fat long after your workout is over. As with all your workouts, you should be challenging yourself to become stronger with ever exercise. This could mean either being able to do more reps or being able to lift a heavier weight (make sure your form is perfect!) So for this workout, each exercise will take 4 min, so the entire workout will be 20 min. You will go all out for 20 sec, then rest for 10 sec and repeat for a total of 8 rounds for each exercise. Write down how many reps you were able to do each round so you can go back in the future and see if you have improved.
Side Lunge Reach to single leg squat and jump(switch leg with each round)-w/ medicine ball or weight, side lunge to the right and reach across body with weight. push back into standing, squat on opposite leg then explode up into a hop. Repeat.
One hand medicine ball pushup(switch hand with each pushup)- Start with one hand on medicine ball, pushup then roll ball to opposite hand then repeat.
Diagonal squat touchdown and jump(Alt sides every jump)-Each rep should be completed quickly. Squat down and reach hands across body and touch ground to outside of knees. Hop up and repeat on opposite side.
Pushup to T-crunch(Alt sides each round)-Do pushup. Rotate to right side so you are balanceing on right hand and foot. Crunch left elbow to left knee. Rotate down and repeat on same side.
Single Leg Burpee(Alt each round)
Good luck!
Side Lunge Reach to single leg squat and jump(switch leg with each round)-w/ medicine ball or weight, side lunge to the right and reach across body with weight. push back into standing, squat on opposite leg then explode up into a hop. Repeat.
One hand medicine ball pushup(switch hand with each pushup)- Start with one hand on medicine ball, pushup then roll ball to opposite hand then repeat.
Diagonal squat touchdown and jump(Alt sides every jump)-Each rep should be completed quickly. Squat down and reach hands across body and touch ground to outside of knees. Hop up and repeat on opposite side.
Pushup to T-crunch(Alt sides each round)-Do pushup. Rotate to right side so you are balanceing on right hand and foot. Crunch left elbow to left knee. Rotate down and repeat on same side.
Single Leg Burpee(Alt each round)
Good luck!
Friday, January 29, 2010
Lower Body-Workout of the Day
Todays workout will be focused on lower body. Do 3 sets total. Record the weights used and how you felt in your workout logs.
300 reps-High Knees Jumprope
10 reps each leg-Single Leg Squats
10 reps-Plyo Lunges
10 reps each leg-Single Leg Stability Ball Hamstring Curls
25 reps forward/25 reps reverse-Walking Lunges
15 reps-Cross Body Chop with Dumbbell
10 reps-Box Hops
30 reps-Mountain Climbers
Rest 30 sec then Repeat 2 more x
300 reps-High Knees Jumprope
10 reps each leg-Single Leg Squats
10 reps-Plyo Lunges
10 reps each leg-Single Leg Stability Ball Hamstring Curls
25 reps forward/25 reps reverse-Walking Lunges
15 reps-Cross Body Chop with Dumbbell
10 reps-Box Hops
30 reps-Mountain Climbers
Rest 30 sec then Repeat 2 more x
Wednesday, January 27, 2010
Cardio Blast-Workout of the Day
If you did any part of yesterdays workout your probably feeling it today. So todays workout is focused on your cardio. I included a low intensity workout to help stretch out your muscles. As always, record your weights and how you felt after the workout in your log.
20 min Treadmill
Time Speed Incline
2 min 6 mph 1 %
1 min 5.5 mph 1 %
2 min 6.5 2 %
1 min 5.5 mph 1 %
3 min 7 mph 3 %
1 min 5.5 mph 3%
5 min 9 mph 2 %
1 min 8 mph 2%
2 min 7 mph 1 %
2 min 6 mph 1 %
Do Entire Circuit 2x
20 reps-Bent over rows w/ Band
20 reps-Chest Fly on Stability Ball
20 reps-Squat to Press
20 reps-Stability Ball Hamstring Curls
20 reps-Delt Fly with Band
20 reps-Straight arm pullbacks with band
10 reps each leg-Single Leg Ball Squats
1 min Plank Hold
20 min Treadmill
Time Speed Incline
2 min 6 mph 1 %
1 min 5.5 mph 1 %
2 min 6.5 2 %
1 min 5.5 mph 1 %
3 min 7 mph 3 %
1 min 5.5 mph 3%
5 min 9 mph 2 %
1 min 8 mph 2%
2 min 7 mph 1 %
2 min 6 mph 1 %
Do Entire Circuit 2x
20 reps-Bent over rows w/ Band
20 reps-Chest Fly on Stability Ball
20 reps-Squat to Press
20 reps-Stability Ball Hamstring Curls
20 reps-Delt Fly with Band
20 reps-Straight arm pullbacks with band
10 reps each leg-Single Leg Ball Squats
1 min Plank Hold
Tuesday, January 26, 2010
602 Challenge-Workout of The Day
So, todays challenge is a throwback to my second home Phoenix. Its a total body challenge that will be timed. It is an advanced workout to test your overall endurance and strength. Because it will be physically taxing on your body, take tomarrow off from weights and focus on some high intesity cardio or trail running. Move quickly from one exercise to the next making sure to use proper from with each exercise. The timer starts with the first exercise and ends when you've completed the last rep of the final exercise.
602 BW Challenge
50 reps-BW Squats
50 reps-Burpees
50 reps-Pushups
50 reps-Alt forward/reverse lunges (25 each leg)
50 reps-Box Jumps
50 reps-Situps
50 reps-Step ups (25 reps each leg)
25 reps-Pullups
52 reps-Plyo Lunges
50 reps-Frog Plank (In pushup plank position bring knee towards elbow. Alt sides do 25 each side)
50 reps-Mt. Climbers (Each time you bring a foot forward is one rep)
25 reps-Superman-Pushup-alt/arm leg raise(Do one superman, pushup from the ground to plank, raise left arm and right leg out towards wall then go back dowwn into superman)
50 reps-Military Pushup hold with leg raise (Drop chest in between hands as if you are doing a military pushup, elbows should be next to sides. Keep hips up slightly and alt bringing legs up off ground. Each leg counts as one rep)
Keep track of time and how you felt at the end of your workout in your exercise log. Take rests as needed. Remember to push yourself, but if you feel faint, stop and take a breather. This is meant to be a test to see how your workouts have built your strength so far.
602 BW Challenge
50 reps-BW Squats
50 reps-Burpees
50 reps-Pushups
50 reps-Alt forward/reverse lunges (25 each leg)
50 reps-Box Jumps
50 reps-Situps
50 reps-Step ups (25 reps each leg)
25 reps-Pullups
52 reps-Plyo Lunges
50 reps-Frog Plank (In pushup plank position bring knee towards elbow. Alt sides do 25 each side)
50 reps-Mt. Climbers (Each time you bring a foot forward is one rep)
25 reps-Superman-Pushup-alt/arm leg raise(Do one superman, pushup from the ground to plank, raise left arm and right leg out towards wall then go back dowwn into superman)
50 reps-Military Pushup hold with leg raise (Drop chest in between hands as if you are doing a military pushup, elbows should be next to sides. Keep hips up slightly and alt bringing legs up off ground. Each leg counts as one rep)
Keep track of time and how you felt at the end of your workout in your exercise log. Take rests as needed. Remember to push yourself, but if you feel faint, stop and take a breather. This is meant to be a test to see how your workouts have built your strength so far.
Monday, January 25, 2010
Blackout-Workout Of the Day
Today we are focusing on a total body routine. Move quickly from each exercise to the next. Use heavy enough weights so that you are tired on the last rep. Today you are going for time so set your stop watch. Do all exercises, take a break as needed then repeat. Do the entire circuit 3x then Finish with the Tabata. Make sure to keep track of your time, weights used and how you felt in your workout log.
12 reps-Barbell Squats
10 reps-T-Pushups
12 reps each leg-Barbell Side Lunge to Reverse Lunge
10 reps-Towel pullups
12 reps each leg-Single Leg Deadlifts
10 reps-Superman to Toe touch
20 reps-Box Hops
10 each side-Alt arm leg raise in Pushup Plank Position
Tabata 4 min
Do 20 sec of work and 10 sec of rest. Go through all exercises then repeat once more.
Burpees
Body Weight Squats
Squat Jumps
Pushups
12 reps-Barbell Squats
10 reps-T-Pushups
12 reps each leg-Barbell Side Lunge to Reverse Lunge
10 reps-Towel pullups
12 reps each leg-Single Leg Deadlifts
10 reps-Superman to Toe touch
20 reps-Box Hops
10 each side-Alt arm leg raise in Pushup Plank Position
Tabata 4 min
Do 20 sec of work and 10 sec of rest. Go through all exercises then repeat once more.
Burpees
Body Weight Squats
Squat Jumps
Pushups
Saturday, January 23, 2010
Core Circuit-Workout of the Day
I'm back from vacation! I had a great time visiting friends and clients in Phoenix. I hope everyone had a great week and kept up your workouts.
People are always asking me how I stay in shape. The truth of the matter is I never make excuses. Being in Phoenix was a great excuse to take it easy. I didn't have access to a gym or equiptment, so I could have taken a whole week off. But, I planned ahead by taking my jumprope and making up workouts so I'd be prepared when I got down there. As it turned out, the weather was beautiful so I did alot of hiking and running and most of my workouts I did outside. Its amazing the workouts you can come up with if you just use a little imagination. You don't need fancy equiptment or a gym membership, most of the time your bodyweight is all you need to get a good workout. Stop making excuses for why you can't workout out. I've trained alot of people who were told they shouldn't be working out. But, suprise suprise, once they started some daily activity most of their ailments went away. I refuse to sugar coat things for my clients or friends. Losing weight and staying in shape is hard work. Yeah your're going to be challenged and your're going to sweat and be out of breath, but if you put in the hardwork it will eventually pay off. Start challenging yourself today! If you fail, learn from it. If your workout has stopped challenging you, change it. Don't ever be content with a life that has become stagnant and void of new challenges. People are capable of so much more then they ever give themselves credit for, it's just easier to adapt and settle into normalcy.
Todays workout will be focused on core and chest. The whole circuit will be completed five rounds for time. Push yourself from one exercise to the next using proper form. Write your time and how you felt in your workout log.
Complete 5 rounds for time
Jumprope-200 reps
Pushup to half burpee-10 reps (Start in pushup position with feet out wide. Do pushup, then hop feet forward and together like doing burpee without getting up. Hope feet back out wide then back into a pushup)
Plank hold with kickback-1min (While in plank position on elbows, alternate kicking legs up)
Up down plank to pushup hop-12 reps (Start on elbows in plank position, put hand under shoulder then pushup into a pushup position. Hop hands out wide and do a pushup then hop back together and down into plank)
Plank hold frog-1min (In plank position, alternate bringing legs toward elbows)
Knee Hop ups-12 reps (Starting on knees, hop up and land on feet. Kneel back down and repeat)
Pullup to knee tucks-10 reps(Do one Pullup followed by knee lift)
Box hops-20 reps
People are always asking me how I stay in shape. The truth of the matter is I never make excuses. Being in Phoenix was a great excuse to take it easy. I didn't have access to a gym or equiptment, so I could have taken a whole week off. But, I planned ahead by taking my jumprope and making up workouts so I'd be prepared when I got down there. As it turned out, the weather was beautiful so I did alot of hiking and running and most of my workouts I did outside. Its amazing the workouts you can come up with if you just use a little imagination. You don't need fancy equiptment or a gym membership, most of the time your bodyweight is all you need to get a good workout. Stop making excuses for why you can't workout out. I've trained alot of people who were told they shouldn't be working out. But, suprise suprise, once they started some daily activity most of their ailments went away. I refuse to sugar coat things for my clients or friends. Losing weight and staying in shape is hard work. Yeah your're going to be challenged and your're going to sweat and be out of breath, but if you put in the hardwork it will eventually pay off. Start challenging yourself today! If you fail, learn from it. If your workout has stopped challenging you, change it. Don't ever be content with a life that has become stagnant and void of new challenges. People are capable of so much more then they ever give themselves credit for, it's just easier to adapt and settle into normalcy.
Todays workout will be focused on core and chest. The whole circuit will be completed five rounds for time. Push yourself from one exercise to the next using proper form. Write your time and how you felt in your workout log.
Complete 5 rounds for time
Jumprope-200 reps
Pushup to half burpee-10 reps (Start in pushup position with feet out wide. Do pushup, then hop feet forward and together like doing burpee without getting up. Hope feet back out wide then back into a pushup)
Plank hold with kickback-1min (While in plank position on elbows, alternate kicking legs up)
Up down plank to pushup hop-12 reps (Start on elbows in plank position, put hand under shoulder then pushup into a pushup position. Hop hands out wide and do a pushup then hop back together and down into plank)
Plank hold frog-1min (In plank position, alternate bringing legs toward elbows)
Knee Hop ups-12 reps (Starting on knees, hop up and land on feet. Kneel back down and repeat)
Pullup to knee tucks-10 reps(Do one Pullup followed by knee lift)
Box hops-20 reps
Wednesday, January 13, 2010
Leg Suicide Round 2-Workout of the Day
For todays workout we will be redoing the Leg workout from December to see how youve improved. Once again, set your timer and try to get through the exercises as quickly as possible.
Pause only to catch your breath and grab a drink.
The workout is as follows:100 revolusions of reg jump rope
30-Prisoner Squats
5 each leg-Single leg burpee to pushup
Repeat all exercises
100 revolusions of running with jump rope
10 each leg-side lunge to single leg squat with jump
10 reps-military pushups
Repeat all exercises
100 revolusions of sgle leg jump rope-alt 20 reps each leg
10-low squats to rollback and pullup
20reps-Chair dips to knee ins(each dip will bring both knees to chest alt)
20reps-(ATG) Low Squats
Repeat all exercises
Pause only to catch your breath and grab a drink.
The workout is as follows:100 revolusions of reg jump rope
30-Prisoner Squats
5 each leg-Single leg burpee to pushup
Repeat all exercises
100 revolusions of running with jump rope
10 each leg-side lunge to single leg squat with jump
10 reps-military pushups
Repeat all exercises
100 revolusions of sgle leg jump rope-alt 20 reps each leg
10-low squats to rollback and pullup
20reps-Chair dips to knee ins(each dip will bring both knees to chest alt)
20reps-(ATG) Low Squats
Repeat all exercises
Tuesday, January 12, 2010
Hop to it-Workout of the Day
Todays workout is a total body tabata based workout. I want you to go all out for 20 sec, then rest for ten. There are 5 different groups of exercises and each group you will go for 4 min, 20 min total. You will go for 20 sec and rest for 10. (For an extra challenge, keep track of how many times you completed the exercise in the 20 sec). Keep track of all of your progress in your workout log.
20 min total body workout
-Bw Squats/Rest in Chair pose at bottom of squat holding arms over head
-2 Plyo Lunges to Burpee and Pushup
(Do 4 rounds of 20/10 intervals 2 min)-Squat to Press with Band
(Do 4 rounds of 20/10 intervals 2 min)-Box Hops
-Plank Reach(Start in Plank position with two towels under hands. Slide one hand forward as you slowly bend other arm slightly. Bring arm back and repeat on other side)
-Frog Hops
-Alternating Pushups on hand on medicine Ball
-Side Lunge Hops(Start w/ legs wider then shoulder width apart. Throw body weight onto right leg as if doing a side lunge then push off to left leg into lunge)
-Alternating Lunges
-Weight hop over to ground touch(Start in Squat position with weight to right side. Explode up from squat hoping up and over weight and land on other side into squat position then jusm back over)
20 min total body workout
-Bw Squats/Rest in Chair pose at bottom of squat holding arms over head
-2 Plyo Lunges to Burpee and Pushup
(Do 4 rounds of 20/10 intervals 2 min)-Squat to Press with Band
(Do 4 rounds of 20/10 intervals 2 min)-Box Hops
-Plank Reach(Start in Plank position with two towels under hands. Slide one hand forward as you slowly bend other arm slightly. Bring arm back and repeat on other side)
-Frog Hops
-Alternating Pushups on hand on medicine Ball
-Side Lunge Hops(Start w/ legs wider then shoulder width apart. Throw body weight onto right leg as if doing a side lunge then push off to left leg into lunge)
-Alternating Lunges
-Weight hop over to ground touch(Start in Squat position with weight to right side. Explode up from squat hoping up and over weight and land on other side into squat position then jusm back over)
Monday, January 11, 2010
Beginners Total Body Workout
First off I'd just like to say good luck to everyone who entered the Get Fit Challenge! I'm always available for questions if you feel like your having trouble with workouts or staying motivated.
Because theres alot of people who are just starting out with their workouts, todays workout is a basic beginner style workout. You will need a stability ball and free weights. Choose a weight that is heavy enough that you will be challenged but will be able to keep good form with. We will be focusing on higher reps. Keep Track of the weights used in your workout log.
Repeat Group 3x
20 reps-Stability Ball Squats w/ weights
20 reps-Stabilty Ball Chest Press
20 reps-Hip Bridges
20 reps-Center Chop w/ Weight
20 reps-Crunch ups-(Make3 sure to bring shoulder blades up off ground. Reach hands towards knees and keep abs tght)
Rest 40 sec then Repeat 2 more x
Repeat group 3x
20 reps-Static Lunges
20 reps-Bent over Row W/ dumbbells(Bend foward at hips, make sure back does not round. Keep abs tight, and focus on squeezing shoulder blades together, and keeping elbows close to sides when pulling back)
20 reps-Bench Squat to shoulder press(Let weights hang next to sides, squat onto bench making sure to sit back on heals. Stand back up, keeping weight on heals, when standing bring weights up toward bicep, flip hands out and press over head. Then reverse the action.)
12 reps each leg-Bench Step Ups(Stand in front of a step, put on foot starting on step and press through heal of front foot to stand up on bench. Do 12 x on each leg)
10 reps each arm-Opposite arm opposite leg reach(Get down on hands and knees. Make sure knees are directly under hips and hands are directly under shoulders. Make sure back is straight and abs are tight. Slowly reach opposite arm and opposite leg up at same time until they are straight. Make sure hips stay in line with floor. Hold for 3 sec then lower. Repeat on other side.)
Rest 40 Sec Then Repeat 2 more x
Because theres alot of people who are just starting out with their workouts, todays workout is a basic beginner style workout. You will need a stability ball and free weights. Choose a weight that is heavy enough that you will be challenged but will be able to keep good form with. We will be focusing on higher reps. Keep Track of the weights used in your workout log.
Repeat Group 3x
20 reps-Stability Ball Squats w/ weights
20 reps-Stabilty Ball Chest Press
20 reps-Hip Bridges
20 reps-Center Chop w/ Weight
20 reps-Crunch ups-(Make3 sure to bring shoulder blades up off ground. Reach hands towards knees and keep abs tght)
Rest 40 sec then Repeat 2 more x
Repeat group 3x
20 reps-Static Lunges
20 reps-Bent over Row W/ dumbbells(Bend foward at hips, make sure back does not round. Keep abs tight, and focus on squeezing shoulder blades together, and keeping elbows close to sides when pulling back)
20 reps-Bench Squat to shoulder press(Let weights hang next to sides, squat onto bench making sure to sit back on heals. Stand back up, keeping weight on heals, when standing bring weights up toward bicep, flip hands out and press over head. Then reverse the action.)
12 reps each leg-Bench Step Ups(Stand in front of a step, put on foot starting on step and press through heal of front foot to stand up on bench. Do 12 x on each leg)
10 reps each arm-Opposite arm opposite leg reach(Get down on hands and knees. Make sure knees are directly under hips and hands are directly under shoulders. Make sure back is straight and abs are tight. Slowly reach opposite arm and opposite leg up at same time until they are straight. Make sure hips stay in line with floor. Hold for 3 sec then lower. Repeat on other side.)
Rest 40 Sec Then Repeat 2 more x
Sunday, January 10, 2010
Total Body Bliss-Workout of the Day
Happy Sunday Everyone! Don't forget, today is the last day to sign up for the workout challenge. Make sure to get your entries in if you want a shot at winning the $100 gift card!
Today is a total body routine combing a cardio group with a more weight focused group. Do 2 sets of the first group and 3 sets of the second. Keep track of the weights used in your workout log.
Do this group 2x before moving on to next group
20 reps-low jumping jacks
10 reps each leg-Single Leg Squat w/ Posterior Reach-Keep ball close to your chest for single leg squat. After you come up from squat reach over your head with ball and bend back towards the wall making sure to keep your abs super tight.
20 reps-Plie Squat Jumps
10 reps-Squat to row w/ weights(Keep weights in front of legs when doing squats. In squat position pull back into a row)
10 reps each leg-Single Leg Burpee to Pushup
Do 3 sets of this group
300 reps-Jump Rope
20 reps-Center Chop to overhead alt reverse lunge with weighted ball or Dumbbell(Each chop is considered on rep. Start with feet shoulder width apart, do center chop, when weigth is overhead go into a reverse lunge. Press forward and straight back into a chop.)
10 reps-In and Out Pushups w/ weights(Start with weights a little wider then shoulder width, do wide grip pushup. Come up from pushup and bring weights directly under shoulders to military pushup. Keep core tight the entire time. Dont kneel down to move weights)
20 reps-Squat to Leg over-(Squat in front of bench or chair, at top of squat bring right leg up and over in an arc. Do another squat and do the same thing with left leg. Each squat is one rep)
10 reps-Dive Bomber Pushups
20 reps-Alt single leg toe touch(Keep on leg straight up and one straight out. Neither leg should ever touch ground. Crunch up and touch left leg with arms, switch legs and then touch right)
10 reps-Russian Twist w/ Ball(3-4lbs)(This will be alternated witht he vsit. While sitting back on tailbone, do 5 russian twists. Keep abs tight and feet off the floor. On 5th one put ball on top of ankles and do 5 vsits without resting hands on floor. Grab ball and go directly to 5 more russian twists. Do this till you hit 20)
10 reps-Vsit
Today is a total body routine combing a cardio group with a more weight focused group. Do 2 sets of the first group and 3 sets of the second. Keep track of the weights used in your workout log.
Do this group 2x before moving on to next group
20 reps-low jumping jacks
10 reps each leg-Single Leg Squat w/ Posterior Reach-Keep ball close to your chest for single leg squat. After you come up from squat reach over your head with ball and bend back towards the wall making sure to keep your abs super tight.
20 reps-Plie Squat Jumps
10 reps-Squat to row w/ weights(Keep weights in front of legs when doing squats. In squat position pull back into a row)
10 reps each leg-Single Leg Burpee to Pushup
Do 3 sets of this group
300 reps-Jump Rope
20 reps-Center Chop to overhead alt reverse lunge with weighted ball or Dumbbell(Each chop is considered on rep. Start with feet shoulder width apart, do center chop, when weigth is overhead go into a reverse lunge. Press forward and straight back into a chop.)
10 reps-In and Out Pushups w/ weights(Start with weights a little wider then shoulder width, do wide grip pushup. Come up from pushup and bring weights directly under shoulders to military pushup. Keep core tight the entire time. Dont kneel down to move weights)
20 reps-Squat to Leg over-(Squat in front of bench or chair, at top of squat bring right leg up and over in an arc. Do another squat and do the same thing with left leg. Each squat is one rep)
10 reps-Dive Bomber Pushups
20 reps-Alt single leg toe touch(Keep on leg straight up and one straight out. Neither leg should ever touch ground. Crunch up and touch left leg with arms, switch legs and then touch right)
10 reps-Russian Twist w/ Ball(3-4lbs)(This will be alternated witht he vsit. While sitting back on tailbone, do 5 russian twists. Keep abs tight and feet off the floor. On 5th one put ball on top of ankles and do 5 vsits without resting hands on floor. Grab ball and go directly to 5 more russian twists. Do this till you hit 20)
10 reps-Vsit
Friday, January 8, 2010
Total Body SuperSet-Workout of the Day
Todays workout will be focusing on supersets. Do each exercise back to back and then rest for 30 sec becore repeating. Do each superset 3x before moving to the next. Write all weights used in your workout log.
10 reps-Dumbbell Squats
12 reps-Side Lunge to Calf Raise
10 reps-Decline Pushups
12 reps-Chest Fly on Stability Ball
10 reps-Bicep Curls
12 reps-Hammer Curls
10 reps-Arnold Press
12 reps-Side Dumbbell raise
10 reps-Weighted Crunch on stability ball
1 min -Plank Hold
10 reps-Dumbbell Bent over Row
12 reps-Straight arm Pullback
10 reps-Skullcrushers
12 reps-Bench Dips
10 reps-Dumbbell Squats
12 reps-Side Lunge to Calf Raise
10 reps-Decline Pushups
12 reps-Chest Fly on Stability Ball
10 reps-Bicep Curls
12 reps-Hammer Curls
10 reps-Arnold Press
12 reps-Side Dumbbell raise
10 reps-Weighted Crunch on stability ball
1 min -Plank Hold
10 reps-Dumbbell Bent over Row
12 reps-Straight arm Pullback
10 reps-Skullcrushers
12 reps-Bench Dips
Thursday, January 7, 2010
Back Attack-Workout of the Day
Today is a timed round. You have 20 min to complete as many rounds as possible. At the end of the 20 min, finish up with 5 min of fast paced jump rope. Keep track of rounds in your workout log.
20 reps-Frog Jumps
5 reps-Pullups
10 reps each leg-Alt Front Lunges
10 reps-Squat hold with row use a band(palms facing eachother)
20 reps-Superman Pullbacks(Lying on stomach, raise arms and legs at same time, at top pull elbows down towards side while squeezing shoulders blades down and together, then push back up and bring body down)
20 reps-Frog Jumps
5 reps-Pullups
10 reps each leg-Alt Front Lunges
10 reps-Squat hold with row use a band(palms facing eachother)
20 reps-Superman Pullbacks(Lying on stomach, raise arms and legs at same time, at top pull elbows down towards side while squeezing shoulders blades down and together, then push back up and bring body down)
Wednesday, January 6, 2010
Total Body-Workout of the Day
Today is a total body workout made up of three different groups of exercises. Do 3 sets of each group before moving onto the next. Take a slight break at the end of the group of each set. Keep track of weight used in your exercise log.
10 each leg-Reverse slider lunge w/ front raise(Start in lunge stance with back leg on towel. Slide your back leg back and then push through front leg to bring towel forward. Do front raise when leg is back)
10-Regular grip pullups
20-Lying Leg Raises
100 reps-jump rope
5 reps each leg-Side Lunge to single leg shoulder press
10 reps-Wide pushups to diamond pushups-Either hop or walk your hands from diamond to wide pushups
12 reps each leg-Plank knees to elbows
15 reps-Squat hold with tricep pullback(With band)
12 reps each arm-Alt front raise lying with stomach on ball
10 reps-Center crunch with weight to side rotation(with hands overhead push weight up toward ceiling, walk feet forward a little bit so that ball is at shoulders and roll on to right shoulder keeping abs tight then roll to left and back to center, that is one rep.)
100 reps-jump rope
10 each leg-Reverse slider lunge w/ front raise(Start in lunge stance with back leg on towel. Slide your back leg back and then push through front leg to bring towel forward. Do front raise when leg is back)
10-Regular grip pullups
20-Lying Leg Raises
100 reps-jump rope
5 reps each leg-Side Lunge to single leg shoulder press
10 reps-Wide pushups to diamond pushups-Either hop or walk your hands from diamond to wide pushups
12 reps each leg-Plank knees to elbows
15 reps-Squat hold with tricep pullback(With band)
12 reps each arm-Alt front raise lying with stomach on ball
10 reps-Center crunch with weight to side rotation(with hands overhead push weight up toward ceiling, walk feet forward a little bit so that ball is at shoulders and roll on to right shoulder keeping abs tight then roll to left and back to center, that is one rep.)
100 reps-jump rope
Tuesday, January 5, 2010
20/20-Workout of the Day
Today were kicking your butt into shape. :) You will be doing a set of 10 different leg and core exercises followed by some high intesity cardio. Make sure to write down the weights used and how you felt at the end of the workout.
20 reps-Dumbbell Squat to Bench Stepup(With dummbells at side squat in front of bench come up and step up on to bench with right leg and kick left leg back. Step back down and go into a squat. Do 10 reps on each leg)
20 reps-Supermans
20 reps-Low squat to overhead reach and reverse lunge with weighted ball or weight(Do 10 reps each leg. Start with feet shoulder width apart, squat down and hit bal to ground. Stand up bring ball over head and step back into a reverse lunge. Then step back into squat. Finish 10 on right leg before moving to left)
20reps each side-Oblique Crunches
20 reps-Prisoner Squats
20 reps-Overhead Plyo Lunges-(keep arms straight overhead , each time you do a lunge is one rep)
20 reps-Leg raise to butt lift with bent knee ground tap(Raise legs up from the ground, at top push heels toward cealing and raise booty off the ground. Bend knees slightly and bend legs toward ground and tap floor with knees then do same to other side. Bring back to center. That is all one rep. Do 20 reps)
10 reps each leg(3 pulses each rep)-Shoulder Bridge w/ single leg Pulse(Start with ankles resting on stability ball, raise hips so that you are resting on shoulders, pull ball back while keeping hips raised, pause when feet are flat on ball. Put on leg out straight and raise and lower it 3 times. Dont let hips drop. Put foot back on and roll back out. Do 10x each leg
20 reps-Walking Lunge w/ chop to Burpee Pushup w/ weighted ball(Do 2 walking forward lunges with a alt chop(bring weight across body and to hip) On second lunge bring feet together, hop back and do a diamond pushup on ball. Hop back up and do 2 reverse lunges w/ chops. Every lunge counts as one rep. So youll be doing 10 pushups total.)
20 reps-Bench Hop overs(If you dont have a bench, hop over a line or can, or some books)Put hands on bench, while bent over you are going to hop over bench from side to side. Each time you hit is one rep.
Jump Rope
5 min Total-1 min regular pace
2 min fast paced
1 min regular pace
1 min all out
4 min Heavy Bag Work(Tabata Style)
Do any combination that you want, just make sure your intense and using good hitting form. You will be doing 8 rounds of 20/10 intervals(20 seconds of all out intensity followed by 10 seconds of rest. But instead of standing there hold a squat for 10 seconds. Get low, no cheating.) If you dont have a bag do shadow boxing or you can do intervals of burpees(squat down kick your feet back, pushup then jump up)
20 reps-Dumbbell Squat to Bench Stepup(With dummbells at side squat in front of bench come up and step up on to bench with right leg and kick left leg back. Step back down and go into a squat. Do 10 reps on each leg)
20 reps-Supermans
20 reps-Low squat to overhead reach and reverse lunge with weighted ball or weight(Do 10 reps each leg. Start with feet shoulder width apart, squat down and hit bal to ground. Stand up bring ball over head and step back into a reverse lunge. Then step back into squat. Finish 10 on right leg before moving to left)
20reps each side-Oblique Crunches
20 reps-Prisoner Squats
20 reps-Overhead Plyo Lunges-(keep arms straight overhead , each time you do a lunge is one rep)
20 reps-Leg raise to butt lift with bent knee ground tap(Raise legs up from the ground, at top push heels toward cealing and raise booty off the ground. Bend knees slightly and bend legs toward ground and tap floor with knees then do same to other side. Bring back to center. That is all one rep. Do 20 reps)
10 reps each leg(3 pulses each rep)-Shoulder Bridge w/ single leg Pulse(Start with ankles resting on stability ball, raise hips so that you are resting on shoulders, pull ball back while keeping hips raised, pause when feet are flat on ball. Put on leg out straight and raise and lower it 3 times. Dont let hips drop. Put foot back on and roll back out. Do 10x each leg
20 reps-Walking Lunge w/ chop to Burpee Pushup w/ weighted ball(Do 2 walking forward lunges with a alt chop(bring weight across body and to hip) On second lunge bring feet together, hop back and do a diamond pushup on ball. Hop back up and do 2 reverse lunges w/ chops. Every lunge counts as one rep. So youll be doing 10 pushups total.)
20 reps-Bench Hop overs(If you dont have a bench, hop over a line or can, or some books)Put hands on bench, while bent over you are going to hop over bench from side to side. Each time you hit is one rep.
Jump Rope
5 min Total-1 min regular pace
2 min fast paced
1 min regular pace
1 min all out
4 min Heavy Bag Work(Tabata Style)
Do any combination that you want, just make sure your intense and using good hitting form. You will be doing 8 rounds of 20/10 intervals(20 seconds of all out intensity followed by 10 seconds of rest. But instead of standing there hold a squat for 10 seconds. Get low, no cheating.) If you dont have a bag do shadow boxing or you can do intervals of burpees(squat down kick your feet back, pushup then jump up)
Monday, January 4, 2010
The Stabilizer-Workout of the Day
Todays workout is a 20 min time challenge consisting of 5 exercises. Its going to challenge any weekspots you may have in your body so push yourself. Start your timer and do as many rounds as you can of the following exercises. Right down the number of rounds you completed and the weights you use. Good Luck!
100 reps-Jump Rope
10 reps-2plyo lunges/pushup/thruster w/ light weights(Do 2 plyo, kick legs back into a pushup, hop legs forwards, make sure feet are planted on the ground, drive up through your feet and push weights over head as you hop off the ground)
10 reps-Can slide-Take 2 cans(If your're on linoleum put socks around them(if you live in a bad neighborhood they can double as weapons:P) start on knees and w/ arms outstretched and abs tight slide forward as far as you can straightening your body as you go. Pull back, keeping your abs tight.
10 reps-Pike Pushup w/ wall walk up(Add an alt arm lift at the top if you are strong enough, you cant continue working out if you have a crushed spine)
5 reps each leg(10 reps total)-Single leg squat roll back to two legged get up-Squat down with a single leg and roll back and forward and stand up with two legs
100 reps-Jump Rope
10 reps-2plyo lunges/pushup/thruster w/ light weights(Do 2 plyo, kick legs back into a pushup, hop legs forwards, make sure feet are planted on the ground, drive up through your feet and push weights over head as you hop off the ground)
10 reps-Can slide-Take 2 cans(If your're on linoleum put socks around them(if you live in a bad neighborhood they can double as weapons:P) start on knees and w/ arms outstretched and abs tight slide forward as far as you can straightening your body as you go. Pull back, keeping your abs tight.
10 reps-Pike Pushup w/ wall walk up(Add an alt arm lift at the top if you are strong enough, you cant continue working out if you have a crushed spine)
5 reps each leg(10 reps total)-Single leg squat roll back to two legged get up-Squat down with a single leg and roll back and forward and stand up with two legs
Sunday, January 3, 2010
Round and Round-Workout of the Day
Todays workout is a circuit that you will be doing 4x. This is times so break out your stopwatch. Keep track of your progress and weights used in your workout log.
Do 2 rounds(Start w/ first exercise go through as quickly as possible then go back up from the bottom-when u get to bench hops youll go into the tricep ext-one you get back to the top thats one round. Do this twice. Youll be doing all exercises 4x)
12 reps-Split squat w/ bicep curl to reverse press
10 reps-Decline Pushup w/ walk over(Feet on bench or couch, do pushup then move hands and legs over twice then do pushup. Move back other way)
1min-Plank Hold with alt leg pulse(In elbow plank stance move leg out to side 10 x then switch sides. Alt for
one min)
20 reps-Alt arm pull over with toe touch. (Start with arms behind your head and legs out straight not touching ground.Bring one leg up as u bring you reach up to touch toe come back down and switch legs. Legs should never touch the ground)
10 reps-Wide grip Pullups(Do as many as you can then do negatives-hold at top then slowly lower for 6 sec then repeat.)
12 reps-Hanging Knee raises
12 reps-Static lunge hold with overhead tricep ext (Can be with band or dumbbells. U are going to hold it in the down portion of a static lunge. Make sure not to let elbows drop as you do your tricep ext.)
10 reps-Bench hop overs(each time u land on the starting side is one rep)
Do 2 rounds(Start w/ first exercise go through as quickly as possible then go back up from the bottom-when u get to bench hops youll go into the tricep ext-one you get back to the top thats one round. Do this twice. Youll be doing all exercises 4x)
12 reps-Split squat w/ bicep curl to reverse press
10 reps-Decline Pushup w/ walk over(Feet on bench or couch, do pushup then move hands and legs over twice then do pushup. Move back other way)
1min-Plank Hold with alt leg pulse(In elbow plank stance move leg out to side 10 x then switch sides. Alt for
one min)
20 reps-Alt arm pull over with toe touch. (Start with arms behind your head and legs out straight not touching ground.Bring one leg up as u bring you reach up to touch toe come back down and switch legs. Legs should never touch the ground)
10 reps-Wide grip Pullups(Do as many as you can then do negatives-hold at top then slowly lower for 6 sec then repeat.)
12 reps-Hanging Knee raises
12 reps-Static lunge hold with overhead tricep ext (Can be with band or dumbbells. U are going to hold it in the down portion of a static lunge. Make sure not to let elbows drop as you do your tricep ext.)
10 reps-Bench hop overs(each time u land on the starting side is one rep)
Saturday, January 2, 2010
GetFit in 2010 Weightloss Challenge
GetFit Challenge
The Get Fit Challenge officially Starts Jan 11th. The winner of the contest, the contestant who shows the biggest improvement in body composition and weight lost, will recieve $100 gift card too the clothing store of your choice.
Rules
1. Contest will start on Jan 11th and run through April 5th. You must enter the contest by midnight Jan. 10th to be eligible. Send final results by midnight April 5th.
2.The challenge is open to everyone, not just clients of Flashpoint Fitness. So, if you have friends who are trying to lose the weight, feel free to tell them about the contest.
3.The winner of the contest will be chosen on April 7th.
4. Send an email to flashpointfitness@yahoo.com w/ the following information before Jan 11th:
1.First and Last Name
2. Age
3. Email Address
4. Fitness Goals for 2010/If you win where would you like your gift card from
5. Circumference measurements of: neck, chest, bicep, waist(across your belly button), hips(feet together, widest part), thigh and calf
6. Body Weight and body fat if you know how to take it
7. 3 pictures taken with that days newspaper to veryify that its legit-One from the front, side and back(It can be in workout clothes)
5. On April 5th send your final Measurments and pictures to flashpointfitness@yahoo.com
All of this information is private and will not be shared with anyone else. I just need it to verify that you are losing weight and the circumference measurments are accurate.
The winner of the contest will be announced on April 7th and since most stores do online giftcards you can choose to have it emailed or mailed to you.
I hope we get alot of people excited about this contest. As always I will be posting information on my blog about workouts and diets. Im also going to try and get videos up on my youtube channel flashpointfit, to go with the workouts. If you have any questions about the contest or workouts in general feel free to email me at flashpointfitness@yahoo.com
-AY
Jump to it-Workout of the Day
Today will be focused on the lower body. Move quickly from one exercise to the next and take rests as needed. Record wts used and your progress in your workout log.
Do 3 rounds of this group
20 reps-Deadlift to row
12 reps-Side Lunge to Press(right leg)
20 reps-Sumo Squats (Take a wider then shoulder width stance with toes pointed out, drop weights between legs and drop into squat)
12 reps-Side Lunge to Press(left leg)
20 reps-Sumo Squats
20 reps-Plie Squat Jumps
Do 3 rounds of this group
10 reps-Plyo Lunge to Squat(Start in squat, jump into lunge, then back into a squat, then lunge on other leg. After youve lunged on both legs and squatted that is one rep)
10 reps-Side Box Step up to side leg raise w/ wts(right leg)
10 reps-Box Hop
10 reps-Side Box step up to side Leg Raise(Left leg)
10 reps-Box hop
10 reps each leg-Side Lunge with front raise to reverse lunge with press(Start with wts at sides when you go into a side lunge move weights in an arc til theyre above shoulders, press back into the middle and drop wts to shoulders. Kick back opp leg into a rev lunge and press weights over head. This is one rep)
5 reps-Squat to angled jumps to reverse hop (Start with 10 squats, then jump forward at an angle 3 times. With each jump you will be sinking low and landing on alt legs. So start on left leg jump forward and to the right then forward and to the left. Then Jump backwards on both feet for 3 jumps. Do all this 5x)
Do 3 rounds of this group
20 reps-Deadlift to row
12 reps-Side Lunge to Press(right leg)
20 reps-Sumo Squats (Take a wider then shoulder width stance with toes pointed out, drop weights between legs and drop into squat)
12 reps-Side Lunge to Press(left leg)
20 reps-Sumo Squats
20 reps-Plie Squat Jumps
Do 3 rounds of this group
10 reps-Plyo Lunge to Squat(Start in squat, jump into lunge, then back into a squat, then lunge on other leg. After youve lunged on both legs and squatted that is one rep)
10 reps-Side Box Step up to side leg raise w/ wts(right leg)
10 reps-Box Hop
10 reps-Side Box step up to side Leg Raise(Left leg)
10 reps-Box hop
10 reps each leg-Side Lunge with front raise to reverse lunge with press(Start with wts at sides when you go into a side lunge move weights in an arc til theyre above shoulders, press back into the middle and drop wts to shoulders. Kick back opp leg into a rev lunge and press weights over head. This is one rep)
5 reps-Squat to angled jumps to reverse hop (Start with 10 squats, then jump forward at an angle 3 times. With each jump you will be sinking low and landing on alt legs. So start on left leg jump forward and to the right then forward and to the left. Then Jump backwards on both feet for 3 jumps. Do all this 5x)
Subscribe to:
Posts (Atom)
