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
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