High Intensity for 2 Please

Hello everyone. Looking back on this week I can see that it has been a fairly heavy set kind of week. Well, with the weekend starting in appx 1 hour, I think we need a high intensity work out to propell us into the weekend looking a feeling lean. Plus, the extra calorie burn that we put in now should give us some lead way for later on in the night! Get ready to sweat my friends.

Perform each circuit 3 times as fast as you can. Rest 2 minutes between each circuit.

for this circuit, hold a 20 lb dumbbell
1A. 25 Jump Squats
1B. 25 Push-ups - on your back
1C. 5 Pull-ups


for this circuit, hold a 10 lb dumbbell2A. 50 Jump Squats
2B. 50 Push-ups - on your back
2C. 10 Pull-ups
for this circuit, hold nothing1A. 75 Jump Squats
1B. 75 Push-ups - on your back
1C. 15 Pull-ups

Eh, this may be excessive. Oh well, BRING IT ON!!!

Little Back Little Yoga

Hello troopers, sorry I could not give you the workout yesterday, but I ended up doing legs and abs. It was a typical heavy workout, focusing on larger amounts of weight and lower reps. So today we are doing our entire back, and then taking a yoga class. I feel back is a good muscle to do before yoga, as yoga for me typically affects my legs, core and arms. So with the whole back today, we are hitting everything as it is our sole focus. Bring it on!

1. Dead Lifts: 5 sets (10, 8, 6, 4, 10)

2. Weighted Pull-ups: 3 sets (8, 8, 8)

3. Bent Over Rows: 4 sets (10, 8, 6, 4)

4. Hammer Grip Lat Pull-downs: 3 sets (8, 8, 8)

5. Hammer Grip Cable Rows: 3 sets (6, 6, 6)

6. Underhand Grip Rows: 3 sets (6, 6, 6)

7. Chin-ups: 4 sets (each till failure)

8A. Good Mornings: 3 sets (12, 12, 12)

8B. Inverse Push-ups: 3 sets (each till failure

9A. Reverse Fly: 3 sets (12, 12, 12)

9B. Suicide Pull-downs: 3 sets (each till failure) - Start at a high weight and keep decreasing until your muscles shrivel and you start crying

Delightful Deltoids

Thanksgiving is now behind us, and thus has officially marked the start of the Holiday Season. Yes, it is an amazing time of year. The weather, the attitudes, the food, and the celebrations all combine to make this one of the happiest times of the year. Since last week was a slacker week, and we are already looking ahead to the slacker weeks around Christmas and New Years, we need to capitalize on the next 4 weeks here. We need to make this the best time of year for our minds and bodies. Truth be told, this time of year will be even better if you are feeling super positive about yourself. So let's start off the next 4 weeks with the Chest and Shoulders.

1. Push-ups: 2 sets (50, 50)

2. Incline Barbell Press: 4 sets (8, 8, 6, 6)

3. Military Shoulder Press: 4 sets (8, 8, 6, 6)

4. Flat Bench Dumbbell Press: 4 sets (10, 8, 8, 6)

5. Lateral Shoulder Raises: : 4 sets (10, 8, 8, 6)

6A. Cable Fly's: 3 sets (10, 10, 10)
6B. Shoulder Shrugs: 3 sets (10, 10, 10)


7A. Medicine Ball Push-ups: 3 sets (10, 10, 10)
7B. Side Shoulder Raises: 3 sets (10, 10, 10)


8A. Decline Push-ups: 3 sets (10, 10, 10)
8B. Hammer Grip Shoulder Press: 3 sets (10, 10, 10)

9A. Push-ups: 4 sets (20 each)
9B. Rotator Cuff Abductions: 4 sets (10 each) - hold 25 pound dumbbells

Hope You Like Clean and Press

Ah the clean and press. An amazing lift. In one fluid motion you attack your legs, back, arms, core, shoulders and your heart. The heart because it is a total bod workout. Today we are going to pay this exercise a lot of respect. We are going to be doing this and squats - THAT'S IT!! Are you tough enough?

1. 100 reps of the Jonathan Clean and Press - here is the move:

Perform a regular clean and press, but after the press, lower the weight onto your shoulders and then perform a squat. When returning to the up position, bring the weight back to your front and the down back to the start.

This should be awesome.

Push vs Pull

2 days away! It is almost here! Today we are going to go back to a common friend of our and do some push  pull exercises. Now, I know we did a lot of push-ups yesterday, so don't worry. The push part of today's workout is going to be focused on heavy weight and low reps. While the pull part, like rows, are going to be focused on the opposite. Then we will tie it all together in the end with some arm exercises.  I hope you enjoy it, but most importantly, I hope you work your absolute hardest.

1. Flat Bench Press: 5 sets (3, 3, 3, 3, 3)

2. Bent Over Rows: 4 sets (12, 8, 10, 6)

3. Incline Bench Press: 4 sets (4, 4, 4, 4)

4. Single Arm Row: 3 sets (10, 10, 10)

5. Chest Fly: 4 sets (5, 5, 5, 5)

6. Cable Rows: 3 sets (10, 10, 10)

7A. Hammer Culrs: 4 sets (4, 4, 4, 4)
7B. Tricep Extensions: 4 sets (4, 4, 4, 4)

8A. Barbell Curls: 3 sets (10, 10, 10)
8B. Cable Kick Backs: 3 sets (10, 10, 10)

9A. Incline Dumbbell Curls: 3 sets (10, 10, 10)
9B. Dips: 3 sets (10, 10, 10)

work hard!

Getting Ready for Thursday

Big this week everyone. We have Thanksgiving in 3 days! Not only is it my favorite holiday of the year, but it is the holiday where I ruthlessly stuff my face silly until I can barely breathe. Now, the week building up to this massive eating en devour is extremely important because I need to be hungry and craving foot so I can stuff as much in as possible. I'm not saying I am concerned about putting weight on, but it may be in the back of my head. So this week, we are torching fat the next 3 days. Then lifting heavy this weekend. Oh, I am also playing some football Saturday with some old high school friends. It is my goal to embarrass and destroy each and everyone of them.

1. 4 mile run

2. 400 push-ups

3. 100 pull-ups

Basic, hardcore, and awesome.

Tomorrow will be more complicated. I promise.

Explosion Training

Let me preface this workout by saying that yesterday I did Yoga. It was awesome. It was hard and humbling. Probably one of the most difficult training sessions I have had in a while. So today, with my muscles completely loose and somewhat rested, I am going to partake in some extreme explosion training. Most of these moves we have done at different times, but putting them all together will be sure to spike youur heart rate and have you drenched in sweat. get ready for a good one today!

1. Burpee to Pull-up: 4 sets (10 each)

2. Push-up to Squat Jump: 4 sets (10 each)

3. Lunge Jumps: 4 sets (10 each) - switching legs

4. Squat to Medicine Ball Chest Throw: 4 sets (10 each) - throw at a wall

5. Overhead Tricep Soccer Throw: 4 sets (10 each) - use a medicine ball and the wall

6. Leg Curl to Hip Thrust: 4 sets (10 each) - Use large exercise ball

7. Back Row to Squat Jump: 4 sets (10 each) - use TRX suspension cables (if you do not have that, use a band)

8. Medicine Ball Curl to Shoulder Throw: 4 sets (10 each) - use medicine ball, dint forget to catch

9. Incline Boxer Crunches: 4 sets (10 each) - use incline and twist side to side

10. Burpee to Pull-up: 4 sets (10 each)

sweat sweat baby

SAL

I once had a good buddy named Sal. I used to workout with him every morning. This workout I named this workout after him, not so cleverly, because we are doing Shoulders, Abs and Legs! Get it now?  Anyways, today we are going to preforming a variety of multi joint exercises designed to target 2 or more of the body parts that this work out focuses on. Of course we will be finishing with some isolation exercises so don't worry.

1. Clean and Press: 4 sets (12, 10, 8, 6)

2. Dead Lift: 4 sets (12, 10, 8, 6)

3. Squats: 4 sets (12, 10, 8, 6)

4A. Leg Press: 3 sets (10, 10, 10)
4B. Deltoid Raises on Incline Bench: 3 sets (10, 10, 10)


5A. Good Mornings: 3 sets (10, 10, 10)
5B. Shoulder Raises: 3 sets (10, 10, 10)


6A. Shoulder Shrug: 3 sets (10, 10, 10)
6B. Weighted Leg Lift: 3 sets (10, 10, 10)

7. 50 Shoulder Presses - 30 lb dumbbells

8. 50 Squat Jumps

9. 50 Crunches - hold a 10 lb plate behind your head

Look fun!

Back and Chest & Chest and Back

Here is a new twist on an old favorite. While we have done chest and back together before, we have never done it like this. Think as both body parts going through a large slope type pyramid thing throughout the entire workout. While they overlap at the beggining, middle and end, we will be starting heavy with only one, while the other is lite. Today, back gets the heavy start. So let's jump in, could be fun, should be challenging and will be a solid work out.

Everything you are about to see is a super-set

1A. Pull-ups: 3 sets (each till failure)
1B. Push-ups 3 sets (each till failure)


1A. Bent Over rows: 3 sets (6, 6, 6)
1B. Dumbbell Bench Press: 3 sets (12, 12, 12)


1A. Hammer Grip Lat-Pull Downs: 3 sets (8, 8, 8)
1B. Incline Bench Press: 3 sets (10, 10, 10)


4A. Pull-ups: 3 sets (each till failure)
4B. Push-ups 3 sets (each till failure)


1A. Wide Grip Cable Row: 3 sets (10, 10, 10)
1B. Cable Fly: 3 sets (8, 8, 8)


1A. Chin-up Pull-Down: 3 sets (12, 12, 12)
1B. Weighted Dips: 3 sets (6, 6, 6)


7A. Pull-ups: 3 sets (each till failure)
7B. Push-ups 3 sets (each till failure)

* feel free to change grips on the pull-ups and push-ups to keep it interesting!

Legs and Abs

This workout is going to rule! That is it for the into, see below.

8 for the first 3 exercises, use the barbell

1. Squats: 5 sets (12, 12, 10, 8, 6)

2. Alternating Lunge: 4 sets (12, 12, 10, 8) - each leg

3. Side Squat: 3 sets (12, 10, 8)

4. 180 Squat Jumps: 3 sets (8 each)

5. Air Squats: 2 sets (20, 20)

6. Leg Curls: 3 sets (12, 12, 12)

7. Weighted Crunches: 3 sets (10, 10, 10)

8. Weighted Leg Lifts: 3 sets (10, 10, 10)

9. Side Obliques: 3 sets (10, 10, 10) each side

Easy as 1, 2, 3

Great day back yesterday. Loved it. Today we are going to do a progression workout that was partially inspired by my buddy Dave...  or William. Anyways, it sounds like a good one. I have not done it yet, but the theory behind it relies on full body movements with fast transitions to keep your heart rates up and your body in high gear, torching calories. Lets have a good time with this one.

Each circuit is performed continuously, rest when you need to. Add one rep to each exercise each rotation. Once you get to 10 reps with the first exercise, go back down to 1. After that, move one to the next circuit. So you complete all of A before moving to B.

A.
 - Pull-up (x1)
 - Push-up (x2)
 - Mountain Climber (x3)

B.

 - Squat Jump (x1)
 - Dip (x2)
 - Sit-up (x3)

C.

 - Judo Push-up (x1)
 - Lunge Jump (x2)
 - Super Man (x3)

Hope this makes sense! Have fun!

Welcome Back

Hello Faithfuls!

Sorry for the long time off. Things were a little crazy last week with Halloween and Hurricane Sandy. But no matter. We are back to another lovely week, for another grueling work out. It just feels so good to get back to routine after a long week off. While I will be brushing off the cob webs  I expect you all to crush these work outs. Let's go to work.

1A. Incline Bench Press: 5 sets (10, 8, 6, 8, 10)
1B. Jump Rope: 1 minutes


2A. Lat-Pull Downs: 5 sets (10, 8, 6, 8, 10)
2B. Ski Jumps: 1 minutes


3A. Flat Dumbbell Bench Press: 5 sets (10, 8, 6, 8, 10)
3B. High Knee Marching: 1 minutes


4A. Bent Over Rows: 5 sets (10, 8, 6, 8, 10)
4B. Mountain climbers: 1 minutes


5A. Cable Fly: 5 sets (10, 8, 6, 8, 10)
5B. Star Jumps: 1 minutes


6A. Wide Grip Cable Rows: 5 sets (10, 8, 6, 8, 10)
6B. Jumping Jacks: 1 minutes

Have fun!