Nothing Fancy

Well, as the title states, nothing fancy today my friends. Going for a nice long run. Mile 1 will be a slow jog, mile 2 and 3 will be slightly faster, mile 4 will be the burn and mile 5 will be back to a jog. After this I will be hitting the treadmill for 10 minutes of high inclined walking.

Since today is relatively light, check out this YouTube video. It is long but has some great information. I recommend skimming through it.

http://www.youtube.com/watch?v=KNCGkprGW_o&feature=related

Enjoy the nice weather when running!

Upper Body Fun

I am almost embarrassed to admit this but I am actually pretty sore over yesterday's workout. The only solution... Go hard today! The first few exercises wont be fun but eventually the blood will get flowing and I will be back on track. For all you dedicated followers out there who have not take time off, you should all be fine. So enjoy!

The following is a chest, back, shoulder circuit. Repeat each 4 times then move on. Rest when need to. 1 is chest, 2 is back and 3 is shoulders.

1. Dips: 15 reps
2. Pull-ups: 15 reps (or lat pull down)
3. Arnold Press: 15 reps

1. Incline Bench Press: 5 reps
2. Bent Over Rows: 5 reps
3. Military Shoulder Press: 5 reps

1. Flat Bench Press: 10 reps
2. Cable Rows: 10 reps
3. Lateral Shoulder Raises: 10 reps

1. Diamond Push-ups: 20 reps
2. Chin-up position on pull down bar: 20 reps
3. Shoulder Shrugs: 20 reps

1. Chest Fly: 10 reps
2. Back fly: 10 reps

This looks cool. 

Best Pyramid Ever

Hello everyone. Let me first apologize for leaving you all hanging the past week. I took a vacation and the last thing on my mind was working out. So for that reason, now the first and foremost thing on my mind is working out!!! Starting today I transform in a machine. It is going to be awesome. TRANSFORM WITH ME!!!! Shout out real quick to a bro of mine who is already a machine. Works a full day at landscaping in the hot sun and then still has the tenacity, power, dedication, guts, energy, ferocity and strength to hit the gym. Let's all be like Z$.

Today is a super pyramid. Rest when you need to. The number before the pyramid are the reps you need to do. Change the suggested weights if you need to, but make yourself struggle.

50. Push-ups
45. Side Leg raises
40. Tricep Extensions
35. Plank to Push-up
30. Dumbbell Shoulder Swing
25. Shoulder Press (100)
20. 180 squat jumps
15. Pull-ups
10. Dead-Lifts (185)
5. Burpee to Pull-up to leg lift
10. Incline Bench Press (135)
15. Clean and Press (85)
20. Cable Rows (90)
25. Bicep Curls (75)
30. Lunge to front kick
35. Mountain Climbers
40. Body Squats
45. Iron Crosses (10)
50. Boxer Crunches


IMMMMMMM BBBBBBAAAAAAAACCCCCCCCCCKKKKKKKKKKKKKKKK

Run Break

Ok, so with the past 3 days utilizing a variety of muscles, we need to take a chill pill today and let them rest and rebuild. Actually, don't take any pills, just eat properly. So today, we are going to go for a nice long jog. Nothing fancy or thought inducing about this one. Just a solid, steady and nice pace. I ran this morning at the crack of dawn. It was beautiful, the sun was just coming up and the air was fresh. A great way to start the day. Also, research has shown that cardio in the morning helps you sleep better at night. It also sets the pace for the rest of your day with energy consumption (your eating).  My run lasted 45 minutes. Legit 45 exactly! I didn't plan that, just went with the flow. Try the same for yourselves today. Tomorrow... we power lift.

SO CARB UP!!!!!!!!!!!!!!!!! protein after the run though. 

LCBSA

Remember that song: head, shoulders, knees, and toes... knees and toes - that was a cool song. Today's workout will be Les, Chest, Back, Shoulders, Abs.  On repeat, in that order. 4 times over. Followed by sprints!!! Fun!!! This is not a long workout. As I was in a time crunch this morning, I had to knock it out in 30 min. But done properly, that is all the time you need. So again, grab your handy stopwatch and hit the dumbbell rack for this weeks final installment of minute workouts.

Spend 1 minute on each exercise. Rest 10 seconds between each body part and rest 2 minutes before the next circuit.

L: Goblet Squat
C: Dumbbell Bench Press
B: Lat Pull Downs
S: Arnold Presses
A: Leg Lifts


L: Lunge Twist
C: Incline Dumbbell Press
B: Bent Over Rows
S: Military Press
A: Boxer Crunches (twist at the top)


L: Side Lunge to Dumbbell Curl
C: EWOK Push-ups
B: Underhand Grip Lat Pull Downs
S: Iron Cross
A: Plank


L: Reverse Lunge to High Knee Raise
C: Regular Push-ups (sounds easy but I was dead, could barely finish the minute.  Rest in the up position if need be)
B: Inside Grip Rows
S: Lateral Raises
A: Mountain Climbers (PAIN!!!)

After this I did 6 appx 100 yard sprints in the parking lot. jog back to the starting point for your recovery.

Have fun!

I Can Do Anything for a Minute

I probably sweated enough yesterday to fill a water bottle. I mean it was awesome. No rest for the heart rate at all, full body working in overdrive for about an hour. Its a sight of beauty. Today is going to be very similar. You know, with relying on the all mighty clock as our guide. For the workout today, all you need is space. I will totally kick your ass with 0 equipment. Think you are up for it?

** location: outside your house   Rest for 15-30 seconds after each number.  For the ones with and A and B, do the other when the one gets tiring but add minutes together so 4 total **

1. Jog around the block

2. Jog backwards - if you think you will look stupid it is because you will. Just do it. Great for butt, hamstrings, calves and lower back (also concentration)

3. 2 minutes jump squats
4A. 2 minute forward lunges
4B. 2 minute backward lunges
5. Sweeping leg kicks (pretend you are in karate class!)
6. 2 minutes side hops (draw a line in the ground or put a stick down for reference)

7. 1 minute hip thrusts (from leg lift position)
8A. 2 minute alligator kicks
8B. 2 minute 6 inch hold
9. 3 minute crunches - PAIN

10. 2 minutes Walking Caterpillar Pushups
11. 2 minutes T-Pushups
12A. 2 minute diamond pushups
12B. 2 minute extra wide pushups
13. Leaning pushups (for wide pecs and shoulders)

14. 3 suicides - you pick the distances - DON'T BE A WIMP (pick a distance a Navy Seal would pick!)

15. Cool down jog around the block

Beat the Clock

This week we have a common theme. And that theme is Mr. Clock. That's right, all of our workouts this week will be based on time. So while you truly cannot beat the clock, you need to show the clock that you can hang with him! We will be doing full body workouts mostly everyday. This goal is to get ready for a big beach week next week so I need to look my best (not that I usually don't) but you get the idea. So if you are in the need for a major cut week, these are the workouts you need to be doing!

** complete the following circuits 3 times and the exercises for 1 minute each, then go to the next exercise. Rest 2 minutes after the number circuit. **

Circuit 1
1A. Pull-ups
1B. Plan to Push Up
1C. Straight Leg Lean and Swing (Make a T formation - keep your balance)
1D. Reverse Lunges

- Jog 4 minutes for active recovery

Circuit 2
2A. Clean and Press
2B. Dumbbell Shoulder Swing
2C. 180 Jump Squats
2D. Dead Lift to Bent over Row


- Jog  4 minutes  for active recovery


Circuit 3
3A. Caterpillar Push-ups (walk up and touch your toes)
3B. Gravity Swing (from a kneeling position, swing the dumbbell around your body switching hands of course. do 5 rotations each side and switch)
3C. Mountain Climbers (on exercise ball)
4D. Dips


- Jog 4 minutes for active recovery


4. Push up to Pull up until you pass out (just kidding, don't pass out, but at least go until you are sick!)

Lovely Legs

First, I am sure you are all super curious to know how many rotations I did of the final circuit yesterday. I did 8. And I finished the 8th with about 15 seconds left. It was hard. My chest is sore. I love it.

Lets go with some lower body today. I am going to throw some abs in there as well because it has been a while since we have hit them.  I also plan to run to the gym today which is .9 miles away, so if you would like implement the runs in as well. I will not be working out tomorrow so lets go hard today!

1A. Squats: 6 sets (6, 6, 6, 6, 6, 6) - only do this if you run first since you need the warm up
1B. Body Squats: 6 sets (10, 10, 10, 10, 10, 10)

2A. Single Leg Lunge: 3 sets (10, 10, 10) hold dumbbells
2B. Extra Wide Sumo Body Weight Squats: 3 (10, 10, 10)

3A. Leg Press: 6 sets (6, 6, 6, 6, 6, 6)
3B. Reverse Leg Curls: 6 sets (10, 10, 10, 10, 10, 10)

4. Jump Lunges: 3 sets (10 each leg) this is like a cardio routine, jump from one to the other

5. Cable Pull Down For Abs: 3 sets (15, 12, 10)

6. Weighted Sit-ups: 3 sets (15, 12, 10)

7A. Leg Lifts: 3 sets (12, 12, 12)
7B. Plank: 20 second hold each set

8. Crunches: 1 set (TILL FAILURE!!!!!!!!!)

Chisel My Chest

Ok Maybe that post sounds a little weird. But today we are going to absolutely punish our chest. I mean, we are really going to beat it into the ground. Its going to be like the opening scene of Saving Private Ryan, the final battle of The Patriot and every Rocky fight all rolled into one. I literally so excited I can barely type. Here is the chest crushing workout of all chest crushing workings.

THERE WAS A FIREFIGHT!!!!!

1. 50 push-ups (rest as little as possible)

2. Incline Bench Press: 4 sets (4, 4, 4, 4) rest 2 minutes between each

3. 100 push-ups (rest as little as possible)

4. Flat Bench Press: 4 sets (4, 4, 4, 4) rest 2 minutes between each

5A. Incline Dumbbell Press: 3 sets (10, 10, 10)
5B. Dips: 3 sets: (15, 15, 15) - start with body weight then go to a bench if need be
5C. Cable Fly's: 3 sets (15, 15, 15)

6. 100 push-ups (rest as little as possible)

7A. Flat Bench Dumbbell Press: 3 sets (10, 10, 10)
7B. Side Pushups: 3 sets (8, 8, 8) 8 each side, so 16. For these, when going down, lean fully over one arm, then come up and reverse arms
7C. Incline Dumbbell Fly's: 3 sets (12, 12, 12)

Preform the following circuit for 7 minutes straight, then cry. See how many revolutions you can do. Ill tell you how many I do tomorrow.

8A. Diamond Push-ups: 5
8B. Bench Dips: 4
8C. Inclined Push-ups: 5 (feet on the bench)
8D. Push-up to Plank: 4
8E. Extra Wide Pushup: 5

Have a good time!

Cardio Galore!

I think we all know by now that I am pretty flaky on the weekends. I can tell you that although I do not always blog about it, I am still usually putting in some form of exercise. Whether it is in the form of walking around the city, playing sports or sneaking in a work out, I remain active. And you should too! But enough of that, lets focus on today. It is a slightly different workout where Ive included a little heavy back but mostly cardio. I think you will enjoy this one. Especially if you enjoy pull-ups! Have fun.

Repeat A, B and C 3 times in order.

1A. Wide Grip Pull-ups (till failure)

1B. Close Grip Pull-ups (till failure)
1C. Chin-ups (till failure)

2. Wide Grip Rows: 6 sets (6, 6, 6, 6, 6, 6) - reminds me of that Iron Maiden song!

3. Row Machine: 1000 meters

4. Treadmill: Jog .5 mile then run 1 mile

5. StairMaster: 5 minutes

6. Bike: ride 2 miles

That's it!  Harder than it looks too.

How About Some Lower Body

Hello everyone. Hope you are all excited for the weekend! I know it is rare that I actually post on a Friday but here it goes!

1. Jump Squats: 3 sets (20 each)

2. Side Lunges: 3 sets (10 each) 10 each side so 20 reps

3. Leg Presses: 4 sets (8 each)

4. Lunge Pumps: 3 sets (8 each) do legs one at a time

5. Reverse Leg Curls: 3 sets (12 each)

6. Squats: 5 sets (8, 8, 10, 10, 12) hardest for last again! Cool!

Tomorrow I take my first pilates learner class! Wish me luck, ill keep you posted! 

Have a good Friday!