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!