Wednesday, April 24, 2013

"COW" Workout

This week's Core Of the Week abs workout will target all muscles of the core.  You can perform these exercises either for a certain time or certain number of reps.

Here is a good example of either one you choose...

30 sec. on and 15 sec. rest
3 sets of 10-15 reps each exercise

I prefer to use a timer (GymBoss) so that you don;t just aim for a number, but instead get as many as you can in a given time.  You'll find that you can actually do more reps doing it this way.  So those 10-15 reps will turn into 15-20 reps and maybe even more.

Warm up by doing some jumping jacks, jump rope, and high knees (20 of each) to warm up the abdominal muscles and extremities.  Then go through the circuit 2-4 time depending on fitness level.  Rest 30-60 seconds between rounds.

Hanging Leg Raises
Bicycle Crunches
Russian Twists
Plank with Alt. 1-Leg Lifts

Tuesday, April 23, 2013

April Fitness Challenge #2

This week's April Fitness Challenge is not quite as difficult as my 300-Rep Challenge from last week, however, it will require a bit more endurance.  This week will involve completing a total of 500 reps over 11 exercises as well as 500 meters of rowing to kick things off. (if you don't have access to a row machine do 5 min of spin bike or Eliptical machine)

If you decide to do this workout, please maintain proper form during each exercises and if you begin to feel discomfort (not fatigue but muscle-strain-type discomfort) then stop the exercise/s and either rest for a few minutes or stop the workout all together.  THIS IS A VERY DIFFICULT WORKOUT AND INTENDED FOR THOSE WITH EXPERIENCE LIFTING WEIGHTS.

500 Rep Challenge:
Warm up 10-20 min.  Include some easy jogging, butt kicks, arm circles (forward and backward), lunges (forward/backward), jumping jacks, squats, bent-knee windshield wipers, and a few crunches.

0. 500m Row
1. 50 Prisoner Squats
2. 50 Push Ups
3. 25 Jumps
4. 50 Swiss Ball Curls -OR- TRX Leg Curls
5. 25 Dips
6. 50 Step Ups w/ DB - 30" high (25 per side), (W-8lb, M-15lb)
7. 50 2-Hand KB Swings (W-15, M-35lbs.)
8. 50 Forward Lunges (25 per side)
9. 50 Jumping Jacks
10. 50 Inverted Rows
11. 50 Decline-Bench Crunches

W - Women
M - Men
DB - Dumbbell
KB - Kettlebell

Saturday, April 20, 2013

Weekend Workout #16

This weekend's workout is my TRX/Kettlebell Cardio workout.  It's an amazing workout that combines the TRX Suspension Trainer, Kettlebells and your bodyweight.

In this workout you'll perform 4 exercises in each group, and their will be 4 groups.  Each exercise is to be completed for 30 seconds, followed by 15 seconds of rest...(30 on, 15 off).

**note that the exercises being performed in the videos are for description only and are not being performed in full-length**

Group 1 - TRX
Squat Jumps
Chest Press
Single-Leg Squat
Power Pull L/R

Group2 - Kettlebell
Goblet Squat
2-Hand Swings
1-Leg RDL's L/R
Mtn. Climbers

Group 3 - TRX
Side Plank L/R
Oblique Crunch
Mtn. Climbers

Group 4 - Bodyweight
T- Box Jumps
Run in Place (fast)
Jumping Jacks

Thursday, April 18, 2013

Excuses for not exercising

I think people are the most creative when coming up with excuses for not doing something they need to do.  The funny thing is many of us devote so much time and energy coming up with excuses to avoid exercise, getting in shape, or just taking positive steps towards progress that it would probably be easier to just do it.  Maybe this is why Nike created the famous quote, "Just Do It".

I've heard many excuses and now I want to list a few of my favorites.  Have you used one of these yourself? If so, you're probably not alone.

Top 10 excuses for NOT exercising...

1. "I'm too tired"
2. "I'm not a morning person"
3. "The weekends are my days off"
4. "I don't have enough time"
5. "I don't know where to begin"
6. "I'll start on Monday"
7. "I'll do it tomorrow"
8. "It's not convenient"
9. "I'm too old"
10. "It's just too hard.  If only I had the right training"

We make excuses to avoid doing something because we have not yet developed the intrinsic motivations for what we want to change; you can't change what you don't acknowledge.  Most of us rely on external cues for motivation, which allow the excuses to overrule a decision to complete the intended goal.

One way to help eliminate the excuses is to do the following:

Write down your specific fitness goals, what you want to change, and why.  

Once you can honestly answer this you will have a better chance to not use an excuse but instead conquer those goals you set.

Wednesday, April 17, 2013

"COW" Workout

Here is this weeks Core Of the Week ab workout...

Aim to complete 3-4 rounds of all exercises, completing 30 sec. of work and 10 sec. of rest.

Decline Crunches w/ Med Ball (8-12 lb)
Floor Wipers (hold just a bar or add some weight to the bar)
Russian Twists
Hanging Knee Raises w/ Med Ball (6-10 lbs)
1-Arm Side Crunch with Pulley
Seated Torso Rotation w/ Med Ball (6-8 lbs)
Captain's Chair Leg Raises

Tuesday, April 16, 2013

April Fitness Challenge #1

To continue with my effort to provide members at Anytime Fitness a chance to participate in challenging workouts and bring about their competitiveness, I will be offering a weekly April Fitness Challenge during the next three weeks.  Each Challenge will occur on Tuesday (5pm at Anytime Fitness in Bend if you can/want to make it), and will involve a certain number of reps to be completed.  For instance, this week's Challenge will involve 20-50 reps per exercise that add up to a total of 300 reps.  Then next week will be different exercises totaling 500 reps, and finally in the third week you'll complete a total of 1000 reps (100 reps for 10 exercises).  If you think you have what it takes to complete these workouts, check my Blog every Tuesday for the workout.

This week's 300- Rep Challenge (along with the following weeks' challenges) will require having good strength and endurance in order to complete the workout.  Not only will you perform compound exercises and high intensity cardio exercises, but you will have to do so for a high number of reps....20-100 to be exact.

I will be keeping track of how long it takes most people to accomplish the workout.  If you want to do the same, post your time below to see how you compare against others.  I will post times the day after each Challenge.  For most, just being able to finish the Challenge will be a goal, yet alone in a set time.

Just so you know, this workout is NOT meant to be rushed by sacrificing form.  Please maintain proper form during each exercises and if you begin to feel discomfort (not fatigue but muscle-strain-type discomfort) then stop the exercises and either rest for a few minutes or stop the workout all together.  THIS IS A VERY DIFFICULT WORKOUT AND INTENDED FOR THOSE WITH EXPERIENCE LIFTING WEIGHTS.

300-Rep Challenge:  
Warm up 10-20 min.  Include some easy jogging, several dynamic warm ups exercises (forward/backward lunges, jumping jacks, squats, bent-knee windshield wipers, etc., and some warm up sets on Deadlifts.

1.  20 Dips
2.  40 Deadlifts (men 135 lbs., women 65 lbs.)
3.  50 Push Ups
4.  40 Box Jumps (24" high)
5.  50 Floor Wipers (men 95 lbs., women bar (45 lbs.)
6.  50 1-Arm KB Clean and Press (men 25 lbs, women 15 lbs.) - 25 reps per arm
7.  20 Burpees
8.  30 2-hand KB Swings (men 35 lbs., women 20 lbs.)

Good Luck!

PS.  Don't forget to record how long this workout takes you to complete and post your results below in the Comment

Saturday, April 13, 2013

Weekend Workout #15

For this weekends workout you will perform 10 exercises, many of which will be one-sided.  The exercises will combine high intensity cardio and strength.  Each exercises will be performed for 45 sec followed by a short 10 sec rest interval.  By having such a short recovery time, your HR will remain high during the entire workout.  Try your best to keep the rest intervals to only 10 sec. to get the maximum benefit of this workout.   Rest longer between exercises only if you cannot maintain good form during the exercises.

The equipment you will need for this workout include the following:
     1. Kettlebell/s (you may use only 1 weight or a few different weights)
     2. TRX Suspension 

Make sure you are warmed up good (as with all workouts I post) before starting this workout.  If you finish the workout and feel like you need more, repeat the circuit a 2nd or even 3rd time.  However,  allow your body to rest about 2 minutes after the last exercises and determine then if you want to do another round.  make sure you hydrate before and after the workout, because you will have very little time to do so once the workout starts.

I would recommend that if you have a timer (or GymBoss) to use it.  Set your timer to "Beep"so that you don't have to look at the time; you just start and stop exercising when the timer or GymBoss beeps.  There is another great App you can get for your I-Pad or I-Phone called "Seconds" that works great for interval training.  You can even sync in music with it.   I have used it several times and really like it.  The only negative I found is that you cannot save any of your settings for future similar workouts.

45 sec. on, 10 sec. off.  
Rest 2 min. between rounds if doing more than one.

1-Arm KB Snatch
1-Arm KB Clean and Press
Jump Squats
1-Arm KB Windmills
Split Lunge Jumps (also known as scissor jumps)
Push Ups
2-Hand KB High Pulls
TRX Sprinter Starts
1-Arm KB Swings

Cool Down 10 min. with some easy walking and stretching

Wednesday, April 10, 2013

"COW" Workout

This week's Core Of  the Week ab workout involves 8 exercises that utilize several pieces of equipment.

What you will need for this workout is the following:
     1.  6 lb. Med Ball
     2.  8 lb. Med Ball
     3.  Swiss Ball - Medium
     4.  Swiss Ball - Large
     5.  Pulley System with 2-Handed Rope
     6.  Theratubing with Handles - medium resistance (blue)
     7.  TRX Suspension

You can do the exercises without the use of the equipment if your gym doesn't have all pieces of equipment.

Most of the exercises will involve some rotational movement.  I see many gym-goers focus on core exercises in the sagital plane (flexion/extension).  Today I want to present a workout that involves several different movement planes, with the emphasis on the transverse plane (rotational).

Perform each exercise for 30 sec. with 10 sec. of rest between each exercise.  Do 2-3 sets of all exercises with 30 sec. of rest between sets.  You can do this workout alone, or at the end of your strength workout.

1.  Diagonal Cable Rope Pulls

2.  TRX Kneeling Rollout

3.  Swiss Ball Planks with Circles

4.  Swiss Ball Knee Tucks

5.  Side Plank with Reach Thru

6.  Reverse Lunge with Twist (holding a  6 lb. Med Ball)

7.  Theratube Hip Rotations


w/ Power

8.  Kneeling Med Ball Circles (8 lb.)

Monday, April 8, 2013

Tough Mudder Training Bootcamp

This is for those who are thinking of participating in the Tough Mudder Oregon event (or any TM event) in June, or for anyone who just wants to have a good ol' time getting into the best shape of their life .  If this sounds like you, keep reading...

I am going to put on a Tuff Mud'A Bootcamp May 14th - June 8th in Bend, OR.  My Bootcamp will be held at various locations (Old Mill, Shevlin Park, McKay Park, etc) from week to week, and will take place on Tuesday nights at 6pm, and Saturday at 9am.  You must be willing and able to run, jump, crawl, get dirty, suffer (optional), and have fun (mandatory).

Each session will be different, and will challenge your mental and physical capacity.

Cost for the 8-session Bootcamp will be $145.
Registration ends April 30th.  You can register by calling me or sending me an email.

For more information, call or email...

Saturday, April 6, 2013

Weekend Workout - #14

This weekend I have 2 pairs of three exercises.  The goal is to choose a weight that is challenging to complete 8-10 reps.  Move from one exercise to the next, resting 15-30 sec between each exercise.  When finished with the last exercises of each pairing, rest 2 min and then repeat two more times.

Group 1 - x3

1-Arm KB Swings
Barbell Bench Press
Wide-Rip Pulldowns
Rest 2 min.
*Repeat two more times

Group 2 - x3

Incline DB Press
Bulgarian Split Squat w/ DB
TRX Low Rows
Rest 2 min.
*Repeat two more times

Finish - x1-2

300 Yard Shuttle Run - Set cones 25 yards apart and repeat 12 times (down and back).

Thursday, April 4, 2013

Smoothie Recipe

I thought it was time that I post another delicious smoothie recipe.  The two main ingredients in this smoothie (spinach and blueberries) have many benefits to the body.  According to Swedish researchers, the nitrate present in spinach can help muscles work more efficiently during exercise; making your workout seem less strenuous.  Blueberries are high in antioxidants, which can ease muscle soreness and and reduce inflammation after a workout.

Blend this smoothie before your next workout session and reap the benefits of the power foods.  It has 300 calories per serving.  Serves 1

Blueberry-Spinach Smoothie

1 1/2 Cup coconut water
1 Tbsp lemon juice
1/2 Cup plain Greek yogurt
1 Cup packed baby spinach
1 Tbsp unsalted almonds
1 Tbsp honey
1/2 Tsp vanilla extract
2/3 Cup frozen blueberries

Put all ingredients in a blender and mix until smooth (approx. 30 - 45 sec)

Wednesday, April 3, 2013

"COW" Workout

This week's Core Of the Week workout will focus on your entire core region.  Various movements to target the rectus abdominis (6-pack muscles - front), your obliques and transverse abdominus (side muscles).

I have 3 groups of four exercises, each with a different number of reps.  Repeat one exercise after the other with minimal rest.  Then rest about 30-60 seconds between groups.

Complete this workout 2-3 days per week, with at least 1 day of rest in between, and you will develop a strong mid-section in no time.  Just remember, doing lots of ab exercises along will not get rid of the fat covering the muscles.  Make sure to eat a healthy diet, and mix in some strength resistance and cardio exercises.

Group 1 x 15 reps each side

DB Side Crunches
Side Plank w/ Hip Drops
Windshield Wipers
1-Arm Side Pulley Crunch

Group 2 x 12 reps each side

Low to Hi Med Ball Chops
Med Ball Partner Rotations
Standing Toe Touches
Russian Twists (with or without Med Ball)

Group 3 x 30 sec. per exercise

Hip Press
Bicycle Crunches
Flutter Kicks
Bird Dogs

Tuesday, April 2, 2013

Sloane's TRX Challenge - 7/8

With this being the second to last week of the Challenge, I decided to ramp up the number of reps and combine upper, lower, and core exercises.  I wanted to be able to challenge each participants' strength as well as endurance.  This Challenge gave each participant a good idea of how much they have improved in both areas.

The goal again for this week was to complete the number of reps for each exercise in the shortest total time possible.  In this week's case, 40 reps (or 20 reps per side) was the number for each exercise that had to be completed.  

Chest Press
1-Leg Mtn Climbers
Hip Press
Side Planks w/ Hip Drops