Wreck it Winter Workout

When its cold outside, No one wants to go for a run or brave the low temperatures in order to get inside a gym.  We are much more inclined to sitting at home bundled up in a thick blanket with hot chocolate and Netflix on the tv.  It is just so much easier to stay at home and let the winter pounds add up.  We are not going to the beach anytime soon, so what does it matter?  Bring on the poundage!  This is a recipe for disaster, especially after the holiday food binge marathon is still fresh on the belly.  Don’t let those stubborn fat cells entrench themselves any further.  You can get an awesome workout without a gym, equipment, or even leaving your house!

Here is an awesome body weight workout that you can do in the comfort of your own home.  Get off the couch for a bit, build some muscle, burn some fat, and wreck it on your living room floor during the winter months ahead.

 

Circuit 1:

  • Slow Push-Ups (2 seconds down/pause/2 seconds up) – 3 sets of 10
  • Half Body Squats – 3 sets of 20
  • Push up position Mountain Climbers – 3 sets of 30 seconds

 

Circuit 2:

  • Full Body Squats – 3 sets of 15
  • Wide stance Push-Ups – 3 sets of 15
  • Elbow position Planks – 3 sets of 45 second holds

 

Circuit 3:

  • Lunges – 3 sets of 10 (Each Leg)
  • Superman Holds – 3 sets of 10
  • Lying Leg Lifts – 3 sets of 12

 

Circuit 4:

  • Burpees – 3 sets of 8
  • Reverse Lunges – 3 sets of 8 (Each Leg)
  • Lying Bicycle kicks – 3 sets of 30 seconds

 

* If you don’t know what some of these exercises are, just type them into google and click a quick video to check it out.  We will put together an exercise archive to make this process easier for you in the future.  Get after it!

Crush City Workout

This workout design is, by far, one of my favorites.  It incorporates constant movement and intense weight training to produce crazy, awesome results.  Whether your goal is to burn fat, build muscle, or increase your strength, this workout can help.  You will bounce from a weight exercise to a cardio exercise, without rest.  By the end of these sets, you will be low on fuel and drenched in sweat.  This is the philosophy that I practice in my workouts and the Crush City plan is a good kick starter for those looking for something different and challenging.  It was inspired by Jim Stoppani’s Short-Cut to Shred.  His program is ridiculously intense, but produces mad results.  I suggest trying the Crush City program for 3-4 weeks to prepare your body for his 6 week gruel session.  Try it out, have fun and Wreck It!

Fence Sit

Monday: (Chest)
1. Bench Press                                4sets/10-12reps
2. Incline Dumbbell Press           4sets/10-12reps
3. Dumbbell Chest Fly                  3sets/10-12reps
4. Dips                                             4sets/12-15reps

Tuesday: (Back/Traps)
1. Deadlift                                        3sets/10-12reps
2. Bent Barbell Rows                    4sets/10-12reps
3. Reverse Grip Barbell Rows     3sets/10-12reps
4. Cable Close Grip Rows            3sets/10-12reps
5. Barbell Shrugs                           3sets/12-15reps

Wednesday: (Legs/Calves)
1. Squats                                          4sets/10-12reps
2. Lunges                                         3sets/10-12reps
3. Leg press                                     4sets/10-12reps
4. Leg Extensions                           3sets/10-12reps
5. Leg Curls                                     3sets/10-12reps
6. Seated Calf Raises                     3sets/15-20reps

Thursday: (Shoulders)
1. Seated Bar Shoulder Press       4sets/10-12reps
2. Standing Bar Shoulder Press   3sets/10-12reps
3. Seated Arnold Press                  4sets/10-12reps
4. Dumbbell Side Raise                 3sets/10-12reps
5. Dumbbell Bent Raise                3sets/10-12reps
6. Dumbbell Front Raise               3sets/10-12reps

Friday: (Arms)
1. Barbell Curls                                4sets/10-12reps
2. Preacher Curls                             3sets/10-12reps
3. Hammer Curls                             3sets/10-12reps
4. Incline Dumbbell Curls             3sets/10-12reps
5. Skull Crusher                               3sets/10-12reps
6. Close Grip Bench Press             4sets/10-12reps
7. Rope Press Down                        3sets/10-12reps
8. Overhead DB Extension            3sets/10-12reps

Cardio Exercises:

1. Jump Rope
2. Bench Step Ups
3. Box Jumps
4. Kettlebell Swing
5. Alt. Kettlebell Swing
6. Jumping Jacks
7. Body Squats
8. Squat Jumps
9. Dumbbell Power Cleans
10. Side to Side Jumps
11. Burpees
12. Rowing Machine
13. Run in Place
14. Treadmill Sprint
15. Stair Runs

Ab Exercises:

1. Rope Crunches
2. Leg Raises
3. Hanging Leg Raises
4. Dumbbell Side Bends
5. Ab machine Crunches
6. Sit ups
7. Planks
8. Side Planks
9. Medicine Ball Twists
10. Decline Sit Ups

The way this program works is by combining a cardio exercise with one of the muscle exercises. So, for example, you could do jump rope with bench press. Start out with doing cardio for 30 seconds in between sets and then move to 45 seconds then finally a minute. This workout focuses on little rest. Try to move from an exercise into a cardio and then back again. It is tiring but awesome. You will build muscle and shred fat. Pick 3 ab exercises to do on Monday, Wednesday, and Friday. Do 3 sets of 20 reps each exercise.

 

 

Welcome to the New Year

Lyle brando rope

Here we find ourselves in 2016 with the month of February rapidly approaching.  Many of us have given up on our new year’s resolutions and have gone back to our less than stellar activities.  For those still walking the path to redemption, I commend you.  If you have fallen off the wagon, there is still hope.  Bring yourself out of the funk and break the cycle.  Typically, we get caught up an an ever revolving circle of disappointment that results from our own decisions.  We cheat on our diets, we skip workouts, we hit snooze on the alarm to many times, we make plans, we break plans, and we give up.  January is the world’s reset button.  The past year is now behind us and we look forward to keeping all the promises that we make to ourselves.

The #NewYearNewMe statement is everywhere.  Our resolve can be strengthened by the idea that this is “our” year.  We created a new year’s resolution to become better and stop doing the things that drag us down a self-destructive path.  Then the inevitable happens.  We slip once, then again, and again until we no longer feel we can continue our plan of redemption.  Most will make it three weeks, some tough it out for a month, and the rare will brave it past February.  No matter what, at some point, we will fall prey to our inherent weaknesses and give in to the voice that says, “it’s okay, everyone is breaking their new year promises”.  This does not have to be the case.

Here are some tips to turn your New Year’s resolutions into concrete goals:

  1.  It’s easier to Add instead of Subtract

When most of us begin creating our resolutions, we focus on eliminating our harmful behaviors in one fell swoop.  This method can be problematic because we tend to cut out too much too quickly, which can shock our brains and send us running back to our comfort zone.  Instead, focus on adding healthy behaviors and gradually stripping away the negative areas.  If you love pizza and have been eating this cheesy delicacy three times a week, a good idea would be to add more home cooked, healthy meals and cut back your marinara pie indulgence to one time a week as a “reward meal” on Saturday or Sunday.  This will give you something to look forward to after a hard weeks work and you will associate pizza with reward instead of shame.  Restart your resolution by turning a vice into a reward for consistent effort.

2.  Cut Yourself Some Slack

Let’s face it.  You are going to fall short.  This is part of the process of change.  It is almost like the 5 stages of loss:  Denial, Anger, Bargaining, Depression, and Acceptance.  At first, your mind and body will reject the change, which causes a disbelief in the new behaviors taking place.  You will get mad at your progress and go full on rage mode as you try to grasp the concept of giving up an ingrained habit, comfort food, or guilty pleasure.  You will attempt to make deals with yourself on how cheating isn’t a bad thing or the voice in your head will say something like, “just once won’t kill me”.  You will give in to your deep rooted desires for things to remain the same, which will throw you into a state of regret and shame.  This is a pivotal moment in the process.  At this point, you will either decide to give up on your quest for change and trudge back to the old, stifling behavior or you will press onward with firm resolve to finish what you started.  This is all normal.  Don’t completely de-rail your confidence train because of a few slip ups.  If you stay on the track and keep pushing forward, the new behavior will become your normal and your vices will get left behind.

3.  Join Forces

The chances of success in any battle are always bolstered by reinforcements.  In the fight for your new, healthy lifestyle it pays dividends to bring a buddy along for the ride.  If you can find a friend that is looking to make the same lifestyle changes, or one that has already laid the ground work in his or her own life, then your able to wage war together.  This provides motivation, accountability, and a competitive twist to an otherwise lonesome walk down improvement road.  You can push each other through tough workouts, prepare and eat healthy meals together, check in on each other’s progress, and provide positive reinforcement when the chips are down.  I have had my best experiences in my fitness escapades when I  worked in tandem with a partner.  Rome wasn’t built in a day and it definitely wasn’t built alone.  Grab some back up and get busy!

4.  Stay Positive

A positive attitude works wonders when you’re trying to alter negative behaviors.  This is a practice that is much easier said than done.  It is so easy to spiral downwards and crawl back to the comfortable shelter that those fatty foods or couch parties provide.  Remember that your situation is never as bad as it seems and that your sadness, discomfort, and pain are temporary feelings.  When these inevitably crop up, take a deep breath and remind yourself of why your making these changes.  Try and feel the elation and triumph you feel when you finish a hard workout or you go a day without indulging your sweet tooth.  Visualize yourself hearing complements from the people around you and how amazing it will be when your wardrobe size shrinks.  Remind yourself that you can finish what you have started and the reward at the end of the hard road is just over the horizon.