A Rocky Balboa style workout

April 19, 2011 at 3:45 pm | Posted in Uncategorized | Leave a comment

So I was cruising Fitness Black Book (FBB) looking for a good cardio workout and boy did I find one.  This workout was TOUGH and I was sore all over.  It’s a jump rope work out worthy of Rocky himself, and jumping rope is good your for abs too.  Lots of people don’t realize that jumping rope is actually very difficult and that there’s more to it than little kids playing on the blacktop at recess.  This workout isn’t long, about 15 minutes, but be ready for a tough one.

Stretch out your legs and especially your calves because jumping rope is a calf intensive workout.  You’ll need a stopwatch or a clock with seconds on it because this is also a High Intensive Interval Training routine.  For those of you who don’t know what that it is click here for the actual post on FBB and read the blurb before the workout section.  Here’s the routine:

Jump Rope for 3 minutes to warm up

Rest for 30 seconds

Jump rope as quickly as possible for 60 seconds

Rest for 30 seconds

Jump Rope as quickly as possible for 60 seconds

Rest for 30 seconds

Repeat this alternating pattern for 15-20 minutes

Now I know this is tough, so if your starting out then try shifting the times around and go for 30 seconds as hard as you can and rest for 60 seconds instead.  That should still be a good intense workout without being insanely tough.  When your done drink a recovery drink like a protein shake to get your body on the fast track to recovery.  Give this workout your all and be like Rocky.  Let me know what you think!

Weekly Wellness- Last night I slept for 8 hours, I’ve had a liter of water to drink already today and I had a salad for lunch!

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Full Body Circuit

April 14, 2011 at 2:22 pm | Posted in Uncategorized | Leave a comment

Hey guys, I’m back with a great full body workout.  This one I found on bodybuilding.com when i was looking for some good jump training workouts.  This circuit workout hits all your core muscle groups and it left me feeling great and energized the next day.

As usual, get all your major stretches in for your workout (which is full body so stretch your legs and upper body!).  Here’s the workout:

Burpee Pushups – 1×10

Pullups – 1×10

Alternating Lunge – 1×50, 25 for each leg

Vertical Jump – 1×10

Bench Dip – 1×10

Side by Side Jump Over a Bench – 1×10

Triangle Pushups – 1×10

Hanging Leg Raises – 1×10

Alternating Knee Ups – 1×20, 10 each leg

Crossover Running Plank- 1×20, 10 each leg

For this exercise, do as the picture shows, except cross your knees over under your chest.

Courtesy of dipity.com

Hanging Side Leg Raises – 1×10

Courtesy of elements4health.com

Complete the circuit at least one more time, but up to four more times if you can!

There it is guys, not my typical lifting routine but I think that’s why it left me feeling so great.  A change of pace in workouts is always great to throw some curve balls at your body and see how it responds, chances are you’ll be a healthy sore the next day.  As always, give it a try and give me some feedback!  Also, let me know if you want to see any specific kinds of workouts and I’ll put one up!

PS- weekly wellness challenge update: I slept for about 10 hours last night (felt great), I’ve had about 48 ounces of water today and had a salad for lunch!

They call it: “The Go-To Workout”

April 5, 2011 at 4:54 pm | Posted in Uncategorized | Leave a comment

Hey guys, David here I’m back with this weeks workout.  This workout is designed to get you get back in shape and to kick-start the growth of your muscles.  I was browsing Men’s Fitness, which by the way is a great resource for work out routines in addition to great diet and health tips, and I saw this work out and decided to give it a try.  The differences in number of sets and reps really threw my muscles for a loop and gave me a great work out.  It left me feeling great the next day (that is, it left me nice and sore) and I can’t wait to continue the program (6 weeks long).

As always, get in a good stretch.  This work out will be for your chest and back so make sure to stretch out your pectorals and your back using the stretches I’ve showed you in past posts!

Now that your stretched out and ready to go, here’s the routine:

Bench Press, regular grip – 6×4

Overhead Press – 6×8 — (don’t use too much weight on this one or you could seriously injure yourself!)

 

 

 

 

Wide-grip Pullups – 4×6

Body Weight Dips – 4×8

Bent Over Row – 3×8

So there it is guys, give this workout a try and see how you feel.  If you like it and want to keep going, here’s the whole routine.  Try it out and let me know what you think!

Are Turkey Burgers Manly Enough?

March 31, 2011 at 11:34 am | Posted in Uncategorized | Leave a comment

Hey everyone!  David here and this time I’ve got a little nutrition tip instead of a workout.  Every guy loves burgers, so why not go healthy while your eating fast food? I know that’s somewhat of a contradiction, but if you’re going to make the decision to eat fast food, you should try to make it not AS bad for you.

Turkey burgers are a great alternative to regular cheese burgers because they don’t have as many calories and can still be just as delicious!  Hardees and Carl’s Junior just came out with an entire line of under-500-calorie turkey burgers.  Here’s an article about the breaking of the product as well as the actual ad.

Even if you’re not going to go out for burgers because you like making your own, as lots of us do, go with ground turkey instead of ground beef! My roommates and I always make turkey burgers instead of beef burgers and they are just as good (we like add some cayenne pepper to ours to make them spicy turkey burgers!).

GrubGrade.com did a review of the Hardees turkey burger and had some good things to say!  So next time you go for a burger, make it a turkey burger!

Backsies (Back) and Bicycles (Biceps)

March 29, 2011 at 9:14 pm | Posted in Uncategorized | Leave a comment

Hey guys David here! Hope you’re ready to get your arms and back burning because today’s workout is back and biceps.  This one requires a gym so if you don’t have a membership, ask a friend who does to take you as a guest (in return you give them this stellar workout)!  I like to work out back and biceps on the same day because lots of back exercises naturally work out the biceps as well, so why not condense the work!?  When doing back exercises, there are a variety of grips that change the specific muscles being worked.  In general, the farther away your arms are from your body, the more you will be working the muscles on the outside of your back, such as your latissimus dorsi and teres major.  The closer your arms/hands are to the center of your body, the more you will be working the muscle groups in the center of your back, such as the rhomboids or trapezius.  There is also overhand (palms facing away from you) and underhand grips (palms facing towards you), which target different muscles as well.  Doing all of these grips in one work out would ruin the time efficiency of the work out, so I like to change grips every time I do the work out.

As usual it’s always important to get a good stretch in, but stretching your back isn’t like stretching your legs or arms, it’s not as easy to do or feel.  What I always do is some light weight reps of pull downs to get the muscle warmed up.  Then I do what is called a fixed bar back stretch, its easy and a good way to stretch out most of your back.

Now that we’re stretched and ready to go, here’s the workout:

Start with wide grip pull ups – 3 sets of at least 8

Wide-grip lat pull down (a closer grip works different muscles, especially if you do it underhand) – 3×12

Back Extension (use your lower back, not hamstrings!) – 3×12

(courtesy of isteroid.com)

 

 

 

 

One-armed bent over row – 3×12

Back flys – 3×12

Two handed bent over row – 3×12

(courtesy of workouts365.com)

 

 

 

 

Shoulder shrugs – 3×12

Upright rows – 3×12

(courtesy of trainmuscles.com)

 

 

 

 

 

 

 

 

 

Bicep curls:

Hammer curls – 3×12

(courtesy of liftedathletics.com)

 

 

 

 

 

Concentration curls (one arm at a time) – 3×12

Reverse curls – 3×12

So there you have it.  I like to do this work out two exercises at a time, alternating the sets until I’ve done all three.  This usually takes me around an hour and leaves me feeling healthy and sore the next day.  Give it a whirl and tell me what you think!

P.S.- keep up with our weekly challenges on the weekly wellness page! Last night I logged only 7 1/2 hours of sleep but I did this work out to get my physical activity in for the day.  And of course I’m always trying to drink lots of water!

 

Time to get that beach bod

March 23, 2011 at 2:22 am | Posted in Uncategorized | Leave a comment

Hey guys, hope you’ve been enjoying the wave of warm weather as spring approaches!  With temperatures rising and everybody starting to think about getting that beach bod I decided that this week’s workout will be shoulders and abs.  Abs are a workout that everybody can get into because It’s what people stress the most about when trying to get that perfect body.  But here’s a tip, doing just ab workouts is not enough to get a six pack (as hopefully most of you know).  It takes cardio, lifting and diet in addition to ab exercises to get that washboard stomach.  You gotta erase that layer of fat on your tummy so your abs can show!  Lifting is a good way to boost your metabolism and it will help you burn more fat and calories.

So why do shoulders and abs on the same day?  Shoulders are often not worked out as much as they should be, and they are the link for the arm to the back and the chest, so its very important to have strong shoulders.  There are only a few shoulder exercises that I really like so I condense shoulders and abs into one day for a quick, feel good workout.  If you’re working out at home I suggest buying a couple of dumbbells that you can use for multiple workouts (to save money!) or buying a set of dyna bands.  Dyna bands are cheap and available at your local sports store or you can get them online.

Cuban press to warm up (shown below courtesy of health24.com) – 15 reps

Military Press – 3×12

Front lateral raises – 3×12

Side lateral raises – 3×12

For abs, I like to change my routine so I can maintain muscle shock in my stomach muscles. Right now Im doing Mag 7 Abs, a routine I found on bodybuilding.com.  It left me nice and sore the next day, so I know I’m on my way to looking good for the summer.  Click here for the routine! This page is very helpful for those of you who don’t know the exercises.  It has written directions and if you click on the exercise it even has a video that shows you how to do it. And as usual its always good to get a little cardio in after a lift if you have the time!

Give this workout a try and let me know what you think!

A workout from home

March 15, 2011 at 7:41 pm | Posted in Fitness | Leave a comment

Hey guys it’s David and I’m back from spring break!  If any of you are like me (and I hope you are so I feel better about myself) I didn’t do much over spring break concerning fitness, I was on break after all.  My workouts over break consisted of running for a couple of days and getting in some quick weight lifting when I could.  But now it’s back to the grind and the gym for me.  But I’d like to share some of what I did over break, because although I didn’t much, when I work out, I work out with a purpose.  After all, if you’re not going work hard when you exercise it’s almost not worth it.  Working out is like class: you get out what you put into it.  So the harder you work, the faster you’ll see results.

I like to be able to get strength training in without having to go to the gym.  So over break I threw together some body weight exercises that left me feeling great, and I didn’t even have to leave my own house!  So here’s what I did:

3×12 regular push ups

3×12 close grip/military push ups- form for these is different than other push ups click here for a quick video tutorial from Youtube! Just remember to try to keep your elbows to your sides!

3×12 wide grip push ups

3×12 decline pushups- for these you can put your feet up on a bed or couch or chair, your choice.

Do one set of each for a complete cycle, and superset each cycle with a set of pull ups, at least 8 but if you can do more then do it to it.  If you don’t know what a superset is or how to do one click here! (Courtesy of bodybuilding.com, which is a great resource by the way!)

To finish off I like to do cardio after my lifts so if you’ve got the time go for a quick run or do some sprints.  Click here for a good sprint routine from Mark’s Daily Apple, a great fitness blog.

This is a great work out for your chest and back and you can do it all from home.  Give a try and let me know what you think by commenting on the post!

Don’t forget your legs!

March 2, 2011 at 4:49 am | Posted in Uncategorized | Leave a comment

Hey guys, I’m back with another good work out.  This one is for the legs and it should leave you with a nice, healthy sore for tomorrow.  Legs are something that not a lot of people like to do so they often go undone, but legs are some of the most important muscles of your body!  You get all your power from your legs for most sports and for running for sure.  When working out legs its important to use proper form and to stretch out because you don’t want to hurt your knees or back or pull a muscle.

For starters get on the exercise bike for about 5-10 minutes at a moderate intensity – this will get the blood flowing to your muscles, and its always good to get your muscles warm before you stretch them out.

Next stretch out your legs. For a good stretch routine click here! If you don’t want to do this stretching just make sure you hit all the major muscles before you get started, here are some other good stretches:


Now here’s the work out:

3×10 dumbbell lunges (use whatever amount of weight is good for you! I use 30 or 35 pounds)

3×10 hamstring curls

3×10 quadricept extension

3×10 calf raises

After that its good to get in another quick stretch when your done but its not necessary, especially if you don’t have the time!  This workout should take no more than an hour and you’ll feel great tomorrow.  So give it a try and tell me what you think!

Do Number of Repetitions Really Matter?

February 24, 2011 at 5:05 pm | Posted in Uncategorized | Leave a comment

Hey guys, David again. In my last post I gave you some guidelines for weight training, including some info about the number of repetitions. While conventional wisdom says that lower reps are for size and strength and that higher reps are for definition and endurance, I found a study that could tell you more than I could!

Rusty Moore runs a great blog, Fitness Black Book, about fitness and health and he posted a 2008 study from the Journal of Exercise Science and Fitness about the number of repetitions while working out. This is good article that helps explain what the number of repetitions are actually doing in your muscles. It says that effort is responsible for muscle building, not number of reps, and differentiates between the two. Of course there are several study limitations but take a look and tell me what you think!

For The Guys

February 22, 2011 at 10:19 pm | Posted in Uncategorized | 1 Comment

Hey guys, David here. I’ll be sharing my workouts with you because I don’t like to spend lots of time at the gym, I have other things to do as I’m sure you do as well!  Ready for my workout of the day?  I like this one in particular because its a great lift that only takes about an hour.  If you have the time, I always like to get a little cardio in after a lift, at least 15-20 minutes.  But if you don’t then just alternate the days to do cardio one day and weight lifting the other.  Of course, if you wind up alternating you should try for more than 15-20 minutes of cardio, closer to 30-45 minutes.
Before I give you the workout I would like to mention some safety tips, because safety is definitely the most important thing to remember when lifting weights.

  • When using a bar ALWAYS use clips on both sides to hold the weights on, unsecured weights are a hazard to you and others in the gym around you.
  • Don’t use too much weight. Too much weight can prohibit you from maintaining proper form and you are also more prone to injury.
  • Make sure you get a good stretch in, you can also do a warm up set for any particular exercise you are doing; cold, tight muscles are easy to injure.  For more info on stretching click here!

Now comes the lifting. Todays workout targets your chest and triceps.  *You can modify this as much as you want, for example changing the number of repetitions (8, 10 or 12 for size and strength, up to 15 or 20 for definition and endurance).

  1. Chest Press: 3 sets 12 reps (I’ll abbreviate this with 3×12)
  2. Incline Chest Press: 3×12
  3. Decline Chest Press: 3×12
  4. Chest Fly: 3×12
  5. Incline Chest Fly: 3×12
  6. Decline Chest Fly: 3×12
  7. Tricep Dips: These are difficult so do as many as you can, but try to do at least 8-10 reps for 3 sets (body weight or you can clip weights to a belt for more resistance).
  8. Tricep Extension: 3×10
  9. Skull Crushers: 3×10 (click if you don’t know what this exercise is)

There you have it guys, this workout always leaves me nice and sore the next day (my number of reps was for muscle building). So give it a try and tell me what you think!

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