Workout of the Day

If you like to focus on working out your pectorals and triceps then today's workout is for you. Hopefully, you will learn a new exercise or figure out a way to determine your lifting range for an exercise.

Equipment needed:

1. Dumbbells
2. Dip bar
3. Tricep rope attachment for cable machine
4. Two handle attachments for cable machine 
5. Flat bench
6. Incline bench (with wheels if possible)

Exercises:

• Around the worlds (think snow angels for this one)
• Select your dumbbell weight - lighter is better (trust me)
• Lay your back against a flat bench
• Start with the weight down by your hips and your arms straight
• Keeping your arms parallel to the ground bring the weight up over your head
• Return to the starting position

• Bench dip or regular dip
• Place your butt and hands at the edge of a bench
• Place your feet on a chair or bench in front of you
• Lift yourself off of the bench so that your butt hangs off the bench
• Lower yourself so that your elbow bend and lower your butt towards the ground
• Do not bend more than 90 degrees at the elbow
• Press yourself back up 

• Dumbbell incline bench press
• Best done with the bench set at a 45 degree angle
• Select your dumbbell weight
• Start with your elbows bent at 90 degrees and arms out to the side
• Elbows should not go lower than the bench
• Press the weights up towards the ceiling and return to starting position

• Tricep rope push-down
• Attach tricep rope to a cable machine (use the highest setting)
• Select your proper weight
• Grab the rope with both hands
• Pull the rope down towards the ground
• Return to starting position

• Cable incline fly
• Best done with the bench set at 45 degrees
• Attach handle grips to the lowest setting on a cable machine
• Select your proper weight
• Grab the handles 
• Maintain a slight bend at the elbows with your arms out at your side
• Make sure that your arms do not fall below the bench
• Bring your handle grips together
• Return to starting position

 

• Dumbbell lying tricep extension
• Select your dumbbell weight - you only need one for this
• Lay with your back on the bench
• Holding the weight vertical place your hands on the bottom of the upper weight plate
• Bring the weight over your head until your elbow are over your head
• Bend at the elbows lowering the weight even further towards the ground -starting position
• Straighten the elbows as you bring the weight overhead and above your chest
• Lower to starting position

_________________________________________________________________________________
  I think that sets and reps should be determined by your goal. So here are some ideas that might help you to decide your numbers. 

Do 3-5 sets of each exercise

I will not give you your reps #, but you should perform enough reps for each set that your muscles near fatigue or fatigue. Numbers can be so vague.

• Endurance training = high reps 12 - ?
• Strength training = low reps 3 - 6
• Hypertrophy training = medium reps 6 - 12 

Rest for 30 - 60 sec in between sets 

Weight amount should be 60% - 85% of your one rep max.

Higher your weight percentage = fewer reps (strength & hypertrophy training).

• Want to bulk up then hypertrophy training is for you

Lower weight percentage = higher reps (endurance training).

• Don't want to bulk up then endurance training is for you.
• Don't worry, you can still that beautiful muscle tone that we all find attractive

_________________________________________________________________________________

Use the following formula to determine your one rep max. Knowing your 1RM can be very helpful in developing your weight training regimen. 

1RM (Rep Max) formula: Use this math formula to determine what your one rep max is for each of the above exercises: This will help determine what amount you should lift. When lifting to determine your 1 RM follow these steps.

• ·        Lift what think you can lift in ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Repeat the above steps until only ten or fewer reps can be achieved

·       

  Then use the formula below to determine your 1 RM

Weight lifted = amount of weight you lifted for that set (wt)

# of reps =  amount of reps you lifted for that set (reps)

1RM= (wt x reps x 0.033) + wt

Example:

• ·         1RM = (135 x 8x 0.033) + 135
• ·         1RM = 35.64 + 135
• ·         1RM = 170.64 or 171

Once you have determined your 1 RM you need to determine your weight percentage for your exercise.

Assume that 65% is the percentage of your 1RM that you are to lift.

1RM x RM% = Desired weight

Example:

·         

171 x 0.65 = 110.9 or 111

Pick the closest weight. Obviously 111 doesn’t exist, so lift 110.

Hanging Hamstring Curls

Today's workout of the day will be replaced by an exercise that will kick your hamstrings and inner thigh muscles into shape. This Exercise is the Hanging Hamstring Curl 

Items Needed

1. Dumbbell
2. Pull-up or chin-up bar
3. Plyobox, aerobic stepper, bench, or partner
4. Towel

Set-up

There are several ways to set this one up. 

Ideal Set-up

• Stand underneath the pull up bar
• Jump up to the pull up bar 
• Have a partner place the dumbbell in between your ankles with the dumbbell plates both in front and in back of the ankle
• If you have small ankles wrap a towel around the bar of the dumbbell (this will limit movement and increase comfort)   

Second Best set-up

• Stand underneath the pull up bar on a plyobox, stepper or bench 
• Place a dumbbell in between your ankles with the dumbbell plates both in front and in back of the ankle
• If you have small ankles wrap a towel around the bar of the dumbbell (this will limit movement and increase comfort)    
• Reach up and grab the pull-up bar 

Action

This exercise is performed in the same manner as a standard bicep curl!

1. Support the dumbbell in between your legs by squeezing in the thighs
2. Bend at the knees bringing the dumbbell up towards your buttocks - similar to a bicep curl
3. Return to the starting position
1. To increase the level of difficulty slow down on the return
4. Repeat
5. Have your partner remove the dumbbell when you have finished
1. Don't have a partner; lower yourself to your platform and remove the the dumbbell during your rest period
6. Lower yourself from the pull-up bar

Modification

All exercises can be modified so here is one modification

1. Start as you normally would for this exercise
2. Support the dumbbell in between your legs by squeezing in the thighs
3. Bend at the knees bringing the dumbbell up towards your buttocks
4. While in the latter position bring your knees up towards your chest resembling a tucked position
1. To increase the level of difficulty slow down on the return
5. Return to starting position
6. Repeat

Exercise App of the Week

This weeks exercise mobile phone application is the A HIIT Interval Timer by Pimpim Mobile. I use this app at least 3 times a week if not more. You can create your own timed sessions, loop those timed settings, and customize the sessions by adding colors. There is a paid with licence version out there, but the free one works great.

Find it on the Android Market

A HIIT Interval Timer


Not sure if it is in the Apple AppStore, but I can't see why it is not. If anyone knows please let me know!!!

Workout of the Day 02/27/2012

Let's place some focus on legs today. That is correct! Let's not end up with large arms and a big chest that over shadows our legs. Chicken legs are only attractive on a chicken.

Ready? Let's Go

·         Exercise List: 

o   Leg Kickbacks 

o   Glute Bridges (increase difficulty by performing on a swiss ball / medicine ball or by placing weights on the hips)

o   Double Knee Tucks (add a chair to increase the level of difficulty)  

o   Squat Press   

o   Calve Raise with Cable (Do seated w /  weights on the knees to target the Soleus)

o   Hip Adduction w / Cable 

 I think that sets and reps should be determined by your goal. So here are some ideas that might help you to decide your numbers.


Do 3-5 sets of each exercise

I will not give you your reps #, but you should perform enough reps for each set that your muscles near fatigue or fatigue. Numbers can be so vague.

• Endurance training = high reps 12- ?
• Strength training = low reps 3 - 6
• Hypertrophy training = medium reps 6 - 12 

Rest for 30 - 60 sec in between sets 

Weight amount should be 60% - 85% of your one rep max.

Higher your weight percentage = fewer reps (strength & hypertrophy training).

• Want to bulk up then hypertrophy training is for you

Lower weight percentage = higher reps (endurance training).

• Don't want to bulk up then endurance training is for you.
• Don't worry, you can still that beautiful muscle tone that we all find attractive

Use the following formula to determine your one rep max. Knowing your 1RM can be very helpful in developing your weight training regimen. 

1RM (Rep Max) formula: Use this math formula to determine what your one rep max is for each of the above exercises: This will help determine what amount you should lift. When lifting to determine your 1 RM follow these steps.

• ·        Lift what think you can lift in ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Repeat the above steps until only ten or fewer reps can be achieved

·       

  Then use the formula below to determine your 1 RM

Weight lifted = amount of weight you lifted for that set (wt)

# of reps =  amount of reps you lifted for that set (reps)

1RM= (wt x reps x 0.033) + wt

Example:

• ·         1RM = (135 x 8x 0.033) + 135
• ·         1RM = 35.64 + 135
• ·         1RM = 170.64 or 171

Once you have determined your 1 RM you need to determine your weight percentage for your exercise.

Assume that 65% is the percentage of your 1RM that you are to lift.

1RM x RM% = Desired weight

Example:

·         

171 x 0.65 = 110.9 or 111

Pick the closest weight. Obviously 111 doesn’t exist, so lift 110.

Workout of the day 02/24/2012

Yesterday's workout focused on high intensity interval training, so for today we will take it down a notch and put some focus on our biceps and back. Here is what today's workout looks likes. Let's just keep it simple, but that doesn't mean that we can't work hard.

Exercise list:

• Cable seated rows
• Barbell Curl
• Wide-grip lat pull down
• Incline dumbbell curl
• Barbell deadlift
• Alternate hammer curl
• Cable lateral raise 

Do 3-5 sets of each exercise

I will not give you your reps #, but you should perform enough reps for each set that your muscles near fatigue or fatigue. Numbers can be so vague.

Rest for 30 - 60 sec in between sets 

Weight amount should be 60% - 85% of your one rep max. Higher your percentage = fewer reps (strength & hypertrophy training). Lower percentage = higher reps (endurance training). Use the following formula to determine your one rep max. Knowing your 1RM can be very helpful in developing your weight training regimen. 

1RM (Rep Max) formula: Use this math formula to determine what your one rep max is for each of the above exercises: This will help determine what amount you should lift. When lifting to determine your 1 RM follow these steps.

• ·        Lift what think you can lift in ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Repeat the above steps until only ten or fewer reps can be achieved

·       

  Then use the formula below to determine your 1 RM

Weight lifted = amount of weight you lifted for that set (wt)

# of reps =  amount of reps you lifted for that set (reps)

1RM= (wt x reps x 0.033) + wt

Example:

• ·         1RM = (135 x 8x 0.033) + 135
• ·         1RM = 35.64 + 135
• ·         1RM = 170.64 or 171

Once you have determined your 1 RM you need to determine your weight percentage for your exercise.

Assume that 65% is the percentage of your 1RM that you are to lift.

1RM x RM% = Desired weight

Example:

·         

171 x 0.65 = 110.9 or 111

Pick the closest weight. Obviously 111 doesn’t exist, so lift 110.

Workout of the Day 02/23/2012

The workout for today was created by the great fitness expert, Scott Herman. He has developed several great interval training exercises meant to evolve your body. I have done most of his Evolve 2011 workouts and they leave me feeling with a sense of accomplishment. They are full body workouts that can take the place of any weight training regimen for the day. Or you can add them at the end of your weight training to boost you post exercise fat burn. Keep in mind that the whole workout last at or around 20 minutes.

This is my favorite Evolve 2011 workout. Give it a try. You will be glad that you did. 

FYI: this is not an exercise video; it is merely an video describing and demonstrating the workout. 

Equipment needed:

• Medicine ball 
• Stop Watch or interval timer

   

Workout of the Day 02/22/2012

Today add sprints or strides to increase your post exercise oxygen consumption which will increase your post exercise fat burn. If you want to get rid of that abdominal fat then this is a weekly must do exercise for you. Here are a couple of exercises. You can modify the distance if you don't have an adequate indoor or outdoor track.


Just do what you got to do to win!

Sprint Training

1. Do what ever weight training that you have planned to do today.
2. Give yourself about about 5-6 min to rest after your planned weight training
3. Sprint the long portion of the track and walk or jog the short
4. Do 2 - 4 laps
5. Rest for 2-3 min
6. Repeat until you have done the sprint workout 3-4 times

Tips:

• Your push is more important than your lift
• Speed is your desire
• Let your arms move with your body
• Keep your fingers extended - no fists
• Don't stop quickly - this can increase your chances of injury
• If this is your first time - slow down and go at a pace that is fast but comfortable, it isn't a race

Strides Training

1. Do what ever weight training that you have planned to do today.
2. Give yourself about about 5-6 min to rest after your planned weight training
3. Stride for one lap and jog or slow run for one lap
4. Do 4 - 6 laps
5. Rest for 2-3 min
6. Repeat until you have done the stride workout 3-4 times


Tips:

• Your push is more important than your lift
• Perform at or near racing pace
• Increasing the length of your stride is your goal
• Let your arms move with your body
• Keep your fingers extended - no fists
• You should finish each set with a jog or slow run
• If this is your first time - slow down and go at a pace that is fast but comfortable, it isn't a race

Workout of the Day 02/21/2012

For today's workout focus on your abs!

Warm-up	1/2 mile jog
	optional 5-10 min row
	10 crunches
	10 reverse crunches
	15 Leg Climbers
	45-60 sec plank
*As many rounds as possible in 20 min
Cool Down	800m jog
Start with the warm-up
Do all of the exercises in a circuit and
try to see how many times you can do the
workout
Finish with the cool down
Have fun! Work hard!

The goal of this workout is to use your abs as endurance muscles. Rest time in between exercises should be minimal. Exhale on your contractions to enhance the functionality of the abdominal muscle groups. Feel free to modify the exercises as you wish.

App of the Week

I thought that I would expand my blog to incorporate various other methods for maintaining health and fitness. This includes apps, workouts, and videos.

Today's App of the Week belongs to a great abdominal training application. Anyone that has used the 8 Minute Abs workout will testify that it is well worth it. 8 Minute Abs trains the muscles both for strength and endurance. There are 3 different levels and they are well researched and well paired. You will target your obliques along with your rectus abdominis. If your goal is a four or six pack than this app will help you get there.

 My recommendation to you is to pay for the video downloads. They aren't expensive. Plus, you will save on data usage and be able to play the videos in Air Plane mode so that you don't get interrupted by phone calls or texts.

On the Android Market

8 Minute Abs

Also available at the iTunes App Store


Give it a try:

February Workout

February Workout

Keep the cold out by incorporating full body interval training

Warm-up:  5-10 min

• ·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
•        Hold stretch for 2x20 sec each stretch
• ·         15 min Triathlon warm-up (5 min row, 5 min row, & 5 min jog or run)
• ·         30 sec High Knees / 30 sec Jump Rope / 30 sec  Monster Walks

Total Body Interval Training

                Do 60 seconds of each exercise (or as many as you can in 60 sec) and rest for 30 sec. Rest for 2 min after each circuit. Do this interval workout for as many circuits as possible.  Meaning:  see how far you can take it. Push yourself! This should be a challenging workout.

·         Interval Circuit

o   Mountain Climbers

o   Pull-ups

o   BW Squats

o   Glute Bridges

o   Push-ups

o   Lunges

Cool Down

·         Walk 800m or jog  ½ mile laps

·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back

Core + Cardio 2-3xweek (no resistance training on these days)

·         Do regular warm up

·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)

o   Core – pick three or more of your favorite core exercises and perform them to fatigue three to four times each (Don’t forget that your glutes are part of your core) 

·         Do regular cool down

Weight loss tip:  Snacking on nuts and other high protein snacks will reduce your craving for sugar, plus you will notice a reduction in hunger.