Fuel Up!: 07/11/2012

Good Nutrition Is Just as Important for the Game as it is For After the Game!

 

Beginner Kettlebell 4 of 9: 07/10/2012

Here is installment 4 of 9 of kettlebell training by Mbodystrength.com. This installment assumes that you are now pretty well rounded with the kettlebell. This session has two 15 minute circuits with a two minute rest in between the two circuits. Just because it is two 15 minute circuits doesn't mean that you can slack off. Keep your resistance and intensity high during this workout to make this session a resistance / cardio workout, which will enable you to burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next three weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

Circuit 1: 
Front Squat L - 5
Front Squat R - 5
Wide Push up - 10
Single Leg Dead Lift L - 5
SLD R - 5

Perform as many circuits in 15 minutes as possible

2 minute reset

Circuit 2: 
One Arm Row L - 5
One Arm Row R - 5
Halo - 5
Swing - 10

Perform as many circuits in 15 minutes as possible 

Video:

Don't Fret The Rain: 07/09/2012

Don't Fret the Little Things in Life! Run Through Them and Make them Small!

3 of 9 Beginner Kettlebell Workout: 07/06/2012

Here is installment 3 of 9 of kettlebell training by Mbodystrength.com. We have all seen those balls with handles on them at the gym, but how many of us have actually used on? Well, hopefully you are starting to become a professional at using the kettlebell. The great thing about kettlebells is that you can turn any resistance training workout into a cardio workout, and if you do the workout with high intensity and minimal breaks you can burn more fat. Seriously, burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next four weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

Narrow Push up - 5
One Arm Swing L - 10
One Arm Swing R - 10
KB Lunge L - 5
KB Lunge R - 5
Hip thrust -  15

Perform the above exercises and reps as a circuit and try to do as many circuits as possible within a 20 minute period. 

Video:

Exercise of the Day: Bullet Pull-ups: 07/04/2012

Create your independence from boring ol' exercises by performing this exciting and intense exercise. This is the bullet pull-up, which is a combination of a one armed burpee and a pull-up. This difference is that since you are alternating exercises you can really maximize your pull-up potential.

One Arm Burpee

1. Squat in a tri-pod position with one arm supporting some of your weight
2. Put most of your weight in your arm
3. Kick your legs back into a push-up position
4. Tuck your legs so you are back into the tri-pod position
5. Switch arms and repeat on the other side
6. After you have down two burpees on both arms proceed to the pull-up

Pull-Up

1. From the final tri-pod position of the burpee jump up to the pull-up bar and grab with your hands
2. Use the momentum from the jump to perform a wide grip pull-up
3. On your way down from the pull-up release your grip and land in a tri-pod position ready for your burpees 

 

This is a great exercise to use in high intensity training. Have fun gaining your independence from drab and boring. 

Recovery Pic: 07/03/2012

It's Real, It's Works, Go for It!

Beginner Kettlebell Workout 2 of 9: 07/02/2012

Here is installment 2 of 9 of kettlebell training by Mbodystrength.com. We have all seen those balls with handles on them at the gym, but how many of us have actually used on? Well, if you saw an tried the first installment then you are one of the few, the proud, the kettlebell user. The great thing about kettlebells is that you can turn any resistance training workout into a cardio workout, and if you do the workout with high intensity and minimal breaks you can burn more fat. Seriously, burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. Don't wait on using kettlebells, get started now. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next four weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

Deadlift - 15
Plank to Pushup Position - 10
Deadstart Clean L - 8
Deadstart Clean R - 8
Squat - 10
Sprawl - 5

Perform the above exercises and reps as a circuit and try to do as many circuits as possible within a 20 minute period. 

Video: