Workout for 3/5/13

Today's workout was a sweaty one. It was as follows:

Begin with 5-10 minute warm-up. I did 1/2 mile on the treadmill and a couple of minutes of jumping rope. Then move on to the first part of the workout:

3 rounds of:
5 Hang power cleans
5 Push press
5 Squats (weight on back)

*This is all done with the same weight so pick a weight that will challenge you, but that you can handle for all three exercises.

After that's done move on to part two:

8 rounds of:
12 Burpees
6 Overhead walking lunges (hold a weight plate overhead)
30 Double-unders with jump rope (Do 60 singles if you can't do double-unders)

*I did 16 burpees on my last round to make it an even 100. Feel free to do the same. :)

Then on to part three:

100 Flutter kicks

My total time for everything, including warm-up, was 58:40. My time just for part two was 31:58. I would have loved for that to be a bit faster, but I'm still working on perfecting my double-unders so that slowed me down.

If there is anything here that you're unfamiliar with, and if it's not already in my "exercise demos" you can shoot me a message or you can just YouTube it.

Yours In Health,
Steven

Workout for 2/26/13

My workout today is as follows:

1 mile warm-up run. Then,

As many rounds as possible in 20 minutes of:
1/4 mile Run (sprint)
12 Pull-ups
21 Kettlebell swings
Then,

As many rounds as possible in 10 minutes of:
5 Power cleans
10 Burpees

As always, use a weight that challenges you, but make sure to keep good form.

Yours In Health,
Steven

Let's have some fun!

Workout for 2/24/13

Today's workout was as follows:

1 mile Run
25 Push-ups (full range of motion)
25 Sit-ups
25 Pull-ups
25 Sit-ups
50 Bodyweight squats
25 Burpees
1/4 mile of walking lunges
1 mile Run

This workout wasn't timed, but feel free to time yourself for comparisons down the road. The 1/4 mile of lunges was tough. This was my second time around with this and here's my piece of advice for completing it: find a good, steady pace and try to push through as much pain as you can before stopping to briefly stretch your legs. Then get right back to it. If it sounds like a daunting task to complete at the end of workout, don't worry, you can do it. Just break it down into smaller sections and knock them out one at a time until you're done.

Yours In Health,
Steven

Workout for 7/9/12 - Challenge

     This particular workout was a personal challenge for me. I came across this workout on another fitness professional's, who will remain unnamed, site. They did this workout in a time of 17:30. After seeing their time I looked back at the workout and thought, "I can beat that." So the challenge was set, unbeknownst to them.

     Not only did I think I could beat their time, but I also thought that anyone that has trained with me, or that follows my workouts could also beat it. So I'm going to post the workout along with the originator's time and my time, then I want to hear from you what your time was. It doesn't matter if it's better or worse, just share. What really matters is that you just do the workout and be active! So without further ado: 

Workout:

3 Rounds of
30 jumping jacks

5 push ups

25 high knees

7 burpees

10 crunches (I did full, unsupported sit-ups instead)

7 squats

5 push ups

10 crunches (again, sit-ups)

5 push ups

7 squats

30 jumping jacks

1 min wall sit (I used a stability ball, but that wasn't included in the original workout)

5 push ups

25 high knees

Other fitness professional's time: 17:30

My time: 15:21

Your time: ??:??

Have fun, push yourself, and get it done!

Yours In Health,

Steven

Workout for 7/5/2012

Alright, 4th of July is over. No more cookies, cakes, alcohol, or other junk food today! Instead let's work off what we ate yesterday with a great workout.

Here we go in 3, 2, 1........


For time:
70 Burpees
60 Sit-ups (without feet anchored)
50 Kettlebell swings (60lbs men, 40 lbs women)
40 Pull-ups
30 Handstand push-ups


My time for this workout was 26:27. I opted to do my handstand push-ups on parallel bars, actually push-up bars like this, to make them a bit harder. Feel free to do the same!


Yours In Health,
Steven

Workout for 4/2/12

I realize it's been WAAYY too long since I posted a new workout and I apologize. Here you go!

Workout
Barbell Thruster 7 sets of 3 reps
100 Burpees

This workout is not timed and you can split up the burpees however you want. I chose to break them down into 7 sets and use them as an active rest during my thrusters.

As far as the thrusters go, go as heavy as you can, but keep your form in check! Tight abs and glutes and a straight back are a necessity. If you need help remembering what thrusters are please refer to my newly added "EXERCISE DEMOS" tab above. Thanks and have fun!


Yours In Health,
                       Steven