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 6/25/12

Grab a timer, a GymBoss timer is a great investment if you don't have one,

set it for 20 minutes and perform as many rounds as you can of the following sequence:

5 Handstand push-ups

10 One-legged squats, alternating

15 Pull-ups

A Beginner version could be:

5 Pike presses

10 Body-weight squats

15 Jumping pull-ups

An ADVANCED version could be:

5 Handstand push-ups on horizontal bars or push-up bars

10 One-legged squats, alternating (go low enough so you can reach across and touch the floor with the opposite hand when squatting)

15 Mountain climber pull-ups

Keep your form in check, sweat, and have fun! Don't forget to follow up the workout with a protein packed meal or a protein shake if you're in a hurry.

Yours In Health,

Steven

Workout for 4/26/2012

It's time for a new workout, yay! Here we go:

1 mile warm-up walk/jog (approx 10-15 minutes)
then
21 reps Barbell Thruster
21 Pull-ups
1/4 mile Run
15 Barbell Thruster
15 Pull-ups
1/4 mile Run
9 Barbell Thruster
9 Pull-ups
1/4 mile Run
5 Barbell Thruster
5 Pull-ups

This will be a total of 50 reps of both the barbell thrusters and pull-ups. Choose a weight that is challenging for the barbell thrusters (I suggest 95lbs for men, 45lbs for women). Do your 1/4 mile runs at a challenging pace. That meaning at the end of that 1/4 mile you should not have been able to maintain that pace for more than a few more seconds. Do some stretching for a cool-down afterwards and reward yourself with a protein shake!

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

Workout for 2/20/12

It's been a while so I figured it was time for a new workout. So here we go!




Workout
7 Rounds for time of:
7 Handstand push-ups
7 Barbell thrusters (115lbs men, 85lbs women)
7 Knees to Elbows
7 Burpees
7 Kettlebell swings (60lbs men, 40lbs women)




Click on the name of each exercise if you need a demonstration. Also, the demo for the Knees to Elbows gives several variations if you're more of a beginner or more advanced. Once you've completed the workout post your time in the comments. Enjoy!




Yours In Health,
                      Steven

Workout for 1/31/12

It's been a long time coming, but finally here it is... a new workout! I hope you enjoy it as much as I did.


Yours In Health,
                        Steven


Workout
On the minute for 6 minutes:

• 10 Barbell push press (75% of 1 rep max)

5 minute break

On the minute for 6 minutes:

• 5 reps of Barbell dead lift (80% of 1 rep max)

5 minute break

On the minute for 10 minutes:

• Turkish Get-up, 1 right/1 left (35lbs men / 20lbs women)
• 5 Plyometric push-ups (hands leave the floor)
• 3 Burpees

Examples/Explanations:

Barbell Push Press - This is just like a standing barbell shoulder press, but you use a slight squat at the beginning of the press to help "pop" the weight up. Just make sure to lock out at the top and keep your abs tight!

Barbell Dead lift example can be found here.

Turkish Get-up:

Burpees:

The Workout from Hell

 If you're reading this blog then you were either curious, a glutton for punishment like myself, or maybe both. Well regardless, you're here, so you might as well workout right? The following workout will consist of 1,000, yes 1,000, grueling reps. If you're not dripping with sweat and breathing hard at the end of this one then you didn't do something right! Without further delay, the 1,000 rep workout:

10 Rounds for time of

10 Burpees
10 Squat Jumps
10 Push-ups
10 Toe touch sit-ups
10 Bodyweight dips
10 Tuck jumps
10 Plank jacks
10 Plyometric Lunges
10 Lying leg raises
10 Squat thrusts

This workout was courtesy of BodyRock.TV. I've posted the video of the workout below in case you have any questions about any of the exercises. Have fun!


Yours In Health,
                        Steven