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 3/4/13

Today's workout was as follows:

5 minute warm-up

Workout
1 mile run

5 rounds of the following:
5 Handstand push-ups (I did mine on parallel bars)
10 Pull-ups (strict and chin over bar every time)
10 Kettlebell snatches (per arm)

After completing 5 rounds, end with

1 mile run

I squeezed out a 7:51 mile at the end, which I'm pleased with....for now. Make sure you push yourself on that last mile!

This workout took me a total of around 30 minutes so don't say you don't have time. Scale everything to your abilities and get to work. It won't take that long. Just get it done!

Yours In Health,
Steven

Workout for 2/28/13

Today's workout is not very involved, but will definitely get the job done!

Workout:
8 mile run immediately followed by
8 mile bike

The plan:
I'm going to drive over to the next town, which is 8 miles away. Then I'll park my car, run home, get on my bike, and bike back to get my car. Sounds simple enough right? Feel free to break it up if you want or do different distances. Bottom line, get moving!

Yours In Health,
Steven

Workout for 2/27/13

My workout today was courtesy of Crossfit Insurgency. It was as follows:

Warm-up:
1 mile run
2 rounds of:
20 mountain climbers
10 kettlebell swings (60lbs)

Strength:
Pendlay Row (click for demo)
5 sets x 3 reps (increasing weight each round)

Workout:
As many rounds as possible in 15 minutes of:
100 Jump rope skips
5 Handstand push-ups (I did mine on parallel bars)
5 Sumo-deadlift high-pulls 95 lbs (demo is under the "exercise demos" tab up top)

Core:
3 sets x 10 reps
Ab wheel roll-outs on knees (can use barbell that you have set up for sumo-deadlift high-pulls if you don't have an actual wheel)

For the workout I ended up getting 5 rounds in which I was happy with. Give it a try and have fun!

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 2/22/13

Today's workout consisted of the following:


1 mile warm-up run, then


As many rounds as possible in 15 minutes of

10 Kettlebell swings, 60lb KB

10 Box jumps

10 Bodyweight dips

I completed 7 rounds. Followed by:


6 Strict, full range-of-motion pull-ups every minute on the minute for 6 

minutes

Followed by:


15 rounds of 12 mph sprints (10 seconds on, 10 seconds off)

Now it's time to refuel!



Have fun and sweat!


Yours In Health,
Steven

Workout for 12/11/2012

It's been a while so I figured it was time for a new workout. Hopefully you're all still staying active even with the holidays in full swing.


WORKOUT

1 mile run
THEN
5 Rounds for time of:
Barbell Deadlift (205 lbs men, 145 lbs women, or choose a weight that challenges you)
30 Bodyweight squats
7 Handstand push-ups (can sub pike press if necessary)


My Results:
I chose to do my handstand push-ups on parallel bars and ended up with a time of 17:15.

Workout for week of 10/15/12

Workout for week of 10/15/12

Complete as many rounds as you can in 30 minutes of:

10 Pull-ups

10 Dips

10 Barbell Thrusters (135lbs men, 95lbs women, or just use a challenging weight)

10 Toes-to-bar

Modifications

--If you can't do regular pull-ups then grab a stool, chair, bench, etc., and do jumping pull-ups (jump into the up position, come down slowly) instead.

--If you can't do regular dips on bars then do dips on a bench or chair with your legs out straight in front of you. If that's still too hard then bend your knees so your feet are flat on the floor.

--Be sure to keep your abs tight throughout the movement of the barbell thruster! Failure to do so will compromise your lower back which none of us need.

--If you can't get your toes all the way to the bar then just do knees-to-elbows. If that is still too hard switch to hanging knee raises. It's all basically the same movement, you're just adjusting how high you bring your feet/legs for your fitness level.

Have fun and enjoy!

Yours In Health,

Steven

Recipe - Green Pina Colada Smoothie

I'm always looking for more tasty smoothie recipes, and this one may be my favorite so far. If you're a coconut fan, such as myself, then I'm sure you'll agree with me. It makes a good bit so I drank some and saved the rest for the following day.


Green Pina Colada Smoothie
Makes approximately two servings.


Ingredients:

• 2 cups unsweetened coconut milk
• 1 small banana
• 3/4 cup frozen pineapple chunks
• 1 handful of spinach
• 1/2 tsp stevia (aka Truvia)
• 1 Tbsp Chia seeds
• 1 handful of ice

Directions:

1. Add all ingredients to blender
2. Blend until smooth
3. Enjoy

***Changes I would make***

• I would do 1/2 of a banana and 1 cup of pineapple. The banana flavor tends to be a bit overpowering, and personally I would like more of a pineapple flavor.
• 1 tsp of stevia instead of 1/2 tsp.
• 2 handfuls of ice instead of 1 to give it more of a smoothie consistency.
• 1 scoop vanilla protein powder if you're using this as a meal replacement and/or snack.

My thoughts:

I really enjoyed this smoothie! It was quite refreshing. I will say that if you don't want/like the feeling of swallowing the chia seeds then let the smoothie set for approximately 10 minutes before you drink it. Chia seeds can hold 9-12 times their weight in water and they absorb it very rapidly. The more water you give it a chance to absorb, the less of that seedy feeling you'll notice when drinking it.

A few facts about Chia seeds:

• They were considered the Mayan, Incan, and Aztec superfood.
• Chia is the Mayan word for strength.
• It has been called "Indian running food" for it's ability to give you a sustained surge of energy with no crash.
• Approximately 2 times the protein of any other seed or grain
• 3 times more iron than spinach.
• Fair amounts of omega-3 and omega-6, which are essential fatty acids.
• More potassium than bananas.
• More antioxidants than blueberries.
• 5 times as much calcium as milk.

These facts and others can be found here:

http://www.naturalnews.com/022468_chia_seeds_food.html

If you try this recipe I would love to hear your thoughts! Feel free to post them in the comments section. Thanks!

Yours In Health,

Steven

Workout for week of 10/1/12

Here's your new workout for this week. Feel free to post your times and thoughts about the workout. Enjoy!

Workout
3 Rounds for time of:
50 Walking lunges
30 Second handstand hold*
50 Kettlebell swings (30lbs)
100 Jump rope skips


*A handstand hold is just that, flip up into a handstand (against the wall) and hold that position for 30 seconds.

Have fun and watch that form!


Yours In Health,
Steven

Workout for week of 9/17/12

Here's your new weekly workout. Enjoy!

Workout
4 rounds for time of:

15 Pull-ups
30 Push-ups
30 Sit-ups


If you can't do regular pull-ups feel free to substitute jumping pull-ups. Basically that's just jumping while pulling as hard as you can to get your chin above the bar. Just repeat for reps.

Also, if you can't do regular push-ups, just perform those with your knees on the ground. Just be sure to keep you kinetic chain in line (ears in line with shoulders, in line with hips, in line with knees). As a good PT instructor used to tell me, "There aren't any seals in GA! Keep those hips up!" I realize some of you may not be in GA, but the same theory still applies; keep your hips up, don't let them droop.

I do sit-ups without an anchor (nothing holds my feet down). If that's too hard for you feel free to anchor your feet under something or get a partner to hold them for you.

Have a good week, eat clean, and keep it healthy!

Yours In Health,
Steven

Workout for week of 9/10/12

Here is, what has become, the new weekly workout! Now you have all week to do the workout and let me know your thoughts. Have fun and keep it healthy!

Workout

Part 1:
3 Rounds for time of
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull (barbell)

**Chest to bar pull-ups are exactly that, pull-ups where your chest touches the bar. The weight for the sumo-deadlift high-pulls is 95lbs for men and 75lbs for women as prescribed. Or you can just use a challenging weight if that is too heavy or too light for you.**

Part 2:
5 sets of 5 reps of barbell Deadlift
100 jump rope skips after each set

So it looks like this
5 Deadlifts
100 Jump rope skips
5 Deadlifts
100 Jump rope skips
......
and so on for 5 rounds/sets.

**The deadlifts are a max effort. So shoot for a weight that you can only get 5 reps with good form and no more.**

Once you're done feel free to post your time, or any other stats you want to share, to the comments. That way we can all motivate each other.

Yours In Health,
Steven

Workout for 9/4/12

Alright, it's that time. Here's a new workout so it's time to get your sweat on! Watch that form and have fun!

Workout

7 Rounds for time of:

5 Man Makers (40lbs men / 25lbs women)

6 Chest to bar pull-ups

7 Box Jumps

8 Toes to bar

As always, if there is an exercise here that you don't recognize, check out the "EXERCISE DEMOS" tab at the top. And be sure to let me know your thoughts on the workout.

Yours In Health,

Steven

Workout for 8/4/12

It's a beautiful day for a sweaty, sweaty workout! Here we go in 3, 2, 1......

Workout
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (30lbs)
50 Walking lunges
50 Knees to elbows
50 Barbell push press (45lbs)
50 Back extensions
50 Wall ball shots (20lbs)
50 Burpees
50 Double unders (or 150 singles)


Whew! That was fun! My time for this one was 43:58 and my lovely wife posted a time of 44:58. Hope you enjoyed it as well!


Yours In Health,
Steven

Workout for 7/19/12

As promised, here is a new workout. Enjoy!

Workout
As many rounds as possible in 20 minutes of:
8 Knees to elbows
10 Plyometric push-ups (hands leave the ground)
12 Decline weighted sit-ups (25lbs guys/15lbs gals, or whatever weight challenges you)
20 Walking lunges with 45lb plate held over head (or, again, whatever weight challenges you)


I managed 5 rounds + 8 knees to elbows + 10 plyometric push-ups in the 20 minutes allowed, but I went ahead and finished out my 6th round after the timer went off. Hope you all enjoy this one as much as I did!


Yours In Health,
Steven

Workout for 7/12/12

Let's get it done!


Workout:
6 - 1/4 mile sprints

Rest 90 seconds - 2 minutes between each sprint.


5 minute rest after the last sprint and then:

5x5 Bench press

Now go give'em hell!


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 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