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 2/24/13

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 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 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 7/9/12 - 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 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

WOD for 12/13/11

Hi everyone! Are you in need of a good workout? Do you not have much time? Well I have the perfect thing for you! Here we go:

7 Rounds for time of

3 Barbell Deadlifts
3 Handstand push-ups

End with a 30 minute run/jog/walk.

Take a little bit of time before the workout to decide on a challenging weight for your deadlifts. That way you're not having to change the weight mid-workout, plus it gives you a good functional warm-up. Also, if you can do more than 5 handstand push-ups on a normal day, then increase your range of motion by putting your hands on 25lb plates or using push-up bars. If, however, you can't do handstand push-ups at all then you have a couple of options. You can either decrease your range of motion by adding a folded up mat under your head, just hold a handstand position for 20-30 seconds, or regress the exercise and put your feet on a bench and perform the handstand push-ups as normal or simply do a pike press. I'll include the alternatives in the examples section below. Enjoy!


Yours In Health,
                        Steven




EXAMPLES:


Barbell Deadlifts:
These have been given as an example in a previous post here.




Handstand Push-ups:

Feet against a wall, nose (or head) touches floor, push up to full extension.

Alternates for handstand push-ups:

Feet on bench or chair

Pike Press on floor