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Workout of the day

Workout Of The Day

First Workout:
8am
1/4 mile run
3 minutes of the following:

  • Bear Crawls
  • Weighted Crunches
  • Burpees

1/4 mile run with 4 degree incline
3 minutes of the following:

  • Kettlebell swing / squat combo
  • Jumping Jacks
  • Jump Rope

1/4 mile run 8 degree incline
3 minutes of the following:

  • Bear Crawls
  • Weighted Crunches
  • Burpees

1/4 mile run with 12 degree incline
3 minutes of the following:

  • Kettlebell swing / squat combo
  • Jumping Jacks
  • Jump Rope

Second Workout of the Day

3 rounds of the following 6 exercise circuit:

  1. Suspension Rows
  2. Box Jumps
  3. Weighted Sit Ups
  4. Single Leg Dead Lift (right leg)
  5. Single Led Dead Lift (left leg)
  6. Burpees

We performed 45 seconds of each exercise and completed 3 rounds (total of 18 sets)of this sequence with no breaks.
After a short breather, we did the following 6 exercise sequence also at 45 seconds per exercise:

  1. Rope Slams
  2. Motorless Treadmill Sprints
  3. Lateral Waling High Plank
  4. Forward / Back Lunges (right leg)
  5. Forward / Back Lunges (left leg)
  6. Burpees

Just like before, we completed a total of 18 sets.
Next we combined both circuits and created a full 12 exercise sequence which we went through twice:

  1. Suspension Rows
  2. Box Jumps
  3. Weighted Sit Ups
  4. Single Leg Dead Lift (right leg)
  5. Single Led Dead Lift (left leg)
  6. Burpees
  7. Rope Slams
  8. Motorless Treadmill Sprints
  9. Lateral Waling High Plank
  10. Forward / Back Lunges (right leg)
  11. Forward / Back Lunges (left leg)
  12. Burpees

This time, we performed each exercise for 30 seconds and accumulated 24 sets.
By the end of this workout we had completed 60 sets.
We decided to end with on round of our jump rope finisher:

  • 50 regular turns
  • 50 running turns
  • 20 double unders

 
 

100 Rep Chin Up / Pull Up Workout

The 100 Rep Chin-Up Challenge

Arguably on of the single best exercises anyone can do to improve their overall physique is the chin up.
Chin ups (or standard pull ups) create the sought after V shaped upper torso which displays strength, confidence and the “illusion” of a slimmer mid-section.
The other day I decided to structure an entire workout around this one exercise. That’s right, I completely threw the concept of variety out the window and decided to do 100 reps of one of my favorite / least favorite exercises (my favorite because of how beneficial they are, and least favorite because they are so difficult and demanding).

Workout Goal

The goal of this workout couldn’t be any simpler. All you have to do is complete 100 chin-ups. That’s it. Forget about sets and reps. Get out there and accumulate 100.
Be sure to challenge yourself. This should not be an all day event. Set a timer and see how long it takes your to do 100 proper chin-up. That’s right, I said proper. Make each and every chin-up count. Come down to a full dead hang and perform a controlled chin-up. There is no kipping or swinging. This is a true chin up challenge.

Can’t do a proper chin-up? No problem…

Not everyone can do a full chin up (and 100 might seem unrealistic to some). Don’t be discouraged, there are many alternatives that challenge the same muscle groups. Work our your chin-up variations and you’ll be doing proper chin-ups in no time.
Here are a few alternative exercises.

Pull Downs

Using a high pulley and a standard bar, you can work on your chin-ups by challenging yourself with heavy set pull downs. Keeping the palms towards you (basic chin-up grip) focus on using the muscles of your back to bring the bar down to your upper sternum – just below your chin. Do not round your shoulders. instead, keep a tall posture and make sure to keep your shoulders pinched back and down away from your ears.

TRX Rows

TRX offers one of the best (if not THE best) suspension trainers on the market today. With the TRX suspension trainer, you can perform several variations of rows and pulls that will help you improve your chin-up game.

Assisted Chin-Ups

A powerband can offer a bit of assistance when you need it. The thicker the band, the more assistance it will give you.

Record your time

Be sure to record your time and let me know how you did. If you’re completing this workout in less than 20 minutes, then it’s time to up the resistance… that’s right, that’s when it’s time for some weighted chin ups.
Have fun and be sure to let me know how you did.

An Ab Blasting Workout for Cardio Lovers

An Ab Blasting Gym Workout for Cardio Lovers

Here’s a thought, instead of putting yourself through another 30 minute cardio session after hitting your abs for a while, why not combine them into one ab blaster workout? We’re going to break the cardio up into 3 shorter, powerful, and intense sessions with lots of great ab-work between.
Try to minimize rest as much as humanly possible, and ideally, choose a different form of ab-friendly cardio for each set. Keep your body on its toes and add some flavor to your routine, enjoy!
Intensity: Most people forget to include power to their ab routine. After a while, ordinary crunches or reverse crunches are no longer effective builders. But, if you do them in quick controlled bursts that’s a whole different story. Try and add as much intensity to each little ab-set below for the best results.
Cardio Set 1: 10 Minutes Rowing
Rowing is a full-body, functional, and rewarding form of cardio that while gaining in popularity still seems to intimidate some folks. All you have to do is keep your head up (instead of staring at your feet) and shoulders back and away from your ears. Shoot for either 10 solid minutes of rowing, or, 1600 meters (1 mile), whichever comes first.
·         30-40 crunches:
·         20 Reverse crunches:
·         15 Bicycle crunches:
Cardio Set 2: 10 Minutes Stairclimber
Find a program that keeps the intensity level constantly shifting up and down. An ideal setting is one that challenges you, but not so much that you need to hold on to the handlebars. Incorporate the internal balance and stabilization mechanisms and muscles if possible. This puts more tension on the core and will help you build al the smaller “body control” muscles.
·         25 Leg Lifts:
·         60 second Plank Triad:
·         15 Bicycle crunches:
Cardio Set 3: 10 Minutes Elliptical Trainer
These can be deceptive at times. For this last set, aim for 10 minutes of slow and steady movement against higher resistance levels where you’re using both your arms and legs. Again, keep your head up, breathe from the diaphragm, and keep the metabolic momentum going for the last ab-sets.
·         20 Reverse crunches:
·         24 Standing Side-Crunches:
·         15 Toe-Touches:
The basic structure of this workout can be used to create near endless routines. Breaking apart your longer cardio sessions and adding in body weight exercises or resistance training sets is a stellar way to make workouts more effective and exciting.
However, if you’re in a mass-building phase these types of workouts are likely too intense and burn too many calories. For those after tightening and toning, it doesn’t get much better. Thanks for reading and remember to always continue experimenting with your workouts.