Chaos 1/26/12

Preview for tomorrow:

5 Min warmup

300

Burpee Snatch (burpee w/ weights and do a snatch when standing) - 25

Single Leg Deadlift - 50 (25 each side)

Renegade Front Raise - 50 (25 each side)

Squat Jumps - 50

Pushups - 25

Hamstring Bridge - 50 (25 each side if you do single leg)

Front/Lat Raises - 50

Jailhouse 10

1 min plank (subtract 10 seconds each time)

Kickback and Curl

Vsit Fly

Bent Over Row

Clean and Press

Cardio Finisher

Room Sprint - 10 Burpees

Room Sprint - 10 Explosive Pushups

Room Shuffle - 10 Split Squat Jumps

Room Shuffle - 10 Supermans

Bear Crawl - 10 Squat Jumps

Repeat for 5 - 10 min

Crank 1/22/12

I've been sick all weekend but should be good to go for class early tomorrow morning. Here's the preview workout:

Warmup - 5 min

Lower Body
Squat Jumps - 5
Curtsey Lunge - 3 each side
Side Plank and raise upper leg (swing for challenge) - 5 each side

Upper Body
Shoulder Pushups (down dog position w/ legs elevated) - 5
Side Plank shoulder raise - 5 each side
Bent over row and Kickback - 5

Core
Double leg raises - 5
Bikes - 10
Plank spidermans - 5 each side

Total Body
Overhead squat - 5
Split Squat jumps w/ lateral raise - 5
Snatch and Press - 5

90 seconds each - repeat 3 times - then go through them all one more time. Minimize rest.

Go Pats!

Chaos 1/13/12

Hey, sorry for the delay... I got a little side-tracked working at the robotics competition in Georgia but I'm back now. Here's your workout for the day:

5-10 min Warmup

300

Weighted T Pushups - 25

Squats – 50

Clean and Press – 50

Hamstring Curls – 50

Bicep Curls – 50

Skull Krushers – 50

Split Squat Jumps – 25

Jailhouse 10's (10 reps, 9 reps, 8 reps... down to 1 rep then change exercise)

Pushups

Bent Over Rows

Burpees

Jackknife

Chest Flys

Lateral Raises

Curtsey Lunge

If you have time, do the Shut up and Do it 5 minute core workout. Enjoy.

Crank 1/9/12

So yesterday I spent the day snowboarding at Gunstock. It was awesome, as usual, and left me a little tired, but not too sore for today's 5 am workout:

Same format as the last Monday (go hard for 90 seconds and rest for 60, repeat each sequence 3 times).

Lower Body
Pistol Squats - 2 each leg
Bulgarian Split Squats - 3 each leg
Plyo Jumps - 5

Upper Body - feet elevated on a step in the pushup position
Pushups - 5
Renegade Rows - 5 each side
Tricep Kickbacks - 5 each side

Core
Windshield Wipers - 3 each side
Bikes - 10
Side plank - feet elevated - 10 seconds each side

Total Body
Shuffle Pushups over step - 3 each side
Lateral plyo jumps - 3 each direction
Bent over front raise - 5

If you have time, go through each circuit for 90 seconds one more time.

Enjoy.

TBC

Today's workout is more traditional, sets and reps:

Warmup - 5 min

Core - Do 2 sets of each of these
Lay back on the stability ball and keep hips elevated while you lift one leg at a time and balance - 30 seconds each leg
Stability Ball Rollout - 12
T Pushups - 6 each side

Total Body - 2 sets each
Squat to upright row - 15
Dumbbell Side Lunge and Curl - 12 total (6 each side)

Legs - 2 sets each
Goblet Squat to Reverse Lunge (each leg) - 10 total
Bridge and tricep extension w/ hips elevated

Chest - 2 sets each
Single arm dumbbell flys on the ball - 12 each side
Pushups - legs on the ball - 12 (try single leg for a challenge)

Back/Shoulders - 2 sets each
Renegade Raises (like renegade row but keep your arm straight and raise it out wide instead of rowing up) - 10 each side
Bent over row

Arms - 2 sets each
Tricep Kickbacks
Bicep Curl/Overhead Press/Overhead tricep extension

Bonus Round
Single Leg - Drop down and kick leg back to pushup position - 2 pushups - 2 single leg mountain climbers with the elevated leg - come back up (still on one leg) - 3 double leg jump squats
Repeat for 90 seconds

Boom. Headshot. Enjoy.

Chaos

Today's workout is just chaos. Pretty much a bunch of random go hard or go home exercises.

For this one, you're trying to go as fast as possible:

Round 1
Bent over flys - 25
Pushups - 50
Deadlifts - 50
Squat Jumps - 50
V-Ups - 50
Dumbbell Push Press - 50
Plank single arm reaches - 25

Jailhouse 10 (for each exercise - do 10 reps, rest, do 9 reps, rest, do 8 reps, etc... down to 1 rep)
Renegade Rows
Split Squat Jumps
Flys
Rollouts
Bent over Rows
Hamstring Curls
V-Sit Press
Skull Krushers
Squat and High Row
Burpees

Abs
Suicide Pushups - 1 min
Side Plank - 30 sec each side
Mountain Climbers - 1 min
Bikes - 1 min
V-Sit 30 sec

If you can finish it in under an hour, that's impressive.

Speed

Today's workout is a cardio/strength superset workout I call Speed. It's wicked efficient and will torch an insane amount of calories if done right. So don't cheat on this one.

Warmup - 5 min easy cardio

Circuit 1 - do each station for 1 minute w/ minimal rest between each:
1. Suicide Pushups on Bosu Ball
2. Hold weight - Squat then Back lunge
3. Jackknife/Pike on Stability Ball
4. Pushup Position with dumbbells under each hand - raise weight in front of you - alternate
5. Side lunge w/ dumbbells and curl - alternate

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 60% of max for a total of 5 minutes

Repeat Circuit 1

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 60% of max for a total of 5 minutes

Circuit 2 - do each station for 1 minute w/ minimal rest between each:
1. Lateral jump squats onto bosu ball
2. Plank position - smack slam ball in front of you - alternate hands
3. Mountain Climbers w/ toes on the ball
4. Big arm circles w/ weight (overhead hip to hip)
5. Kettlebell unilateral arm swings

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 100% of max for a total of 5 minutes

Repeat Circuit 2

Cooldown and stretch for 5 to 10 minutes

Boom. Headshot. And check out the Just Shut Up and Do It Core workout I posted yesterday.

Just Shut Up and Do It - Core

I tried to upload the video right to this blog but for some reason it wasn't working... so I'm using youtube.

http://www.youtube.com/watch?v=2eCVEe6Ib5I&feature=youtu.be

This is the first in the "Shut Up and Do It" workout series. If you tell me you don't have 5 minutes to hit your core, then I know you're lying. So just shut up and do it, I've even included the music.

Cardio Today

Cardio is the name of the game today. Here's one of my favorite spin (I haven't thought of a cool name for spinning yet) workouts. Shocker! You don't actually need an instructor to get a great spin workout. Just grab a bike, an ipod and let it rip. If you don't have these songs, or if you don't like them, then just substitute something you do like and that motivates you. As much as I would like to attribute all the praise for my spin class to my skills (ha) as an instructor, in reality the music is what makes or breaks a class/workout. Good instructors really are just good at picking music, so be your own instructor and pick stuff that will make you want to move and forget about the pain you're in!

Here goes:

Super Bass by Nicki Minaj- Warmup - easy pedal with light resistance
Botten Anna by Basshunter - Seated climb - gradually add resistance
Hell Yeah by Rev Theory - Sprints - 1 turn of resistance pedal hard for 20 seconds then take off the resistance and keep pedaling for 40 seconds and repeat until the song is over
All the Above by Maino - Gradually add resistance and rotate through seated, standing, and standing climb (hands all the way forward)
We Made It by Busta Rhymes ft. Linkin Park - Standing climb - gradually add resistance
Disturbia by Rihanna - Jumps - Start with a 6 count into a 4 count and end in a 2 count
Party Rock Anthem by LMFAO - Sprints - same deal as the first one
Dirty Bit by Black Eyed Peas - Standing Climb - gradually add resistance
Save a Horse Ride a Cowboy by Big and Rich - Jumps - same as last time
Everytime we Touch by Cascada - Gradually add resistance and rotate through seated, standing, and standing climb (hands all the way forward)
Click Click Boom by Saliva - Sprints - same deal as last time - push it hard and don't leave anything on the bike
Thunderstruck by ACDC - Cool down while pedaling
Jamrock by Damien Marley - Stretch off the bike

So this should take you about 55 min give or take depending on what songs you use. If you're not sweating after the first round of sprints take that as a cue to up your game.

So after this morning's workout, I went to the aquarium which I'm sure you don't care about but once I got home I spent much of the afternoon on my newest pursuit: slacklining. This is like a tightrope that you tie between two trees. I've always felt that balance/core strength is the most undertrained area in fitness so most of my workouts will emphasize this. Anyways, back to the slacklining. This is some tough stuff. I got it for xmas and was sore as hell the next day. I'm getting better though and if you're looking for a challenge and something new to add to your workout pick one of these up. I just tie it to a couple of trees in my yard, throw on some LMFAO and try not to break my neck for the next 90 min or so. ha. It's a good time. This is a pretty sweet action shot from today.

Crank 1/2/12

Today was the first Crank of the new year.

Lower body circuit:
Single leg step-up and jump - 3 each leg
Squat and unilateral overhead press - 6
Front to back lunge - 3 each leg
Continuously repeat circuit for 90 seconds to see how many rounds you can get through. Rest for 60 seconds then repeat 2 more times.

Upper body circuit:
Pushup legs on step - 5
Side plank straight arm raise - 3 each side
Bent over bicep curls - 5
Continuously repeat circuit for 90 seconds to see how many rounds you can get through. Rest for 60 seconds then repeat 2 more times.

Core circuit:
Mountain climbers - 10
Windshield wipers - 3 each side
V-sit dumbbell pec fly - 5
Continuously repeat circuit for 90 seconds to see how many rounds you can get through. Rest for 60 seconds then repeat 2 more times.

Total Body Circuit:
Pushup - 3
Renegade Row - 3 each side
Jump Squat - 5
Continuously repeat circuit for 90 seconds to see how many rounds you can get through. Rest for 60 seconds then repeat 2 more times.

If you have time, then go through each circuit for 90 seconds one more time.

Boom. Headshot.

Let's Do This

I'm going to actually try and keep up with this blog now. Kind of a resolution type of thing. I teach classes at the Manchester Athletic Club in Rowley Mass, and I'll be updating the workout of the day after each class. The first class I teach is called Muscle Blast at the club but I call it Crank. I like to name my workouts after drugs, not cuz I'm like all about the drugs but because drugs usually have pretty cool names. The other class I teach is called Boost at the club but I call it Speed. Both are circuit workouts but are pretty different in their execution.