Thursday, April 23, 2009

Buddy, Buddy


This is a great time of year to make friends and do things outside so I put together a little something for you to do with a friend.

The Circuit
Throw Downs- One person on back the other stands behind and the person on the ground grabs the ankles of the person behind them.  Legs come up to the person standing and they throw them down.  Do for one-minute each.

Knee Hops- One person holds their hand out while their partner jumps up and touches their knees to the other person's arm.  Be nice on this one pay back can be hell.  Each person goes 1 minute.

High-Five Push-Ups-  Line up across from your partner both go down in a push-up come up and give a high-five to your partner.  Repeat for a minute 

Jump Squats: Try and jump higher then your partner for 1 minute.  

Have fun and remember the couple that suffers together stays together.  

Wednesday, April 22, 2009


This should get you going. You are going to need a nice fast jump rope and a hardhat.

After each round hit 2-minutes of jump ropes.

Round 1:
Renegade Rows with pushups
Med-Ball Axe Chop

Round 2:
Bench Side Flexion
Walking Bosu Pushups
Up, Up, Down, Down

Round 3:
Lunge with Medicine Ball Chop

Round 4: 
Mountain Climbers

Do each exercise for 20 reps.

Monday, April 13, 2009



OK, if did this workout today in my Bike/Bootcamp and I know that I will be sore tomorrow.  It starts out so easy and just wares you down.

This is a 10x10 workout, 10 exercises, at 10 reps, for ten sets with dumbbells. 

Lunges, Squat
Lunges, Squat, Deadlift
Lunges, Squat, Deadlift, Heel Raises
Lunges, Squats, Deadlift, Heel Raises, Jump Lunges
2 minute jump rope
Add Bicep Curls
Add Shoulder Press
Add Tricep Extensions
Add Pushups 
Add 100's 
2 minute jump rope 

If this doesn't kick your butt a little your not doing it right.

Thursday, April 09, 2009

New Workout

I love staying active and as an adult I know how hard it can be to find other outlets besides the gym to keep you going.  Currently I am in my fifth month at the Degerberg Academy of Mixed Martial arts and I really enjoy it.  Three hours a week I get to feel like I am back in high school again competing with people that have similar interest.  Besides just being fun as hell I burn close to 1000 calories a class and feel more then confident to jump into the octagon.  It is also the inspiration for my work-out today.

With this you will do three sets of 12-15 reps and take a 90 second break in-between.

Hanging Cleans
Decline Bench Weight Twist (2 sets of 20)
Dead Lift 
Alternating Dumbbell Flys 
L-Pull Ups
Mountain Climbers ( 2 sets of 20)
Dips with Knee Up
Plyometric Pushups.

For a little added fun do two minute rounds with a jump rope between exercises.

Monday, April 06, 2009


Hey guys, this is a great little workout that includes a nice cardiovascular interval workout at the beginning.  

Choose your poison: For this I did a little spin routine alternating between high intensity climbs and sprints recovering in the saddle and repeating over a thirty minute period.  You can optimize your cardiovascular training by determining your training zones and being aware of them throughout your workout.  Check out this article that includes some useful calculators that will help you determine this.  Most cardiovascular equipment provides electrodes to put your hands on to determine your heart rate.  You can just take your pulse but it might be a little difficult while you are running or riding. A heart rate monitor is another option and worth the investment especially if you are really looking for results.  

Round 1: Stability Ball Circuit (Do each exercise for one-minute)
Lunge with Twist 
Stork with Hip-Extension
Prone Tuck with Push-up 
Lift and Twist

Round 2: Push-Up Intervals- Do push-ups between each exercise for 10-20 reps
Up, Up, Down, Down
Mountain Climbers
Crunch and Long-Body

Have fun with this one, pretty tough workout guaranteed to kick your butt.

Monday, March 30, 2009

Work Out Of The Day

I hope your Monday was as fun as mine was, really kicked butt today in my bike bootcamp and I know those that were there will be hurting tomorrow.  

Here is a little core workout for you to help you kick your week off.  

Round 1:
Bench Pike

Round 2: 
Side Plank Hip-Up
Stability Ball Roll Outs
Stability Ball Crunch 
Stability Ball Back Extensions

Just a little something fun to add to your workout.  As always enjoy and be safe.

Thursday, March 26, 2009

New Workout

This is a circuit that will hit all the major muscle groups and not take more then thirty minutes to complete.

Bar Squats: 2 sets of 12-15 reps
Lunges: 2x 12-15
Dumbbell Flys: 2x 12-15
Bent Over Barbell Row: 2x 12-15
Shoulder Press: 2x 12-15
Alternating Dumbbell Curls: 2x 12-15
Rope Tricep Extension: 2x 12-15
Med Ball V-Sit Twist: 1x 20
Bicycle: 1x 20

There are a couple ways to do this circuit.  Either do both sets for each exercise before moving on to the next or do one exercise after the other.  You can also vary the intensity by taking short breaks between sets and exercises making things a little tougher with small breaks.  Have fun.