Buddy, Buddy

Hey, 

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.  

Intervals

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

Hanging Knees to elbows

Med-Ball Axe Chop

Round 2:

Bench Side Flexion

Walking Bosu Pushups

Up, Up, Down, Down

Round 3:

Lunge with Medicine Ball Chop

Bicycles

Step-Ups

Round 4: 

Pike

Pull-up Burpees

Mountain Climbers

Do each exercise for 20 reps.

10X10

Ouch!!!!

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

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.

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.

Work-Out-O-The-Day

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 

Prone Lying Hip-Extensions

Hamstring Curls

Lift and Twist

Round 2: Push-Up Intervals- Do push-ups between each exercise for 10-20 reps

Side Lying Hip-Abduction

Up, Up, Down, Down

Mountain Climbers

Crunch and Long-Body

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

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:

Medicine Ball Axe Chops

Reverse Crunch on Decline Bench

Step Up with Medicine Ball Twist

Hanging Knee Raise

Bench Pike

Round 2: 

Side Plank Hip-Up

Stability Ball Roll Outs

Stability Ball Pike

Stability Ball Crunch 

Stability Ball Back Extensions

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

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

Abdominal Pike: 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.  

Workout-O-The-Day

Hey Guys,

Here you are with todays workout.  

ROUND 1

5 Laps of lateral band walks

Bulgarian Squats: 2 sets of 20 reps

Mountain Climbers: 2 sets of 20 reps

Push-ups: 2 sets of 20 reps

Pikes: 2 sets of 20 reps

Intervals on the erg:

For these intervals start with a minute warm-up then go for two-minutes at a sprint, slow for a minute and repeat the two-minutes.  This should take about ten-minutes.

ROUND 2

Inverted Pull-Up: 2 sets of 20 reps

Step-Ups: 2 sets of 20 reps

Bosu Walk-Over Pushups: 2 sets of 20 reps

V-Sit Twist: 2 sets of 20 reps

Burpees: 2 sets of 20 reps

Have fun with this workout and look for a new one tomorrow.

Five-By-Five (5X5)

Now this is a fun quick workout great for anyone that is a little crunched for time and wants a little something to kick their butts.  The 5X5 workout is simple and effective utilizing 5 exercise in 5 sets with 5 reps.  I know it doesn't sound like much but when you use the right weight, heavy to moderate, you will burn tons of calories and keep your metabolism jacked for hours.  

The Program: #1

- Dead lifts: 5x5

- Bent Over Rows: 5x5

- Curls: 5x5

- Front Squats: 5x5

- Shoulder Press: 5x5

The Program: #2 

- Burpees: 5x5

- Mountain Climbers: 5x5

- Step Ups: 5x5

- Push-ups: 5x5

- Pull-ups: 5x5

There, that should hold you over.  All of the exercises listed above can be looked up in You Tube or by just doing an image search.  Don't hesitate to contact me if you have any questions.