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 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.