Best CORE EXCERCISE EVER! : Fork Put Downs.

          But in all seriousness folks. This is the one thing that was the hardest for me to tell all my clients. They would come to me looking for strength, power, and the ability/movements to give them a super flat/6 pack stomach... I was always honest and told them the stomach they were looking for wasn't in the gym... it was in their own kitchen. I would still work core with them tho promising them that when their diet and training were on the same page and consistent; that they would be more than happy with the results. So that it my rant for today, now lets focus on that core and PRACTICE PRACTICE some difficult movements.

Planks Enforces proper posture and hip stability/mobility.
Side planks. Work the obliques (if done correctly), and apparently are good for hip mobility too. Add the leg raise for extra fun.
Ab-wheel roll-outs (kneeling or standing). Excellent anti-extension exercise. The kneeling ones get easy pretty quickly, so you'll need to add weight/do them on an incline to progress to standing ones.
Hand walkouts. These are similar to rollouts, but you don't need the wheel. And probably easier to progress.
Hanging leg raises With straight legs, touch the bar with your feet and make sure you actually bend at the spine, else its just a hip flexor exercise. These feel great if done correctly, and also work your grip a little.
Dragon flags. These give me the most intense contraction of all the exercises I named. Also added bonus of anti-extension.
Pick one or two (preferably one plank, and one of the dynamic ones), and work on that after your regular workouts, 3 times a week. More often if you are a beast.

Today isn't a super heavy hard day. But make it a practicing day for what ever skill you would like. Tomorrow will be a much deserved rest day if you hit today hard enough. Get ready for next weeks cycle! 

Let's Get Back To Work: Earn Your Turkey Workout

        How is everyone feeling today after Americas biggest rest day? Anyways. forget about commercial America and their GREAT DEALS on things you don't need. Focus on yourself and meaningful things to you and your loved ones for the rest of the year. I am going to kick start my next group of workouts with a beast of a cardio/endurance workout today and then tomorrow will be an intense core day. Feel free to ask questions on subs for movements and dress warm, get out there and get it done.

Earn Your Turkey Workout

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2 mile run

100 pull ups

800 meter run

100 push ups

800 meter run

100 situps

2 mile run

100 squats

Body Weight Leg Day. Let's make it hurt.

Continuing off of yesterdays  Post. Here is today Leg day gym workout with the gym. I am focusing on hitting certain muscle groups strictly and isolating them to get the burn we are looking for without having to use to much volume (reps).

I will be doing some hill sprints between my first few sets to help the warming up process and to add a bit of cardio to the routine. You can sub out the cardio if you would like and decrease your rest time also add in either a wall sit or a air squat hold.

i am a few days into this new routine i have created and i can really feel the soreness i was looking for overall. In the future i will be perfecting the burn and the muscle isolation i will want for each muscle group. so stay posted, and keep working hard and asking questions because its going to get crazy.

Nov 26th, 2014: Leg Day (Week 1)

Air Squats (20 reps DEEP AS POSSIBLE)

Hill sprint, walk back to start. repeat air sq/sprint for 5 sets.

Skill Work, Pistols assisted or free standing. 10 minutes of work

GRINDER WORK, Get Thru it.
Prison Squats 6x20

Lunges 4 x 20

Step-ups 4x20 

calf raises 4 x 50

 

Feel free to add weight to any of this movements. 

If you can still climb up stairs easily. Repeat with weighted pack. 

 

Stretch out, drink water and eat within 30 minutes. 

 

Gym Without The Gym, Chest Workout Included for Today

Hello all you wonderful motivated individuals. Life is full of over coming obstacles and achieving your best form. I will let you take that as you will. Recently i have moved and i have decided to forgo the gym and strive for my best form by using a form of training called grinding. Named due to the workouts being performed on blacktop/the ground and grinding away at them until finished. I will still use all my tricks and skills as well as work on new skills. So here is a workout for you all to do without equipment at all. Just use your force and hard work.

Nov 25th, 2014: Chest Grinder

Wind Stance/grip Push-ups 33reps - 5sets, (Rest 45seconds)

Feet elevated (Normal) Push-ups. Max Rep - 3 sets, With weighted pack.

Skill Work,

1Arm Push-ups, Work on Negative rep to the floor. (10minutes)

Diamond pushups 20reps x 5sets (30seconds rest)

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Handstand Holds/Pushups (Max time holds,Max Reps)

Follow up by Dive Bombed Push-ups.

Do the above grouping  5 sets of 20reps each.

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Core Work, L-Sit holds using chairs.

Max time planks, 3 Sets.

If you can still do a single push up with decent form, make a note

of it on this workout, and I will be sure to make next week even harder.

Get after it everyone. SISU