We don't know how to do everything. Motivation Post

You have done every workout know to man, made up your own workouts, created new supersets, used top of the line equipment, invented new equipment and conquered every obstacle that can be thrown at you. Well even then you haven't tried it all. New techniques are invented daily,  medical books are rewritten with new ways to control muscles and how they respond under stress. Some new up and coming trainer decides that its best to run in arched shoes... A few years later we find out that they are harmful. How about the trend of running with no shoes? or minimized shoes.

There is one thing i do know, The iron never lies. 100 years ago the dumbbells may have been triangular or spherical, and now they may be Bowflex adjustable or your everyday gym weights. They still weight the same amount. It matters what you do with them and how dedicated you are. Always learn, grow, experience, and fail. Get back up and try again! push harder, do things you have always wanted to do. But don't get in your own way, there is enough resistance in this world.

 Do an extra set, extra mile, extra hundred steps for me today. Let me be your gym partner who pushes you a bit harder because i know you all have got it in you. Get after it!

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To superset or not to superset... That is the question.

Superset: A superset is a combination of one exercise performed right after the other with no rest in between them. There are two ways to implement a superset.

When to superset: Using supersets to exhaust other muscles/same muscles in a different way. Ex. Flat bench press followed by push ups with no rest. OR, Back Flies followed by bench press. Using supersets can increase the intensity of your workout as well as reduce training time.

When NOT to superset: I just to not superset on movements i am training for flexibility/ or coordination. This usually is a sub category of muscle groups such as flat flies for the chest and also specifically for all the tiny muscle groups of the shoulders. Take this with a grain of salt. Everyone is different, everyone learns differently, and not everyone can follow a planned routine and have it be perfect. This just works for me. mind you. i am 6 foot 5 and 200 pounds. so i am fairly lean and i have extremely long muscle fibers. So working small muscle groups helps me stabilize my larger muscles to help me perform better all together. Hope that makes sense for you. Anyways. here is the workout!

Workout 1/5/15

Run 1 mile (or jump rope )

3 sets of pushups till failure

Max situps in 1 minute (Strict Form)

run 1 mile (or jump rope )

Max distance lunges in 1 minute

Wall walk ups (or handstand pushups)

run 1 mile (or jump rope )

Get Fit Everyone 
-Mike

Let's Get Heavy! (Weighted Movements). Jan 3rd

I have found great success and reward in doing body weight movements such as dips, pushups, lunges, pull ups and sit ups. That being said i have also pushed my Olympic movements even farther by doing weighted movements (See my picture of dips above). The same can go for lunges which help me push all the way to the ground. The equipment needed is very simple, often just a lifting belt with a chain, or even just a dumbbell between your legs. This form of training fits my mindset of fight vs gravity and i enjoy pushing myself to the limit to help every other movement i do. Let's get to the workout today.

Jan 3rd, Core Workout

KB Cross chops 25 each side. 3 sets

KB Swing 1 minute each hand

Sit ups with ab mat (or pillow) max reps 1 minute

Front plank, 1 minute

side plank L/R 1 minute each with weight in hand

Suck ups, 3 Seconds

Repeat 1 time

 Cherry Pickers 1 minute

Bicycles 1 minute

repeat twice more

100 Leg levers 

100 flutter kicks (2 count)

100 scissor kicks

New Year, New Movements! KB Fitness

A VAST majority of people who join a gym know very little about the equipment or the movements needed to get the results they want. Well lets keep it simple. I am a certified Kettle Bell instructor (ACE Certified) but beyond that, a kettle bell can be used for so many different things (Curls, presses, leg movements, core). Today we will focus on legs/core.

Here is the workout. 

December 31st, 2014 Leg KB Workout

Air squats, Max rep in 2 minutes

Kb Squat 35#/18#, Max rep in 1 minute

Bottom of air sq hold, 30 seconds

Rest 15 seconds, Repeat from beginning 1 more time

Overhead KB squat, Max rep 1minute each side

lunges, 1 minute, max distance

Repeat 3 times, no rest!

Air squats, Max rep in 2 minutes

Kb Squat 35#/18#, Max rep in 1 minute

Bottom of air sq hold, 30 seconds

Rest 15 seconds, Repeat from beginning 1 more time

Stretch out, hydrate and get nutrition! have a happy New Years! 

 

Christmas Workout! Earn your Christmas Ham!

YOU are what YOU want to be. Plain and simple. If you want to be the biggest baddest guy at the gym... BE that guy. Go out to the store, gets all the proper nutrition, focus on your workouts and rest when needed. If you want to be the fastest runner, get to your routine, same goes for losing weight. There is no magic pill or secret movement. New Years eve is not the day to decide you want to change. Start today! right now. I hope you all have a wonderful Christmas/Holiday season as your year wraps up. Get ready for some really challenging workouts coming very soon. Here is my workout for today!

1 Mile Run or 3k row

10 Rope Climbs or 50 Pullups & Dips
20 Tire Flips or 100 2 count mountain climbers
100 Burpees or 50 Pullups & Dips
20 Tire Flips or 100 2 count mountain climbers
10 Rope Climbs or 50 Pullups & Dips
1 Mile Run or 3k row

So pick what you want, but make it difficult! Always

Holiday Season, A great time to focus on that core! CHALLENGE TIME!

“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count”. - Muhammad Ali

CHALLENGE TIME! I am going to be doing TWO challenges today

1) 1000 Situps for time. Full situps with an ab mat/Pillow under your lower back.
       Rest 5 Minutes
2) 10 minute plank Front/left side/right side. IF you fail mid set, take a 5 breath break, add 30 seconds onto the clock and then keep going.. ex) i fail at the 4 minute mark, i will take my few breathes and when i start again the clock will have 6min 30sec remaining. 

This should be a killer workout and i cant wait to crush it!

Legs Of Steel, Strength Without Weights.

There isn't a REAL substitute for heavy squats and other heavy leg movements. BUT, we can do the best we can with explosive movements (one of our key techniques for training without weights). I am going to stay away from using a weighted backpack this week for legs and just go for raw explosive power to get the burn we want/NEED.

Dec 3rd, LEG DAY (EXPLOSIVE)

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10m 20m 30m Shuttle Runs, Try and increase sprint speed as your continue.

rest 30 - 45seconds, Do 5 sets. if possible, time your runs. 

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25 reps burpees

25 reps squats

25 mountain climbers

 Repeat twice

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Jump Squats 

3 sets of 20, rest 30 seconds

JUMP AS HIGH AS POSSIBLE. 

Jumping lunges 

20M of lunges, turn around perform a 30 second air squat hold 

go back to where you started. 

do this 2 more times, 3 sets / 120M Total

Broad Jumps

Jump as far sideways as possible and then back

if you have a bench to jump over, that would be best.

Max distance sideways, max vertical jump combo

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Lets finish strong. Repeat your warm up springs. measure time to view fatigue.

10m 20m 30m Shuttle Runs, Try and increase sprint speed as your continue.

rest 30 - 45seconds, Do 3 sets. 

Stretch, Drink/Eat within 30 minutes. Get after it everyone! 

Thursday will be a (Rest Day), but i am going to post a Monthly Challenge for everyone

looking for a bonus workout.