WOD: Wednesday - 013008
Each group is to perform exercises 1 & 2 back to back for 15 minutes. Take a quick water break when needed. Once the 15 minutes is up, rest for 5 minutes, and then change groups. Perform new set of exercises for 15 minutes, as you did in the first group you were in.
Group 1
1. Kettlebell Swing (10, 9,8,7,6,5....1)
2. Hill Sprint
Group 2
1. Jump Rope (50, 45, 40, 35, 30, 25,.....5)
2. Hill Sprint
Post comments on number of sets completed.
Thursday, January 31, 2008
Wednesday, January 30, 2008
WOD: Tuesday - 012908
"Animal Instinct"
Perform each exercise for 1 minute. Take a 1 minute rest break after every 5th exercise. Post your comments.
1. Horse Stance
2. Scorpion Push Ups
3. Inch Worms
4. Bear Crawls
5. Crab Walk (fwd)
(rest 1 min)
6. Frog Squats
7. Frog Push Ups
8. Grasshoppers
9. Aligator Crawl
10. Gorilla Scramble
(rest 1 minute)
11. Kangaroo Hops
12. Spiderman Crawl
13. Birdpickers
14. Bird Dogs
15. Bear Crawl to Crab Walk 2 step
"Animal Instinct"
Perform each exercise for 1 minute. Take a 1 minute rest break after every 5th exercise. Post your comments.
1. Horse Stance
2. Scorpion Push Ups
3. Inch Worms
4. Bear Crawls
5. Crab Walk (fwd)
(rest 1 min)
6. Frog Squats
7. Frog Push Ups
8. Grasshoppers
9. Aligator Crawl
10. Gorilla Scramble
(rest 1 minute)
11. Kangaroo Hops
12. Spiderman Crawl
13. Birdpickers
14. Bird Dogs
15. Bear Crawl to Crab Walk 2 step
Monday, January 28, 2008
WOD: Monday - 012808
AM Fitcamp
Jog Stairs x 3
Lunge w/skip every other step x 3
Sprint Stairs x 3
Step Ups x 3:00 minutes
3 level elevated push ups on stairs x 2:00 minutes
Speed Step Ups x 1:00 minute
PM Fitcamp
Perform each exercise for 30 secs and go right in to the next one. 30 sec rest between each set of 5 exercises. 2 min. rest between each round for 2 rounds.
1. Deep Squat (aka A#$ 2 The Grass squats)
2. Jumping Jacks
3. Lunge w/ Twist
4. Push Up Plank
5. Plank Knee 2 Elbow
(break)
6. Push Ups
7. Mt. Climbers
8. Jumping Jack Stick Up Squats
9. Side 2 Side Squat
10. Reverse Stick Up Lunge
(break)
11. Mt. Climber
12. Push Ups
13. Knee 2 Elbow Plank
14. Push Up Plank
15. Burpees
(2 minute break)
(repeat for another round)
AM Fitcamp
Jog Stairs x 3
Lunge w/skip every other step x 3
Sprint Stairs x 3
Step Ups x 3:00 minutes
3 level elevated push ups on stairs x 2:00 minutes
Speed Step Ups x 1:00 minute
PM Fitcamp
Perform each exercise for 30 secs and go right in to the next one. 30 sec rest between each set of 5 exercises. 2 min. rest between each round for 2 rounds.
1. Deep Squat (aka A#$ 2 The Grass squats)
2. Jumping Jacks
3. Lunge w/ Twist
4. Push Up Plank
5. Plank Knee 2 Elbow
(break)
6. Push Ups
7. Mt. Climbers
8. Jumping Jack Stick Up Squats
9. Side 2 Side Squat
10. Reverse Stick Up Lunge
(break)
11. Mt. Climber
12. Push Ups
13. Knee 2 Elbow Plank
14. Push Up Plank
15. Burpees
(2 minute break)
(repeat for another round)
Friday, January 25, 2008
WOD: Thursday - 012408
Perform each exercise for 30 seconds and immediately perform the next exercise. Complete all 6, rest for 1 minute, and circuit for 4 total rounds for time. Post your results and comments in "Comments" section.
(note: if you do not have kettlebells, substitute with a dumbbell or medicine ball.)
1. Burpees
2. KB Swing
3. Push Up/Knee In/Heel Raise
4. KB Front Squat
5. Burpees w/ Jump
6. KB Swing & Step
Perform each exercise for 30 seconds and immediately perform the next exercise. Complete all 6, rest for 1 minute, and circuit for 4 total rounds for time. Post your results and comments in "Comments" section.
(note: if you do not have kettlebells, substitute with a dumbbell or medicine ball.)
1. Burpees
2. KB Swing
3. Push Up/Knee In/Heel Raise
4. KB Front Squat
5. Burpees w/ Jump
6. KB Swing & Step
Thursday, January 24, 2008
WOD: Wednesday - 012208
Jump Rope Pyramids
50 Jump Ropes
5 Push Ups or Burpees
100 Jump Ropes
10 Push Ups or Burpees
150 Jump Ropes
15 Push Ups or Burpees
200 Jump Ropes
20 Push Ups or Burpees
250 Jump Ropes
25 Push Ups or Burpees
2 min. Rest
200 Jump Ropes
20 Push Ups or Burpees
150 Jump Ropes
15 Push Ups or Burpees
100 Jump Ropes
10 Push Ups or Burpees
50 Jump Ropes
5 Push Ups or Burpees
Keep this up and you will be better than the young lady in this video comliments of our fellow fitcamper, Angela.
Leave your time in the comments section.
Jump Rope Pyramids
50 Jump Ropes
5 Push Ups or Burpees
100 Jump Ropes
10 Push Ups or Burpees
150 Jump Ropes
15 Push Ups or Burpees
200 Jump Ropes
20 Push Ups or Burpees
250 Jump Ropes
25 Push Ups or Burpees
2 min. Rest
200 Jump Ropes
20 Push Ups or Burpees
150 Jump Ropes
15 Push Ups or Burpees
100 Jump Ropes
10 Push Ups or Burpees
50 Jump Ropes
5 Push Ups or Burpees
Keep this up and you will be better than the young lady in this video comliments of our fellow fitcamper, Angela.
Leave your time in the comments section.
Wednesday, January 23, 2008
WOD: Monday - 012108
Perform each exercise for 1 minute and move immediately to the next, until all 6 exercises are completed. Rest for 2 minutes, and repeat. Complete 3 rounds of this circuit.
1. Kettlebell Swing
2. Burpees
3. Kettlebell 4 Step Squat
4. Inch Worm Pushup Plank
5. Double Medball Slam
6. Bootstrappers
Perform each exercise for 1 minute and move immediately to the next, until all 6 exercises are completed. Rest for 2 minutes, and repeat. Complete 3 rounds of this circuit.
1. Kettlebell Swing
2. Burpees
3. Kettlebell 4 Step Squat
4. Inch Worm Pushup Plank
5. Double Medball Slam
6. Bootstrappers
Sunday, January 20, 2008
Thursday, January 17, 2008
"A Dude With Cellulite? Are You Serious?"
Since the word was first created around 1920, many people, mostly women, throughout the years has fought an on-going battle with "cellulite." It's crazy how many commercials, newspaper and magazine ads I see on a daily basis, claiming to put an end to cellulite, permanently.
When I see such buffoonery, I have to say to myself, either these clowns are lying to consumers by selling false promises not supported by research, in order to get a quick buck, or these companies really don't have a clue as to what "cellulite" really is. Let's just say, I usually conclude on the former. These companies are making billions on what you "don't" know.
Peep this. Did you know, all post-pubescent females display some degree of cellulite, including those who are slim, athletic, and even fitness & supermodels? Alright ladies, let's say it all together now, booooooooooo!!!!!!!!! Umm...hold on fellas, before you start snickering and saying, "better them than me," here's something you may not know. Even guys can have cellulite. Yeah...uh huh...you read that right. No one is safe.
In fact, I witnessed my first D.W.C. (Dude With Cellulite) sighting just last week. In fact, it was in the last place you'd ever think to find the cottage cheese monster in action, during a professional wrestling match between two men!
OK, here is a form of sports entertainment that has a reputation for displaying some of the most musclebound athletes around (yes, I know some of them have had a little help from steroids). However, during this one match between 2 of these athletes, one bent over to pick up his opponent, and that's when my girlfriend pointed it out.
She said, "Is it me, or does _________ have cellulite?" Well, the appearance that resembles cottage cheese was definitely there. So, I did a little research after the show, and found it's true. Wow!
So now that we know no one is safe, the question is, what can "really" be done? Fortunately, my trusted colleague, fat loss expert Richard Rigor, did the research, and created a special report to give you the real "no B.S." answers you need to know to help conquer cellulite. Richard is one of the kings of the fitness industry, in the area of fat loss. This dude truly knows what he is talking about.
You can grab your copy of this special report at
http://www/nocottagecheesethighs.com.
However, you will need all of the weapons available to help you take on unwanted cellulite. So, as an added bonus, when you get your copy of Richard's "Conquer Cellulite" ebook, email me a copy of your receipt, and I will send you my "Cellulite Buster" workout program, that you can do at home , the gym, the park, or anywhere, f.r.e.e!
Just email your receipt to nocellulite at joshonemedia dot com.
However, if you are ready to find out the true about conquering cellulite and keeping the cottage cheese on your plate and not your thighs, hop over to http://www.nocottagecheesethighs.com, and get your copy of fat loss expert, Richard Rigor's ebook.
As always. hit it, get it, go hard, and go home!
Sincere Hogan
"The People's Trainer"
Since the word was first created around 1920, many people, mostly women, throughout the years has fought an on-going battle with "cellulite." It's crazy how many commercials, newspaper and magazine ads I see on a daily basis, claiming to put an end to cellulite, permanently.
When I see such buffoonery, I have to say to myself, either these clowns are lying to consumers by selling false promises not supported by research, in order to get a quick buck, or these companies really don't have a clue as to what "cellulite" really is. Let's just say, I usually conclude on the former. These companies are making billions on what you "don't" know.
Peep this. Did you know, all post-pubescent females display some degree of cellulite, including those who are slim, athletic, and even fitness & supermodels? Alright ladies, let's say it all together now, booooooooooo!!!!!!!!! Umm...hold on fellas, before you start snickering and saying, "better them than me," here's something you may not know. Even guys can have cellulite. Yeah...uh huh...you read that right. No one is safe.
In fact, I witnessed my first D.W.C. (Dude With Cellulite) sighting just last week. In fact, it was in the last place you'd ever think to find the cottage cheese monster in action, during a professional wrestling match between two men!
OK, here is a form of sports entertainment that has a reputation for displaying some of the most musclebound athletes around (yes, I know some of them have had a little help from steroids). However, during this one match between 2 of these athletes, one bent over to pick up his opponent, and that's when my girlfriend pointed it out.
She said, "Is it me, or does _________ have cellulite?" Well, the appearance that resembles cottage cheese was definitely there. So, I did a little research after the show, and found it's true. Wow!
So now that we know no one is safe, the question is, what can "really" be done? Fortunately, my trusted colleague, fat loss expert Richard Rigor, did the research, and created a special report to give you the real "no B.S." answers you need to know to help conquer cellulite. Richard is one of the kings of the fitness industry, in the area of fat loss. This dude truly knows what he is talking about.
You can grab your copy of this special report at
http://www/nocottagecheesethighs.com.
However, you will need all of the weapons available to help you take on unwanted cellulite. So, as an added bonus, when you get your copy of Richard's "Conquer Cellulite" ebook, email me a copy of your receipt, and I will send you my "Cellulite Buster" workout program, that you can do at home , the gym, the park, or anywhere, f.r.e.e!
Just email your receipt to nocellulite at joshonemedia dot com.
However, if you are ready to find out the true about conquering cellulite and keeping the cottage cheese on your plate and not your thighs, hop over to http://www.nocottagecheesethighs.com, and get your copy of fat loss expert, Richard Rigor's ebook.
As always. hit it, get it, go hard, and go home!
Sincere Hogan
"The People's Trainer"
Wednesday, January 16, 2008
Drinking Your Calories
Is drinking your calories on the go good or bad? Hmmmm....
Mobile post sent by The People's Trainer using Utterz.
WOD: Tuesday - 011508
Each group will begin their rep count for the Burpees & KB Swings, and Burpees & Jump Ropes at 15 reps, 14 reps, 13 reps, etc. all the way down to one, and work their way down the ladder of reps.
Group 1
1a. Burpees
2a. 15 yard Bear Crawl (this remains 15 yards between both exercises)
3a. KB Swings
Group 2
1b. Burpees
2b. 15 Yard Fwd Crab Walk (this remains 15 yards between both exercises)
3b. Jump Rope
Alternative (If you are short on time)
Perform exercises for 4 rounds. Work for 1 minute and rest for :30 seconds, non-stop until all four rounds are complete.
1. KB Swings
2. Jump Rope
Post Your Comments
Each group will begin their rep count for the Burpees & KB Swings, and Burpees & Jump Ropes at 15 reps, 14 reps, 13 reps, etc. all the way down to one, and work their way down the ladder of reps.
Group 1
1a. Burpees
2a. 15 yard Bear Crawl (this remains 15 yards between both exercises)
3a. KB Swings
Group 2
1b. Burpees
2b. 15 Yard Fwd Crab Walk (this remains 15 yards between both exercises)
3b. Jump Rope
Alternative (If you are short on time)
Perform exercises for 4 rounds. Work for 1 minute and rest for :30 seconds, non-stop until all four rounds are complete.
1. KB Swings
2. Jump Rope
Post Your Comments
Monday, January 14, 2008
10 AM Fitcamp
Perform each exercise for 1 min. and then move on to the next. Rest for 30 sec after exercise 4. Complete final 3 exercises just as you performed the first 4.
1. Horse Stance
2. Full Court Suicides x 4
3. Swimmers
4. Mobile Stick Up Lunge
5. Mobile Burpees
6. Full Court Skipping
7. Fwd/Backward Bear Crawl Suicides
Evening Fitcamp
"Intro To Kettlebells"
Perform superset for 1 minute each without rest for 3 rounds. Once completing all 3 rounds, rest 2 minutes, then begin 2nd superset just as you performed the 1st.
1a. KB Squats
1b. Jump Ropes
Rest 2 minutes
2a. KB Swings
2b. Push Ups
Perform each exercise for 1 min. and then move on to the next. Rest for 30 sec after exercise 4. Complete final 3 exercises just as you performed the first 4.
1. Horse Stance
2. Full Court Suicides x 4
3. Swimmers
4. Mobile Stick Up Lunge
5. Mobile Burpees
6. Full Court Skipping
7. Fwd/Backward Bear Crawl Suicides
Evening Fitcamp
"Intro To Kettlebells"
Perform superset for 1 minute each without rest for 3 rounds. Once completing all 3 rounds, rest 2 minutes, then begin 2nd superset just as you performed the 1st.
1a. KB Squats
1b. Jump Ropes
Rest 2 minutes
2a. KB Swings
2b. Push Ups
Exercise OF The Week
The Iron Cross
Instructions:
1. To perform this movement, use only light weights.
2. Assume the starting position of good posture with shoulders back and your chest out.
3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well.
4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.
5. Reverse movement to return to the start position.
Perform 3 sets of 8-10 reps of a weight that is heavy enough to challenge you without compromising your form. Rest 1 minute between sets.
The Iron Cross
Instructions:
1. To perform this movement, use only light weights.
2. Assume the starting position of good posture with shoulders back and your chest out.
3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well.
4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.
5. Reverse movement to return to the start position.
Perform 3 sets of 8-10 reps of a weight that is heavy enough to challenge you without compromising your form. Rest 1 minute between sets.
Sunday, January 13, 2008
WOD: Friday - 011108
"Play Your Cards Right"
Shuffle a deck of playing cards. Pull a card from the top. Perform as many reps of the exercise assigned to the kind of card you pull.
(For example: 4 of Diamond = 4 Push ups or 4 Push Up Knee Ins)
Aim to complete the entire deck of 54 cards.
Hearts - Burpee (beginner) or Burpee Climbers (moderate/advanced)
Diamonds - Push Ups (beginner) or Push Up-Knee Ins (moderate/advanced)
Clubs - Right Jab/Left Jab/Right Knee Thrust/Left Knee Thrust
Spades - Iron Cross Stick Up Squats
Aces & Face Cards = 10 Reps
Jokers = 5 Hill Sprints From 20 yards away from top of hill
"Play Your Cards Right"
Shuffle a deck of playing cards. Pull a card from the top. Perform as many reps of the exercise assigned to the kind of card you pull.
(For example: 4 of Diamond = 4 Push ups or 4 Push Up Knee Ins)
Aim to complete the entire deck of 54 cards.
Hearts - Burpee (beginner) or Burpee Climbers (moderate/advanced)
Diamonds - Push Ups (beginner) or Push Up-Knee Ins (moderate/advanced)
Clubs - Right Jab/Left Jab/Right Knee Thrust/Left Knee Thrust
Spades - Iron Cross Stick Up Squats
Aces & Face Cards = 10 Reps
Jokers = 5 Hill Sprints From 20 yards away from top of hill
Friday, January 11, 2008
100 Burpees
rest 3 minutes
10 yard Hand Walking
Now this is an extreme full body workout, that really works your abs in a new way.
While in a push up pike position, with your hands under your shoulders, elbows slightly bent, and feet side by side on a smooth object (i.e. a cut out square from a cereal box).
Begin by looking one foot in front of you, arching your rear about 1 inch toward the ceiling, and bracing your abs by pulling your navel to your spine, begin moving forward by walking your hands forward in tiny step increments. Keep your body rigid and abs tight, in order for your hips to not wobble side to side.
Make sure you keep your shoulders above your hands, never lock your elbows, and bend your elbows slightly toward your feet, in order to avoid hurting your wrists.
Hand walk 5 yrds forward, turn around, and hand walk 5 yrds back to where you started. Perform as many as possible for 1 minute and then rest for 1 minute. Repeat for 5 rounds.
rest 3 minutes
10 yard Hand Walking
Now this is an extreme full body workout, that really works your abs in a new way.
While in a push up pike position, with your hands under your shoulders, elbows slightly bent, and feet side by side on a smooth object (i.e. a cut out square from a cereal box).
Begin by looking one foot in front of you, arching your rear about 1 inch toward the ceiling, and bracing your abs by pulling your navel to your spine, begin moving forward by walking your hands forward in tiny step increments. Keep your body rigid and abs tight, in order for your hips to not wobble side to side.
Make sure you keep your shoulders above your hands, never lock your elbows, and bend your elbows slightly toward your feet, in order to avoid hurting your wrists.
Hand walk 5 yrds forward, turn around, and hand walk 5 yrds back to where you started. Perform as many as possible for 1 minute and then rest for 1 minute. Repeat for 5 rounds.
Wednesday, January 09, 2008
Get through each set as fast as possible.
(5 minute fitcamp warm up)
1. 50 Jump Ropes
2. 5 Inch Worms
3. 75 Jump Ropes
4. 4 Inch Worms
5. 100 Jump Ropes
6. 3 Inch Worms
7. 125 Jump Ropes
8. 2 Inch Worms
9. 150 Jump Ropes
10. 1 Inch Worm
Rest 3 minutes
1. 5 Push Ups
2. 5 Squats
3. 10 Push Ups
4. 10 Squats
5. 15 Push Ups
6. 15 Squats
7. 20 Push Ups
8. 20 Squats
9. 25 Push Ups
10. 25 Squats
11. 30 Push Ups
12. 30 Squats
13. 35 Push ups
14. 35 Squats
15. 40 Push ups
16. 40 Squats
(10 fitcamp cool down & stretch)
(5 minute fitcamp warm up)
1. 50 Jump Ropes
2. 5 Inch Worms
3. 75 Jump Ropes
4. 4 Inch Worms
5. 100 Jump Ropes
6. 3 Inch Worms
7. 125 Jump Ropes
8. 2 Inch Worms
9. 150 Jump Ropes
10. 1 Inch Worm
Rest 3 minutes
1. 5 Push Ups
2. 5 Squats
3. 10 Push Ups
4. 10 Squats
5. 15 Push Ups
6. 15 Squats
7. 20 Push Ups
8. 20 Squats
9. 25 Push Ups
10. 25 Squats
11. 30 Push Ups
12. 30 Squats
13. 35 Push ups
14. 35 Squats
15. 40 Push ups
16. 40 Squats
(10 fitcamp cool down & stretch)
Tuesday, January 08, 2008
Lucky Number 7
Perform each exercise for one minute each without rest in between. Once you complete all seven exercises, rest for 3 minutes. Repeat this cycle for 4 rounds.
(5 Minute Fitcamp Warm Up)
1. Shadow Boxing
2. Burpees w/ jump
3. Jump Squats
4. Moving Knee Thrusts
5. Swimmers
6. Mt. Jumpers
7. 10 Yard Sprints both directions
(10 Minute Fitcamp Cool Down & Stretch)
Perform each exercise for one minute each without rest in between. Once you complete all seven exercises, rest for 3 minutes. Repeat this cycle for 4 rounds.
(5 Minute Fitcamp Warm Up)
1. Shadow Boxing
2. Burpees w/ jump
3. Jump Squats
4. Moving Knee Thrusts
5. Swimmers
6. Mt. Jumpers
7. 10 Yard Sprints both directions
(10 Minute Fitcamp Cool Down & Stretch)
10, 20,30, 40, 50 Pt. II
Perform the amount of reps for each exercise. Perform each exercise back to back without rest. Once you have complete the entire set of all 5 exercises, rest for 2 minutes, and repeat the set of 5 exercises again. Repeat this for 3 rounds.
(Fitcamp 5 minute warm up)
10 - Push Ups
20 - Squats
30 - Punches
40 - Mt. Climbers
50 - Jumping Jacks
(Fitcamp 10 minute cool down & stretch)
Perform the amount of reps for each exercise. Perform each exercise back to back without rest. Once you have complete the entire set of all 5 exercises, rest for 2 minutes, and repeat the set of 5 exercises again. Repeat this for 3 rounds.
(Fitcamp 5 minute warm up)
10 - Push Ups
20 - Squats
30 - Punches
40 - Mt. Climbers
50 - Jumping Jacks
(Fitcamp 10 minute cool down & stretch)
10, 20,30, 40, 50
Perform the amount of reps for each exercise. Perform each exercise back to back without rest. Once you have complete the entire set of all 5 exercises, rest for 2 minutes, and repeat the set of 5 exercises again. Repeat this for 3 rounds.
(Fitcamp 5 minute warm up)
10 - Burpees
20 - Pike Push Ups
30 - Push Ups
40 - Standing Crunches
50 - Prisoner Squats
(Fitcamp 10 minute cool down & stretch)
Perform the amount of reps for each exercise. Perform each exercise back to back without rest. Once you have complete the entire set of all 5 exercises, rest for 2 minutes, and repeat the set of 5 exercises again. Repeat this for 3 rounds.
(Fitcamp 5 minute warm up)
10 - Burpees
20 - Pike Push Ups
30 - Push Ups
40 - Standing Crunches
50 - Prisoner Squats
(Fitcamp 10 minute cool down & stretch)
Thursday, January 03, 2008
Bodyweight Muscle Density Training Pt. II
Just as yesterday's workout, perform the two exercises in each group. Perform as many reps as possible of one exercise, then begin the second exercise in the group. Continue alternating between exercises for 10 minutes.
Once you have completed one group, rest for 3 minutes, and then begin performing the two exercises in the next group, just as you did in the first group.
Helpful Hint: Perform as many reps as possible, when you first begin. However, as time goes on, you may want to alternate each exercise by completing 20, 10, 5, two, or single reps each.
Be sure to warm up and cool down properly. Post thoughts to comments.
Group 1:
a. Jump Rope
b. Push Up/Knee Ins
Group 2:
a. Stick Up Lunge
b. Bench Dips
Feel free to post your comments regarding this workout.
Just as yesterday's workout, perform the two exercises in each group. Perform as many reps as possible of one exercise, then begin the second exercise in the group. Continue alternating between exercises for 10 minutes.
Once you have completed one group, rest for 3 minutes, and then begin performing the two exercises in the next group, just as you did in the first group.
Helpful Hint: Perform as many reps as possible, when you first begin. However, as time goes on, you may want to alternate each exercise by completing 20, 10, 5, two, or single reps each.
Be sure to warm up and cool down properly. Post thoughts to comments.
Group 1:
a. Jump Rope
b. Push Up/Knee Ins
Group 2:
a. Stick Up Lunge
b. Bench Dips
Feel free to post your comments regarding this workout.
He who breaks a resolution is a weakling; he who makes one is a fool."
--F.M. Knowles--
------------------------------------------
First, I would like to say happy new year folks. I hope you get all that you are after in 2008 and beyond.
I'm going to begin '08, by getting something off my chest. Ughhhh.....I've heard so many "so-called" fitness gurus and MDs on every news program in the past few days, as well as received far too many emails from the aforementioned in regards to new years resolutions and fitness advice.
However, that quote from F.M. Knowles, mentioned above, is the best advice yet.I'll be the one to tell you, resolutions suck, and set you up for failure. It's only January 3rd, and statistics show, most people have already given up on their resolutions, and quite possible, so have you.
Honestly, I'm glad you did. Resolutions are too unspecific. For example, you may say you are going to start working out this year. You go and join a gym, hire a personal trainer, or even start running at your local park.
However, just deciding to begin exercising is not enough, in spite of what the morning show health & fitness "gurus" may claim.
By the way, those morning show "so-called" gurus, for the most part, are only giving out "generic" advice. They don't know you, playa, and have no clue about your current fitness level, pre-existing health conditions, family health history, or personal goals.......Whoa.....stop for a second.
There's the word we are looking for....GOALS. Screw resolutions. Set goals instead. Resolutions tend to be too absolute and rigid Resolutions usually don't work. Goals do.
Think about a few of the things you want to accomplish with your health. Write those goals down, and focus on one of those goals. Once you attain it, move on to the next goal.
For example, instead of making a resolution to start eating better, set a goal to start eating breakfast, lunch, and dinner for the next week, no matter. Once you begin this new habit, start each meal with lean protein, and cover half of your plate with fresh veggies.
Better yet, set a goal to drink more water, at least one cup (8oz.) every other hour, daily.
It does not have to be all or nothing. Most wars are won via a collection of small victories. The war against an unhealthy lifestyle shouldn't be any different.
Once you set attainable goals for yourself, you definitely need a supporting team of those who share your goals and interest. Keep in mind, no matter how great a player is, it's his or her team that helps him or her win. This even includes players in individual sports such as the UFC or tennis. The champions of those sports have a team of coaches, trainers, and training partners.
You still have time to get together with your new team of supporters, ditch those resolutions, and begin achieving your goals.
The question is, "are your ready" to ditch those useless resolutions, and begin to create new habits via your attainable goals?
Yours in health,
Sincere "The People's Trainer" Hogan
http://www.joshoneinnercircle.com
http://www.fourminutefatloss.com
p.s. If you know someone who could use this info, please forward it to them! After all, you have to look out for your "teammates."
--F.M. Knowles--
------------------------------------------
First, I would like to say happy new year folks. I hope you get all that you are after in 2008 and beyond.
I'm going to begin '08, by getting something off my chest. Ughhhh.....I've heard so many "so-called" fitness gurus and MDs on every news program in the past few days, as well as received far too many emails from the aforementioned in regards to new years resolutions and fitness advice.
However, that quote from F.M. Knowles, mentioned above, is the best advice yet.I'll be the one to tell you, resolutions suck, and set you up for failure. It's only January 3rd, and statistics show, most people have already given up on their resolutions, and quite possible, so have you.
Honestly, I'm glad you did. Resolutions are too unspecific. For example, you may say you are going to start working out this year. You go and join a gym, hire a personal trainer, or even start running at your local park.
However, just deciding to begin exercising is not enough, in spite of what the morning show health & fitness "gurus" may claim.
By the way, those morning show "so-called" gurus, for the most part, are only giving out "generic" advice. They don't know you, playa, and have no clue about your current fitness level, pre-existing health conditions, family health history, or personal goals.......Whoa.....stop for a second.
There's the word we are looking for....GOALS. Screw resolutions. Set goals instead. Resolutions tend to be too absolute and rigid Resolutions usually don't work. Goals do.
Think about a few of the things you want to accomplish with your health. Write those goals down, and focus on one of those goals. Once you attain it, move on to the next goal.
For example, instead of making a resolution to start eating better, set a goal to start eating breakfast, lunch, and dinner for the next week, no matter. Once you begin this new habit, start each meal with lean protein, and cover half of your plate with fresh veggies.
Better yet, set a goal to drink more water, at least one cup (8oz.) every other hour, daily.
It does not have to be all or nothing. Most wars are won via a collection of small victories. The war against an unhealthy lifestyle shouldn't be any different.
Once you set attainable goals for yourself, you definitely need a supporting team of those who share your goals and interest. Keep in mind, no matter how great a player is, it's his or her team that helps him or her win. This even includes players in individual sports such as the UFC or tennis. The champions of those sports have a team of coaches, trainers, and training partners.
You still have time to get together with your new team of supporters, ditch those resolutions, and begin achieving your goals.
The question is, "are your ready" to ditch those useless resolutions, and begin to create new habits via your attainable goals?
Yours in health,
Sincere "The People's Trainer" Hogan
http://www.joshoneinnercircle.com
http://www.fourminutefatloss.com
p.s. If you know someone who could use this info, please forward it to them! After all, you have to look out for your "teammates."
Wednesday, January 02, 2008
Bodyweight Muscle Density Training
Happy New Year & Welcome Back!
Perform the two exercises in each group. Perform as many reps as possible of one exercise, then begin the second exercise in the group. Continue alternating between exercises for 10 minutes.
Once you have completed one group, rest for 3 minutes, and then begin performing the two exercises in the next group, just as you did in the first group.
Helpful Hint: Perform as many reps as possible, when you first begin. However, as time goes on, you may want to alternate each exercise by completing 20, 10, 5, two, or single reps each.
Be sure to warm up and cool down properly. Post thoughts to comments.
Group 1:
a. Jumping Jacks
b. Mt.Climbers
Group 2:
a. Jumping Genie Squats
b. Push ups
Group 3:
a. Hill Sprints
b. Bootstrappers
Happy New Year & Welcome Back!
Perform the two exercises in each group. Perform as many reps as possible of one exercise, then begin the second exercise in the group. Continue alternating between exercises for 10 minutes.
Once you have completed one group, rest for 3 minutes, and then begin performing the two exercises in the next group, just as you did in the first group.
Helpful Hint: Perform as many reps as possible, when you first begin. However, as time goes on, you may want to alternate each exercise by completing 20, 10, 5, two, or single reps each.
Be sure to warm up and cool down properly. Post thoughts to comments.
Group 1:
a. Jumping Jacks
b. Mt.Climbers
Group 2:
a. Jumping Genie Squats
b. Push ups
Group 3:
a. Hill Sprints
b. Bootstrappers
Subscribe to:
Posts (Atom)
