Wednesday, April 19, 2017

Free High Intensity Workout

Free Workout!


Here's a workout I took a Bootcamp class through last week. You may or may not know every exercise written since there is so much jargon in this field but at least try it. Anything is better than nothing. I always start with a dynamic warmup to get the body warm and moving correctly. After, is a  plank series for a core and hip warm-up followed by a barbell complex. I love lifting heavy stuff and this is a great way to move some weight while still meeting the expectations of a Bootcamp style class. Go as heavy on that as you can. Next is the condition intervals to really get your heart rate jacked up. If you don't have a rower or a sled find some higher intensity exercise to do like squat jumps, burpees, or running. I finish off with some abs to make the people happy and there you have it! Try it and let me know what you think!

Dynamic warmup (5mins)
- Knee hugs
- Quad stretch
- Cradle strength
- Lunge w/ twist
- Side lunge
- Step touch
- Kick touch
- Arm circles
- Squats

Plank circuit (10 minutes)
4 Rounds
15 seconds each

- Plank
- Side plank (R)
- Side plank (L)
- Glute Bridge Hold

Barbell Complex
5 Rounds
10 reps of each
New round every 2 minutes

- Deadlift
- Bent Over Row
- Power Clean
- Push Press
- Back Squat

Conditioning Intervals
:30on :15off
4 Rounds

- Rowing
- Sled push
- Kettle bell swing
- Push-ups
- Dumbbell Clean and Press
- Active Rest

Core
:15on :15off
3 rounds
- Sit-ups
- Leg lifts
- Russian twist

Tuesday, April 4, 2017

Time to get your butt moving!


I'm sure you guyss have noticed that it's starting to get warmer out, at least up here in Wisconsin. Guess what that means! It means NOW is the time to start working on getting that summer body in check (actually if you haven't started you may have waited too long). Please, please, please don't wait until two weeks before you have some event to decide that that is the time to get in shape. If you haven't started then start now! The sooner the better.

There are plenty of things you can do tonight to get yourself in the right direction. Download My Fitness Pal, go grocery shopping and meal prep, get in a quick workout, or to join a gym. Procrastination can kill you so let this be your call to action to take at least one small (or big) step as soon as you finishing reading this that is going to take you towards your goals. Screw it, you don't even need to finish, just go do something!

If you're not sure where to start then shoot me a message and I'll help you as best I can. Nutrition, cardio, weightlifting, supplements, any questions you have and I'll do my best to answer. If I can't I'll find the answer for you. Don't wait! Just do it!

Thanks for taking the time to read. I appreciate all of you!

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