Category Archives: Exercise & Training
While goals are very important, I believe some people are so overwhelmed with the end-goal, that they forget they really only have one task today – and that is to reach TODAY’s goal.
You can’t reach your final goal without reaching today’s goal, so why worry so much about where you are headed and just focus about what you need to do today. Whether that is train, eat right, get motivation or increase education, what you do today greatly determines where you are headed. If you treat every day like this, you WILL reach your goal.
What is your goal today? Are you going to reach today’s goal or not?
This was my arm workout yesterday. It was fun, fast paced, and challenging. I set the timer, cranked the music, and my workout buddy and I went to town! With timed workouts like this, you don’t have to count. It’s nice to turn off your brain and just go. The timer becomes your boss (hence the name “GymBoss“) and you start when it say start, stop when it says stop – and you get your workout done in less time. It’s a win-win!
Using the GymBoss Interval Timer, do each exercise for the allotted time.
1st Round: 45 seconds on & 15 seconds off
2nd Round: 40 seconds on & 15 seconds off
3rd Round: 35 seconds on & 15 seconds off
4th Round: 30 seconds on & 15 seconds off
Complete all 4 rounds.
NOTE: In this workout, I focused more on triceps than I did biceps. Mainly because women typically care more about the giggley underarm part than they do the size of their biceps. The only time you really notice a person’s biceps is when they flex (and who does that?). Triceps, on the other hand, are more visible and also help shape and tone the arm where most women want – under the arm, the side of the arm and where the arm meets the shoulders (which helps make shoulders look more pronounced). I threw in planks to help tone up the entire arm (shoulders, triceps, biceps & forearms), while also tightening the core. Enjoy the workout! Hope you like it!
Yesterday was shoulder day for me, and this is the workout my girlfriend and I did. Instead of doing traditional reps and sets, I wanted to set up stations that we could quickly move through to really set those shoulders on fire, as well as get our heart rate up too. It was a quick workout, but judging by how nice and sore I am today, it was a successful workout! Have Fun!
Tools: One medium weight Bar/plates or dumbbells (I only did 30lbs), yellow bodylastics band or 5lb dumbbells, 8-10lb dumbbells, 25-35lb plate (or the bar) and a green bodylastics band (or 8-10lb dumbbells).
Complete the following exercises as quickly as possible, with no rest between exercises or rounds. Click on each exercise below to review the demonstration video.
- 12 Dumbbell Overhead Press 30-45lbs
- 12 Lateral Raise Light Band or 3-5lb dumbbells
- 12 Ladder Presses 8-10lb dumbbells
- 12 Upright Row - 25-35lb barbell or plate weight
- 12 Rear Delt Fly - Light to Medium Band (or Rear Delt Fly with dumbbells)
When you are done, you will have completed 300 reps of nothing but shoulder work! YUMMY!!
Honestly, push-ups are just amazing. Not only do they work the chest, they tone the triceps, biceps, shoulders and core – all in one workout. But did you know there are many different ways to do a push up? Hand placement, tools and angles can help you hit muscles in different ways.
For instance, the closer you place your hands together, the more you work your triceps and inner chest (cleavage) area. The further out you place your hands, the further out on your chest you work (like your under arm bra strap area). If you place your feet up on a platform, or raise your hips up into pike, you put more weight on your shoulders and upper chest. You can even do push-ups on an uneven surface like a medicine ball or bosu to challenge your core more. This is why it’s best to try incorporate different styles into your workout – to hit your muscles in different ways, and continue to challenge your strength and range of motion.
Never done a push up? Start with the Modified Push-up. The key is to keep your bottom down. If you were to string a line from your head to your toes, your body should be in a straight line, following that line as you do the exercise. Always start attempting a military push up (standard push up) and then move to your knees when you can no longer maintain good form. The more you do it, the stronger you get. Have fun!
22 Ways To Do Push Up
Click on the link to watch video demonstration for each exercise.
- Close Grip Push-up
- Decline Pushup
- Dive-bomber Push-up
- Push-up To Sit-up Combination
- Push-up To T-plank Combination
- Diamond Push-up
- Bosu Push-up
- Stabilizer Push-up
- Incline Push-up
- Swiss Ball Push-up
- Modified Push-up
- Weighted Push-up
- Alligator Push-up
- Plyo Alligator Push-up
- Balance Ball Pike Push-up
- Single-leg Decline Push-up
- Resistance Band Push-ups
- Wide Push-ups
- Rotational Push-ups
- Bosu Kneeling Pushup
- Dumbbell Push-up
Ramp up your intensity and try Tabata push ups with the Gymboss Interval Timer. 8 sets of 20 seconds ON and 10 seconds of rest. Talk about a KILLER workout! Whew!
But wait! There’s More!
Now, of course this isn’t ALL the different ways to push up. There are one-arm push ups, plyo push ups, and all kinds of stuff you can do. Check out Funk Robert‘s extremely versatile and powerful push up workout. You’ll see his hands are all over the place – so this workout seriously works from every angle! Maybe someday I’ll grow up to be like Funk and actually learn to plyo like that!!
If you feel like you’ve lost your, as Steve says, “ZIP, ZEST, PEP, DRIIIVE AND DESIRE”, well maybe you just need to get a trainer – interval trainer that is. You don’t necessarily need a personal trainer to kick your butt, especially if you know what to do already. Often times we just get lazy and comfortable, and we lose focus. But, as soon as you add a time component to your workout, suddenly a boring workout blossoms into a high-intensity workout with purpose and drive. To get this done, I use the GymBoss Interval Timer to ramp up my intensity, create focus and hold me accountable.
HIIT it Harder!
HIIT training is nothing new. It’ just gained popularity over the recent years. HIIT stands for High Intensity Interval Training. HIIT workouts are typically short workouts, from 4-20 minutes, and combine short bursts of intense exercise (typically at maximum intensity) with a moderate activity or rest. The original HIIT format was a 2 to 1 ration, like Tabata. Tabata is 20 seconds of work, and 10 seconds of rest or lighter work.
For instance, a HIIT running routine could be 30 seconds of sprinting and 15 seconds of walking or jogging. However, HIIT workouts now come in all shapes and sizes. The length of intervals, as well as intensity/work, may vary. HIIT, today, is just all about timed intense interval training, no matter what the length or combination of exercises and rest.
So, with the education under your belt now, let’s HIIT our legs! Here was my leg workout yesterday. It was awesome, simple, super effective and challenging. Also, when you use HIIT, you get a lot of work done in less time, so it’s also very efficient. Give it a whirl and let me know what you think!
HIIT Your Legs
*Ramping (or periodization) refers to ramping up (increasing) your weight. Each set should get heavier and heavier. For instance, do just the bar the first set, then add weight in 10-25lb increments each set, depending on your strength, making each set more and more challenging.
Training Tips: The key to this exercise is to get LOW (like you see in this photo). I’d rather you do less weight, and get a full range of motion. Most people are not even close to getting as low as they can. LADIES LISTEN UP: These last few inches work your inner thighs and glutes a LOT more, so don’t miss out! Your weight should be on your heels the entire time, and your bottom should nearly bottom out on the ground you should be so low. If you’ve never done this before, then practice just with the bar or no weight at all. If you can’t seem to keep your heels on the ground, try spreading out your knees a bit more and sit down into the squat until your feet can stay completely flat. Tight and weak muscles may prevent you from getting this low, so you may want to incorporate this yoga move into your leg day to increase flexibility.
Yoga Squat: Hold this pose (pictured below right) for 30 seconds at a time and really stretch your legs and open those hips. Do this prior to lifting or even between sets to keep you nice and loose.
Heavy Walking Lunges (15-20lbs dumbbells)
5 Sets: 30 Seconds on, 30 Seconds off
Tabata Leg Extensions (toes pointed out)
Tabata is 8 Sets of 20 seconds on, 10 seconds off
1/2 Tabata Leg Extension (toes pointed in)
Half Tabata is half the prescribed set (so only 4 sets) of 20 seconds on, 10 seconds off
Tabata High Step Ups* (with or without weights)
Half (4 sets) Tabata on RIGHT FOOT
(20 seconds on, 10 seconds off)
Half (4 sets) Tabata on LEFT FOOT
(20 seconds on, 10 seconds off)
*Use a high bench or plyo box. Step POWERFULLY up and resist the negative (your weight coming down). So, it will be a quick and powerful explosion UP on to the step (being sure to step up on to your heel), and then a slowly lower down. No matter how tired you get, DO NOT allow your body to “fall” back to the floor. Fight it!
Strong Enough for Men, but Made for Women Too
Of course we know there are strong chicks too, but I think a lot of women just think they were born that way. Some of the toughest chicks aren’t tough because they LOOK tough – they are tough because they ARE tough. Just like Demi More in G.I. Jane, tough comes with a price. She had to train hard to do the stuff she had to do in that movie – from doing intense workouts, obstacle training and even prepping mentally to shave her head. People aren’t just born that way, they are made that way through enduring tough tasks. The tougher the task, the tougher you become.
Watch this short video clip, and tell me that doesn’t make you want to learn how to do a one-armed push up!
Do You Know Your Own Strength?
While I believe, if most women were honest, there is a side to them that would love to be tough and powerful. But, many women struggle with the self-confidence to grow in this area. This is even more of a problem when a woman is overweight or not in good shape. Ironically, one of the best places to fix that (the gym) makes many women even MORE insecure so they avoid it at all cost, or they save it as a last resort. Well, NO MORE! It’s time for you to become the POWERFUL, STRONG and CONFIDENT woman you desire to be! And I’ve got news for you, it doesn’t include pink rubber weights!
If you want to discover power, strength and confidence, it requires training that requires you to be powerful, strong and confident. If your training doesn’t CHALLENGE these areas, don’t expect to CHANGE those areas. Sadly, many women “ease” into their workouts because they simply don’t know how powerful and strong they really are. Why? Because they just don’t know their own strength – because they’ve never really tested it.
4 ways to toughen up & gain more confidence:
- Up your weight. I can’t tell you how many women are not even touching the surface of their own strength. They literally don’t know their own strength. However, if they were to up the weight, they’d be surprised to find they can do the same number of reps with the heavier weight. Would it be more difficult? Sure! Would it be possible? Sure! You’ll never know how strong you are until you try. Don’t worry about bulking up. Most women don’t have enough testosterone to gain manly muscles.
- Test your strength. Once a week, choose an exercise to test your 1 rep max, which is the maximum weight you can lift in one exercise. Normally, we are doing multiple reps of a weight, so the weight has to be light enough for us to repeat the exercise 12-15 times. But what if all we have to do is one repetition? That’s the idea of the 1 Rep max. Some of the best exercises, according to Bodybuilding.com, to use to test this are bench press, squats, deadlifts, clean and press, military (shoulder press) and bicep curls. Use Bodybuilding.com’s 1-Rep Max (1RM) Calculator to find out what your 1-rep max should be. There is nothing more empowering that lifting a heavy weight – even if it’s just one time.
- Try something new. If you are constantly staying in your comfort zone, using the same equipment or practicing the same training style, you will likely stay the same too. Venture out and try new things. Even if you discover you don’t like something, you will gain power from the knowledge you gained from trying it. Sure, you may feel a little dorky or awkward while you are learning it, but you will walk away feeling amazing.
- Do what the boys do. If you are constantly gravitating to aerobics classes and the women’s section at the gym, you are missing out! There is a reason guys are tough. They do though things – and so can you! For instance, flipping tractor tires is tough. Your hands get dirty and it’s hard work, but it’s an amazing workout and you’ll feel great when it’s done. The same goes with exercises like bench press, dips or pull ups. These are often exercises that never make it on a woman’s workout schedule. Sadly, it’s not because the women can’t do it. It’s because they never even try to do it. Make it a regular practice to incorporate tough exercises into your program.
20 Tough Activities & Exercises
- Try a handstand (and practice it)
- Test your 1RM for bench press
- Take boxing or martial arts lessons
- Do a mud run
- Do something untraditional like flipping a tractor tire or doing wall-ups
- Take a intense boot camp program
- Practice olympic lifting
- Take a gymnastics class
- Do a 5K, half marathon, full marathon or triathlon
- Climb a rock-climbing wall
- Take a grappling (wrestling) lesson
- Test your speed in a quarter mile (sprinting, not driving!)
- Practice push ups, pull ups and dips
- Train with kettlebells
- Take a power yoga class
- Practice batting at the batting cages
- Do a tabata workout (20 seconds on, 10 seconds off)
- Try a new sport – like surfing, skiing, cycling, mountain biking or swimming
- Play catch – football, softball or even frisbee (and GO ALL OUT to catch it!)
- Play with the boys. Play a coed ball game, workout with the guys, go to a car show and do something guys do. And don’t just show up – take that time to learn more about what you are doing. Whether it’s a drifting race or skin-boarding, knowledge is powerful.
8 Tough Workouts
Tractor Tire Training
10 Tire Exercises - If you’ve ever wondered what you can do with a tractor tire, here’s your answer!
Conditioning Tractor Tire Workout - Be ready for your heart to be POUNDING!
Tractor Abs – Learn 5 ab exercises you can do with a tractor tire.
Improve Your Push Up &/or Pull Up
Even if you can’t do a pull up or push up, THIS will get you stronger.
Try an untraditional workout, designed for mud runs and people who don’t have gym equipment.
BCx Wallup Workout
Climbed walls lately? Today’s your day! Try this crazy fun workout to boost strength and stamina.
Try a Kettlebell Workout
Learn some kettlebell basics.
Grueling Get Ups
Try this awesomely intense Turkish Getup inspired workout and get your sweat on!
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Workouts do not have to be complicated. I think many people think they have to have a new set of moves or learn a whole new exercise in order to really get a good workout – but the truth is, you can take 1 single exercise and turn it into an entire workout if you get a little creative.
Let’s look the burpee for instance. What if you took just the first part (the squat), then the 2nd part (the thruster), the 3rd part (the plank or push up), then back to the thruster again, and finally the last part (the jump) and you did each movement separately. Suddenly, you have quite a challenging workout – all created and inspired by one simple exercise.
Check it out!
The Big Burpee Workout
Click on each exercise to watch the video demonstration.
Repeat entire workout doing 9 reps, then 8, 7, 6, 5, 4, 3, 2 and 1 each – and you’ll get your 1 BIG BURPEE experience! Time yourself and let me know how long it takes you to finish! Have FUN!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.