This is a great workout that will sculpt your shoulders, while also toning the glutes, legs and core – AND burn a bunch of calories! UNLESS….
This workout will be extremely effective UNLESS you rest between sets and rounds. The goal for this workout is to try to keep going, back to back, through the whole workout. Turn up the effort even more by turning up the weight. For the best results, I recommend timing yourself for the whole workout. Then repeat the workout next week, and time yourself again. Compare your times to hold yourself accountable and push yourself into one effective conditioning, body-toning zone!
CLICK ON THE LINKS BELOW TO SEE VIDEO DEMONSTRATION:
Repeat 5 Times
Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.
Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).
The Lower Body Blitz:
- 10 OVERHEAD SQUATS
- 10 OVERHEAD STEPBACK LUNGES
- 10 BURPEES
REPEAT 5 ROUNDS
- OR add 3 round to your existing weight routine.
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.
Overhead Stepback Lunges:
If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
I recently had the opportunity to do a little shopping on Vitacost.com online health store. I wasn’t even sure what Vitacost was at the time, so I got on the website to poke around. WOW! Information overload! They have over 40,000 healthy products!! Oh my! So many products, but so little time.
Well, since they looked like that pretty much had everything under the sun, I decided to take a different approach. Instead of looking for things I wanted (which would have been half the store), I decided to look at stuff I needed. I was almost out of shampoo and conditioner, and I needed some argan oil for my hair. I also wanted to try one of the facial products. I’ll be honest with you, I’ve never really ordered essentials like this online. I am also horrible about price comparing or using coupons but, after a little research, I realized that Vitacost was significantly cheaper than what I’ve been paying.
For instance, the Moroccan oil was a dollar cheaper than what I’ve paid in the past. Not Your Mother’s conditioner was also about a dollar less than most of their competitors, and as much as $8.00 less than some stores. The Desert Essence shampoo was also significantly cheaper, at $3.00 – $7.00 less than all the other retailers.
Even though I didn’t order any supplements for healthy food products, like PB2 (low-calorie powdered peanut butter), I decided to check out the pricing to see if I should switch to Vitacost for some of those items too. Low and behold, it was $2.00 less than what I had been paying at a local supplement store.
“But what about shipping?”, I thought. Would it end up replacing the savings or would their be other hidden costs? Then, to my surprise again, I discovered shipping was free in the US for orders over $49.00 (which would be VERY easy for me!) – and it’s still only $4.99 if my order is a smaller one. Ok, you got my attention, BUT, I’m impatient. I literally only have a couple of days left before I run out of shampoo, so I looked at projected shipping time. OMG! 1-4 business days!? WOW! That sealed the deal!
I may not be the best at budgeting money and shopping smarter, but Vitacost was going to make it easy, and convenient. Before I go to the drugstore, grocery or vitamin store, I will punch my shopping list into Vitacost first!
Here’s what I got:
Desert Essence Shampoo ($3.97) and Conditioner ($4.67)
This was my favorite purchase. I LOOOOVE the way this smells!! Best yet, it’s super healthy for you & 100% Vegan!
FREE OF: Parabens, sodium lauryl/laureth sulfates, phthalates, artificial colors, silicones, EDTA, glycol, petroleum-based ingredients, wheat, gluten, animal testing, and animal ingredients.
FREE OF: Gluten, sulfate, paraben, phthalate and animal cruelty. Tested on human hair.
INFO: Made with essential vitamins, herbs and bioactive extracts, this salon formula will strengthen, moisturize and give your hair a silky texture.
Also available in light for normal hair. Formulated for coarse hair, it penetrates, moisturizes, renews, strengthens and softens, while protecting your hair from harmful styling heat and UV damage.
FREE OF: Animal Testing.
Lightweight face lotion featuring a combination of creamy coconut oil and hyaluronic acid for deep long-lasting moisture.
INFO: Vitacost nutritional products are manufactured to high standards of quality, efficacy and safety. Each Vitacost product meets or exceeds the standards and requirements set forth in the FDA’s Code of Federal Regulation (21 CFR, 111) Current Good Manufacturing Practices (cGMP).
Price Comparison & Savings
MY EXPERIMENTAL SHOPPING LIST:
7.99 Face Cream
$50.94 Standard Retail Total
$35.04 Vitacost Total
$15.90 SAVINGS ON ONLY 6 PRODUCTS!
That does it! If I saved $15 on just 6 products, think how much I’d save if I did all my shopping on there! That’s about a 30% Savings – with no coupons, no shopping around and no driving to all the different stores. You can get all your beauty, healthy pet care products, food products, herbs, supplements, healthy cleaning products, medicine and baby products all in one place!
Read the quote to the left. One of the reasons we got our inbody body composition machine is for this very reason – people quit when they were SOOOO close to really succeeding. People don’t believe me until they see it in black and white. For instance, in 4 weeks, the inbody would show someone who’s starting a new program can gain 2-4lbs of muscle and lose 4-8lbs of fat. At the end of 4 weeks, someone can feel they worked SOOOOOO hard, only to lose 4lbs – yet they could have lost 8 POUNDS OF FAT, and gained 4 POUNDS OF MUSCLE.
As a result of not seeing the reward they expect, they may give up – because, honestly, is all that dieting and hard work in the gym really worth 4lbs? (I know I’d struggle with that) …BUT (big but), if they continued for another 4 weeks at the same pace, they would lose another 8lbs of fat, totaling 12lbs of fat lost, while keeping the 4lbs of muscle.
I only know this is reality because of our inbody machine, which shows muscles mass, fat mass, water weight and BMR (basal metabolic rate). This is not an ad for the inbody. I’m using this example, and the facts the inbody shows, only to prove my point – which is, you may not be seeing the progress (and how close you are to your goal), but that doesn’t mean it’s not just around the corner.
Where is your primary focus? Is it on how much you hate working out. How much time it takes and how little time you have? Do you focus on how far you have to go? Is your goal so far away that it drags you down? Maybe your focus is on others, and how great everyone else seems to be doing, and how much further ahead they are.
Where your focus is, is what you will see. What you see, is who you’ll be. In this quote Alphonse (1800′s French novelist) shows his focus is not on the thorns, but the roses. Instead of looking at a rose bush as having flaws in the thorns, he sees how awesome it is that a thorny bush could have such beautiful flowers.
We should learn from Alphonse, and realize we have a choice of what we see based on what we focus on. We have a choice to be appreciative of everything that is wonderful, and overlook the thorns in our life. When we look past the thorns, we see less thorns in others too. Our whole view changes.
Try, with all your might, not to think about how hard dieting is, how challenging your workouts are. Try hard not to focus on your own shortcomings and focus on all the good that is blossoming in you. Fitness grows strength, beauty, confidence, health, physical improvements and improved performance – and that’s just the physical. If you focus on your spiritual growth, and all your gifts and talents instead of your limitations, you will realize you are like a beautiful bouquet to your peers – beautiful, with a sweet aroma to anyone who gets close.
Get the Fertilizer Out
In many ways, we are all thorny. We all have our hurts, our struggles, our selfish ways, our prickly personality – but, we all have our own roses too. It just depends on how we care for ourself – and it’s difficult to want to take care of a thorn bush, if that’s all we see. However, if we see ourselves for who we really are (a prize rose bush), you will be more apt to treat it with care. Another words, you must love yourself – and that’s difficult to do if you cannot see the good in you.
We need certain things to really blossom – just like roses. We can’t expect to act beautiful if we deprive ourself of life’s water, food and proper care. If you neglect your mind, body and spirit, like if we neglect caring for a plant, you will be nothing but thorns, with little flowering, and little life, left in you. This will make it even more difficult to love yourself. However, if you take the time to care for your body, you will blossom SO much and you will begin to see your value – and the last thing anyone will ever see are your thorns.
If you look in the mirror (and look inside) and all you see is thorns, here are a few tips on how to care for a dying plant (which totally applies to our life too):
1. Strengthen your roots. If you are dying inside, you may be rooted in the wrong soil and need to be transplanted. Nourishment comes from your roots. Are your roots in unhealthy soil? Are your roots strong, or are they so shallow that you’ll blow over with the first big wind? For me, roots are God first, then family and friends. That is my foundation. Without that, I am weak and cannot weather any storm. “Let your roots grow down into him and draw up nourishment from him, so you will grow in faith, strong and vigorous in the truth you were taught. Let your lives overflow with thanksgiving for all he has done.” (Colossians 2:7)
2. Cut away the dead stuff. One way to get stronger roots is to prune the tree. The weaker the roots, the more cutting you have to do. Another reason for cutting away the dying stuff in us is so nourishment is confined to only what is healthy in you. There is no need to nourish the parts of you that are already dying, or unhealthy. In the fitness world, you may need to cut away junk food, unsupportive friends, laziness and doubt. In life it may be friendships, bad habits, things that steal your time, selfishness or an unhealthy lifestyle that need to go if you want to get healthy and really blossom.
3. Live in right environment. Even if you have the right soil, and you get rid of the bad stuff, you will never blossom without the right environment. As you know, certain plants do not do well in direct sunlight. They need a filter. We too need the right environment to grow, and often times need to be filtered from this harsh world. If you are not sure what that looks like, then think of a time in your life that you were the healthiest. If you don’t feel you have every been healthy, look at other people you respect (not the ones who may look successful, but the ones how have peace and joy – because money doesn’t last, but joy can continue with or without money). Then plant yourself near them, or in a similar environment, and get the same nourishment they get.
4. Care for yourself daily. If you take care of your roots, you trim away the yucky stuff and you make sure you are in the right environment, that still isn’t enough to get the results you want. Sadly, many people do this in fitness. They join a gym, cut out all the junk and get in the right circles, but they don’t consistently take care of themselves. They are hit or miss with their workouts, they are hit or miss with their eating, and they are hit or miss with their commitment. The same way a plant needs consistent loving care, YOU need consistent loving care. If you don’t consistently get the nourishment you need, you will first lose your blossoms, then you will go limp and weak. Then you will begin to dry out and shrivel up. However, I think we all know, even if you have little life left in you, it is never too late to revive your life.
We all are born with the same potential. What you do with your life is up to you. You have the power to decide. Will you be a living thriving strong grounded flowering life, or a dying malnourished thorny bush?
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Tools: Dumbbells, Kettlebells, Plate Weights, sandbag, concrete block or other heavy object, and space for a 50 meter run.
15 Mountain Climbers
15 Push Press
REPEAT 5 X
Watch this instruction video for more information:
This workout is one of the Savage Race workouts designed for mud run training, offered at DesignerWhey.com.
Most likely, you will be so overwhelmed with how hard your heart is beating to notice that this workout is killing your legs, glutes, shoulders, traps and core – but you WILL notice plenty tomorrow.
Click on the links to see video instruction for each exercise.
10 Clean and Jerks (Bar or DB)
10 Kettlebell Swings (Kettlebell or DB)
10 Vertical Snatches Right* (Kettlebell or DB)
10 Vertical Snatches Left* (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Right** (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Left** (Kettlebell or DB)
I did 65lbs (45lb bar + 20lbs) for the clean and jerks, 25lb kettlebell, 15lb snatches and 10lb shoulder press. Try to take as little rest as possible. The heavier the weight, the more rest you’ll have to take to simply not pass out! ha! My goal was toning and cardio, so I stayed with all moderate weight. Have fun!
*Traditional kettlebell snatches are more like a swing, into the overhead position. A vertical snatch keeps the kettlebell close to the body and uses more glutes and legs (almost like you are cleaning it first. The kettlebell returns to the floor in the vertical snatch, where the traditional snatch only goes right below the hips.
**I step up and press with the same arm (unlike the instructional video) I had a hard time finding a video for this particular exercise since it’s not a traditional exercise that is very common – but it ROCKS!
When I think of what fitness is and how someone gets fit and stays fit, it’s painfully obvious it has little to do with how athletic they are. Fitness has little to do with abilities, coordination, strength or stamina BUT it has EVERYTHING to do with the BRAIN. Success begins in the noggin.
You don’t have to be Einstein to get results (thank the LORD, because I’d be DOOMED!), but you do need to get your brain fit before you can get your body fit. The problem is, people are working on getting their body healthy but their mind is still sick.
Sure, you have to burn calories and you have to do work to get results, but many people let their mind sabotage their body – when they have very capable bodies to get the results they want. I have witnessed people doing “less work” than another person, or lifting less weight than another, and getting amazing results. Why? It’s not because their body is in better shape (often times they are more out of shape) – it’s because they aren’t letting their mind get in the way of their body’s success. They keep showing up and giving THEIR 100% – no matter what that is. Read the rest of this entry
How do you keep your eyes on the prize when it seems SOOO far out of reach? How do you keep showing up to the gym, day after day, when it seems improvement is so slow? How in the world do you keep depriving yourself of chocolate, or overindulgence, when the scale seems to barely budging every week? I will tell you. It’s less about the path, and more about the destination.
There is no way to really have peace during trials if you aren’t sure of where you are headed. There is no way you can motivate yourself without a reward. This could be in reference to a battle with your weight or just ‘yucky life’ stuff. Either way, you MUST know, without a shadow of a doubt where you are headed, and that you are on the right path. If not, you will live in despair, with hopelessness, guilt, shame and/or disappointment because you are not where you know you should be.
I can’t take A1A to California. It’s impossible. A1A runs north and south, not east and west. So, if I want to get to California from Vero Beach, Florida, I have to map it and follow the right paths given to me. Can I go off course? Sure, I can make some pitstops. I can veer off the route to explore on the way there – BUT how often I get off course, how often I stop and hang out, and how often I get lost will only prolong my arrival to my final destination.
So, what am I trying to say here? We need to learn to celebrate life on the way to where we are headed. We need to learn to be patient. If you don’t know for sure if you are on the right path, then you need to stop in your tracks and think about where you want to end up. Once you decide where you want to be, you can begin to map out the course. However, if you are choosing the course (and not the destination), you better look to see where that course is taking you – because, chances are, it’s not where you want to end up.
“People may spend their whole lives climbing the ladder of success only to find, once they reach the top, that the ladder is leaning against the wrong wall.”
I believe many people choose the course that looks the the best, without any thought of where it leads. Thomas Merton said it best when he said, “People may spend their whole lives climbing the ladder of success only to find, once they reach the top, that the ladder is leaning against the wrong wall.” This is the epitome of what I’m trying to say here. If we want a specific result, we need to look at the desired result and work backwards. We choose the wall, before we start climbing the ladder.
If you know in your heart you are doing the right thing, you are on the right path (no matter how difficult), it’s a lot easier to have patience with the process, and enjoy the journey. If you know in your heart you aren’t on the right path, it’s not too late to turn it around and reroute your life so you are back on track.
“For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many…but the gateway to life is very narrow and the road is difficult, and only a few ever find it.”
I believe that the biggest rewards have the narrowest, toughest path – but they are also the straightest path (getting you to your destination the fastest AS LONG AS YOU STAY ON COURSE).
Just the fact that the narrow path is normally difficult is why it’s not a path well traveled. People avoid it. Christians talk about the narrow path to heaven, but it applies to many areas of our life. Even if you don’t really want to hear biblical principles for spiritual reasons, you can still learn a LOT from scripture – and I PROMISE it will give you excellent direction for your life. For instance, there is a narrow path to a good lasting marriage. There is a narrow path to taking care of your body and staying healthy. There is a narrow path to a successful career. There is no easy wide well-traveled paths to greatness. The path exists, but it rarely takes you any where good. Like the verse says, if “the gate is wide, the way is easy and it leads to destruction”. Scripture warns us ahead of time of the warning signs, “BEWARE of the easy road”. Instead, many of us still try that path anyway. Like we don’t believe God – but you know what they say “if it’s too easy to be true, it normally is”.
However, people still tend to take every other path first before they finally decide to give it a go. The take diet pills, they try to work off the body fat with exercise to avoid discipline in the kitchen. They try everything, and normally try the “narrow path” only when they’ve exhausted every other route that leads to a dead end. In fitness, the right path is hard work and self-discipline. You can’t do what you want, and eat what you want, and get to where you want to go in the time you want.
This doesn’t mean you can’t have fun, or enjoy the journey but, like TD Jakes said “Greatness costs what it costs“. You decide what’s more important. Do you care more about enjoying the path, or enjoying the destination? If your destination is great, then it costs what it costs and you will gladly pay the price because you know it will be worth it.
Celebrate your trials. Celebrate your progress, no matter how slow or difficult, not because of where you ARE – but because of where you’re GOING.
Here is some motivation for the person who is close to giving up! For that person who has doubt – whether they doubt themselves, doubt the system, doubt their trainer, doubt their capability to change, doubt their loved ones or doubt their faith. Let Perseverance FINISH it’s work in YOU.
It’s perseverance that develops you, grows you, matures you, and you can’t have perseverance if you give up.
Perseverance: noun \ˌpər-sə-ˈvir-ən(t)s\ Continued effort to do or achieve something despite difficulties, failure, or opposition.
Perseverance is not enduring something for nothing. It’s maintaining a continued effort for a prize. The prize may be tangible, the prize maybe self growth, the prize may be relief, the prize may be weight loss, the prize may be bigger stronger faith, but there WILL be a prize. Because of this, you can “consider all trials as joy because you KNOW that the testing of your faith produces perseverance ” (James 1:2-3). Perseverance produces changes you cannot experience any other way.
What perseverance IS (Synonyms):
- Keep on
- Carry on
- Keep trying
- Stick with it
What perseverance IS NOT (Antonyms)
- Give up
Are You a Survivalist or Warrior?
I believe there are different levels of perseverance. There is the kind where you just go into survival mode, and let life happen around you. You do the same things you did to get you to where you are, but you aren’t changing, you aren’t moving. And then there is the kind of perseverance where you are not just surviving, and avoiding the bombs going off around you, but you are at WAR – being proactive to fight the enemy and come out a winner. You are doing all you can do to do the right thing. You aren’t doing the bear minimum. You aren’t just trying to get by one more day. You are a fighter. You are trying to conquer ‘this’ – not just SURVIVE the battle, but WIN.
I challenge you to look deeply at why you are where you are. Whether your weight isn’t budging, or you are dealing with life issues, you may have more trials (and have to persevere longer than necessary) if you are just living in survival mode instead of warrior mode.