Posts tagged workout
16-Minute Shoulder Workout
If you need a quick workout, but you want to make sure it’s effective, do a tababa workout. Tabata is a type of training created by Dr. Izumi Tabata, that is a form of HIIT (High Intensity Interval Training). This particular interval workout uses a 2 to 1 ration of 20 seconds of work followed by 10 seconds of rest for 8 rounds (or sets). (Gymboss makes a great interval timer) The results of his research found these short, intense workouts provided improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. This really works well with functional exercises like push ups, pull ups, etc, but it also works well with traditional muscle building/sculpting exercises too.
Yesterday I was in time crunch so I incorporated tabata training for shoulder day so I could squeeze in my workout. To really develop nice rounded shoulders, you want to be sure to hit all three heads of the shoulders (deltoids) – anterior (front) deltoids, medial deltoids and posterior (or rear) deltoids (see diagram).
The whole workout took less than 20 minutes – 16 minutes of actual work, with 1 minute of rest between each tabata workout. Here are the 4 tabata workouts I did. And YES, my shoulders are already sore!! ouch!
#1 Tabata Shoulder Press Couplet
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds, alternating push press with alternating shoulder press (ladder style, which means your arms move simultaneously – one arm goes up while the other goes down). This means you will do 4 sets of each exercise in this circuit. Take 60 seconds rest before the next exercise.
#2 Tabata Shoulder Couplet
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds, alternating upright row with alternating front raise. Again, your arms will be moving simultaneously, one moving up while the other arm is moving down (one arm is never in the rest position). Take 60 seconds rest before the next exercise.
#3 Tabata Lateral Raises
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds of lateral raises. I used a yellow Bodylastics band, but you can do this with light dumbbells as well. Keep arms straight, thumbs down and pinkies up to completely shut down your biceps from helping. Take 60 seconds rest before the next exercise.
#4 Tabata Rear Delt
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds of rear delt (rear shoulder) raise with dumbbells. Keep arms out straight, and parallel with your shoulders to avoid letting your back, traps and rhomboids from helping. If the weight is too heavy, you will notice your arms will want to bend, and your hands will want to come back like chicken wings.
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Motivation Needed?
One of the most common statements I hear is “I just wish I was more motivated to workout”. I want to say “DUH! Me too!”. It is rare to meet a person who just can’t wait to go to the gym and workout every single day of their life. While there are some rare breeds (not sure what breed they are because they surely can’t be human!), but I do know they exist. However, I would venture to say most of my human friends go to the gym strictly out of self-discipline, as a result of purposefully creating healthy habits.
Sadly, many people wait for the magical warm and fuzzies to happen – and they are still waiting (and will be waiting until the day they die) because, chances are, that motivating miracle will never come.
While different people are motivated by different things, it seems to me that tight pants, poor self-esteem, depression or stress would be pretty motivating to someone who is overweight. Unfortunately, that doesn’t always do it for people. There even some people who’s life is at risk due to poor health, and sometimes that doesn’t even do it for them.
Interestingly enough, feeling bad and being unhealthy may not even be what gets someone sweating. Sometimes it’s plain old greed – we want what others have. We look at their fit bodies and use our “I want that” nature for our own advantage to push us to work harder. Other times it’s looking at someone else’s success story that gives us the encouragement we need to think for just one minute we might be able to have it too.
Even if you do wake up one morning feeling disgusting enough to start working out, eventually you’ll feel good about yourself again – and it might happen way before you hit your goal.
Whether you are motivated or not, one thing you should realize up front is even the most magical motivation isn’t something you should ever rely on. Even if you do wake up one morning feeling disgusting enough to start working out, eventually you’ll feel good about yourself again – and it might happen way before you hit your goal. You may have big hopes and wake up so excited to aim high, and eventually begin to settle for less. It happens to the best of us.
The fact of the matter is “motivation” is a feeling, and feelings are NOT something you should EVER rely on. They lie to you, they fluctuate and they are not trustworthy at all. You need to ONLY rely on your decisions and your commitment. As soon as you realize that your success hinges on your actions, no matter what your feelings are, then you will be on the road to success.
Make a commitment today to start ignoring your feelings and focus on your actions, focus on your goals and focus on your progress. You can’t control your feelings at all times, but you can control how you react. Start preparing your mind for a successful 2015.
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Fat-Melting Heart-Pounding Upper Body Workout
Here is one of our latest BCx Boot Camp workouts on LiveExercise.com. This workout is designed to sculpt your upper body, as well as burn a ton of calories in a short period of time (normally only 30-40 minutes). Follow the written workout below, and subscribe to LiveExercise to the workout WITH US!
Shoulders:
Do the following exercises with NO rest between exercises.
12 Push Press
12 MOUNTAIN CLIMBERS
12 Lateral Raise
12 MOUNTAIN CLIMBERS
12 Rear Delt Raise
12 MOUNTAIN CLIMBERS
X 3
Back & Chest:
Do the following exercises with NO rest between exercises.
12 Pull Ups or Pull Downs
12 KETTLEBELL SWINGS
12 Bent-over Row
12 KETTLEBELL SWINGS
12 Push Ups
12 KETTLEBELL SWINGS
X 3
Abs & Core:
Do the following exercises with NO rest between exercises.
15 Rope Crunch
15 BICYCLE CRUNCH
15 Toes to Bar (or Reverse Crunch)
15 BICYCLE CRUNCH
15 Side Plank Pulses (L)
15 BICYCLE CRUNCH
15 Side Plank Pulses (R)
15 BICYCLE CRUNCH
X 3
Arms:
Do the following exercises with NO rest between exercises.
12 Heavy Pants
12 TUCK JUMPS
12 Dips
12 TUCK JUMPS
12 Bicel Curls
12 TUCK JUMPS
X 3
ONE-MONTH BOOT CAMP
If you liked this workout, click HERE to follow a whole month of BCx Boot Camp for only $7.99/month! Seriously, that is SO cheap! Our local boot campers pay $250/month to workout with us 3 x a week. Give it a try – you can cancel anytime. There really is nothing to lose! Hope to see you there!!!
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Fat-Burning Leg Workout
The following post is sponsored by FitFluential LLC on behalf of Built with Thermo Heat.
Here’s one of our latest leg workouts, designed to burn fat, strengthen and sculpt!
[youtube=http://youtu.be/GZiQTwlKVg8]
Turn Up The Heat Fat Burning Leg Written Workout
10 Walking Lunges (20 steps)
10 Thrusters
X3 (with little to no rest)
15 Leg Press
15 Squat Jumps
X3 (with little to no rest)
15 Leg Extensions
15 Double Unders
X3 (with little to no rest)
What is ThermoHeat?
ThermoHeat is a new thermogenic (fat burner) that’s out. Steve explains what thermogenics are, how they work, and what Thermo Heat does.
[youtube=http://youtu.be/KMTDHuw8XyI?list=UUrXu19VJfP9Sk6Y3WaaY8rw]
http://www.advancedmolecularlabs.com/…
http://pfitblog.com
http://fitfluential.com
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4-Week Fat-Burning Workout Program
I put together a 4-week training program from our BCx shows on LiveExercise shows for all my Pfit friends out there. Each workout is only 30-45 minutes long and can be done at home or a gym. All you have to do is Join LiveExercise (it’s only $7.99/month! – and if you aren’t sure about joining, you can get 2 Weeks FREE!). Once you do that, you can bookmark this page and click on the links (below) to go to the exact workouts you need to do. You’ll see me suffer through the workout, and you’ll enjoy the entertaining jokes (I didn’t say they were good ones, just entertaining ones! lol). I think you’ll have a LOT of fun – plus you’ll get a crazy good workout!!
About the 4-Week Program
This workout is a full body conditioning workout – for both guys and girls. The main purpose of this workout is to tone muscle AND burn fat in one single short workout. We use all kinds of training methods – kettlebells, dumbbells, plyo boxes, barbells. Yet, we show modifications for you in case you are limited on tools. You’ll learn proper form, you’ll sweat like a pig and you’ll have fun doing it too!
Suggested Training Schedule:
Monday, Wednesday, Friday, with extra cardio or optional heavy lifting (if you are doing this in addition to weight training) on your BCx off days. Guys can typically do Chest on Monday in addition to workout #1 since most of those days focus on lower body.
Training Tips:
Use light weights if you want to tone, or if you are a beginner. Use moderate weight to tone and increase intensity (and burn more calories). Use heavy weights if you want to build muscle, improve strength and stamina, as well as burn a whole lot of calories.
Progress Tracking:
Weigh in every Monday. Our gym gives Live Exercise members a discount on the inBody composition machine. You can use a standard scale if you don’t have access to a body composition machine.
Accountability:
Do all the workouts in the gym, or with friends, if you can. Why? Because you are less likely to stop, cheat or slack off when people are around. Going to the gym and working out with friends helps prevent distractions, as well as offers all the tools you need to get the best workout possible. While you can do these at home alone, you will probably perform better in a gym setting or with a buddy.
Before you start: Take a before photo against a white background for safe keeping. You should ALWAYS have a before photo, because you may shock yourself on just how much you can transform your body! Also, do measurements, measuring your waist, thigh, arm and chest. Now you’re ready to get started!
Online Video Training for only $7.99:
Now you can workout with me on LiveExercise, no matter where you live, for only $7.99/month. Not sure you’ll like it? Try it for 2 weeks FREE!
Who is it for?
• The person who needs direction.
• The person who needs to be pushed harder.
• The person who would like to ramp up their existing workout.
• The person who can’t afford boot camp or personal training.
• The person who wants to learn more exercises and training methods.
• OK, basically anyone!! We teach modifications for exercises so that anyone can do these workouts – even if you are overweight or have an injury.
Get Started Now:
2. Bookmark this page to view the workout schedule. Pull it up from your mobile device.
3. Get familiar with the tools used. BCx uses kettlebells, dumbbells, barbells, bodylastic bands, plyo box and a bench. Every workout will give you suggestions in case you don’t have the tool we are using (so no excuses!!).
4. Get Started! Follow the workout program from your mobile device, computer or TV (we are on Samsung TV and Roku!!)
4-Week Fat Burning Workout
WEEK 1
(Do one extra cardio or class this week)
Workout #1 – BCX, Ep. 31, Conditioning/Lower Body Focus -
Workout #2 – BCX, Ep. 34, Crazy Hard Core & Shoulder Workout
Workout #3 – BCX Ep. 49, Blitz Cardio
WEEK 2
(Do two extra cardios or classes this week)
Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs
Workout #2 – BCX Ep. 41, Butt And Shoulder Interval Workout
Workout #3 - BCX Ep. 39, Full Body Intense Cardio And Conditioning
WEEK 3
(Do two-three extra cardios, totaling 9 miles, or two high-intensity cardio classes this week)
Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs
Workout #2 – BCX Ep. 44, Cardio Back And Core Workout
Workout #3 – BCX, Ep. 25, Full Body AMRAP
WEEK 4
(Do two extra cardios, totaling 9 miles, or two high-intensity cardio classes this week plus one long run or walk.)
Workout #1 – BCx Ep. 24 Legs, Glutes & Conditioning
Workout #2 – BCX Ep. 45, Full Body Multifunctional Workout
Workout #3 – BCX Ep. 40, Full Body Cardio And Core Suicide
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Quick & Easy Arm Workout
I was on vacation this weekend and did this quick arm workout in the hotel gym. It really firmed me up quick. It didn’t take too much time, but because there was no rest, it was GREAT!
Quick & Easy Arm Workout
12 Shoulder Press
12 Hammer Curls
12 Overhead Tricep Extension
12 Lateral Raises
X 5 – NO REST
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Fitness Is What?
What is fitness to you? I think when people think “fitness”, they think “exercise”. They think of running, lifting and sweating. They think of Fitness Magazine, with fit bodies and flat abs – but I think most people go down a LONG list of other things and activities before they get to diet, water and sleep.
Fitness isn’t an exercise. It’s a lifestyle. Fitness is truly a way of life, it’s not just what you do in the gym. This includes how you eat, how you sleep and how you move throughout the day. ACSM (American College of Sports Medicine) describes fitness as a 5-part package. In order to be fit, you should be able to check off all 5 elements of fitness:
- Cardiovascular Respiratory Fitness
- Muscular Strength
- Muscular Endurance
- Good Flexibility
- A Healthy Body Composition
How do you stand up to the ACSM guidelines of being fit? I’m 4 out of 5 (flexibility being my weakness – but I’m working on it!).
I’ve seen a lot of body builders who couldn’t run a 1/4 mile and runners who couldn’t lift a weight. I’ve seen fit looking people have heart attacks because their bench press was more important than their heart’s health (and their love for unhealthy food was untamed). I encourage you to LIVE fit to BE fit.
As you work hard to get fit and stay fit, you purposefully do things to improve these 5 elements of fitness. This means you stop looking for the easy way to do things and look for ways to fit more healthy activity and fuel in your day. You go to bed earlier, you stay more active, you stretch, you drink a lot of water, you eat healthy, you manage your weight and you challenge your body’s strength, stamina and muscular endurance. You don’t just exercise – you LIVE IT!
Read my article on Answers.com about the 5 elements of fitness and how to make sure your fitness program covers them all.
Take FitFluential’s Wall Sit Challenge, sponsored by Reebok! CLICK HERE for details and follow the hashtag: #FFWallSit 
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3 Cardio Workouts to Beat Boredom
According to the Physical Activity Guideline for Americans, you should do 150-300 minutes of moderate-intensity exercise weekly. Even if you do the minimum, which means you should do 30 minutes of moderate aerobic activity five days a week. This could easily get very boring over time!!
Today, on Answers.com, I wrote on ways to make your cardio more interesting and more effective. I wanted to make sure you didn’t miss these 3 workout ideas I shared with Answers:
1. The 3-Way Split
2. The 30-Minute Cardio and Core Workout
3. The 30-Minute Full Body Cardio and Conditioning Workout
CLICK HERE to get all three workouts on Answers.com!
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BCx Leg & Glute Workout
This lower body workout part of the workout from Episode 33 from our BCx Boot Camp show on LiveExercise.com. It’s killer cardio and conditioning, with an emphasis on the glutes.
This is how the workout works. You have one minute to do each exercise combination, which is 10 cardio exercises (the burpees or the tuck jumps) and the rest of that same minute to do as many reps as you can of the following exercise. Live Exercise offers a free 14 day trial (just click on the free trial banner on the side of the workout page) so you can actually do the workout with us!
Workout Tips:
You can take a 60 second break between rounds, but not between exercises.
On the second segment, start with your left leg and alternate legs each round.
There are 36 BCx Workouts to choose from – PLUS over 2,000 other workouts on LiveExercise including Yoga, Workouts with Bands, Cardio & More!
BCx Boot Camp combines strength, cardio and conditioning into one effective body sculpting workout, using a wide variety of tools & training methods. Learn more about BCx Boot Camp at www.DoBCx.com.
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The Strong Keep Trying
OK, can I get a count by lifting your hands: Who wants to be weak? I’m pretty sure no one is raising their hand right now. No one is jumping up and down saying “Meeee! Meee!” No one wants to be weak. People want to be STRONG! And even if they are not strong, they want to appear strong.
What is required for strength? Well, in the fitness world, building strength requires lifting things that are quite difficult. It requires putting your body under great pressure. Our body doesn’t get stronger using the same 5lbs weights we started with. No, we have to keep moving up, keep trying heavier weights and keep challenging our body – many times to the point of failure (or perceived failure).
I personally HATE to fail. That’s why I hate pistol squats. I only can do so many before complete failure. Not only that, I can’t do them really well, and I can’t do that many of them. Even if I do as many as I set out to do, I consider myself a failure because they aren’t deep as I want, I’m not flexible enough to hold my dang foot out in front of me and I am not strong enough to pump that many out. I leave that exercise every time feeling like a big fat failure.
This is why I don’t like doing them. This is why I want to quit trying them. I stink at them. BUUUUT, I know I will NEVER get any better, any stronger or any more flexible unless I keep trying them.
Part of success is mastering the art of failing without it getting in the way of your goals.
We must realize every success requires many failures. We MUST fail to succeed. Every failure teaches us what not to do, it tests our strength, it teaches us discipline, it challenges our poor attitude and it grows our character. The good news is with every failure, is also a mini-success. These smaller successes help keep us trying. BUT, without trying, we never experience the small successes.
No one likes to fail. In fact, people try to avoid failure at all costs. People don’t love, for the risk of a failed relationship. People don’t pursue their dreams, because of the risk of failure. Many people don’t even start a diet or workout program because they don’t believe they can succeed and don’t want to be a failure in that too. However, if you want to succeed, you need to be ready for many failures (big or small) along the way. Part of success is mastering the art of failing without it getting in the way of your goals.
Don’t give into your weaknesses. Decide to be strong today. Accept that failure is a part of life, and the more chances you have to fail, the more chances you have to succeed.
