Resolution 2013

Well, here's to another year! Ready! Set! GO! Now, here's food for thought for everybody who decided to lose a few pounds or get back in shape for their resolution, just stop making plans! Now before I go any further let me clarify. When I mean stop making plans, I mean stop putting things off. For example, I'll start my routine on Monday. You know you won't if you have that mentality. What you need to do is stop thinking about it and put your plan into action. Get off the couch and go for a walk. Put down the remote and grab a weight. Don't fool yourself by saying I don't have time stop to think what you are doing. You got the clicker in your hand or a mouse just sitting in place. Now is the time! So for all those busy bodies that cannot make time here's a challenge. Start making time. If you cannot go to the gym or fit time in for P90X or Insanity try out this waight free workout. No equipment needed just you!

Weight free workout Day 1
Perform each workout in a circuit (one right after the next) doing 10-20 reps for each exercise except for pullups perform your max (do as many as you can) then repaet the circuit 2 more times

Donkey Kick
Dive-bomber Pushup
Dirty Dog
Lunge
Hip Twist Ankle Hop
Back Extension
Wide Pushup
Pull-ups
Side Crunch
Crunch
Russian Twist
Reverse Crunch
Pulse Twist
Modified V-Sit

Perform Day 1 on Monday then perform Day 2 below on Wednesday then Day 1 on Friday alternate the workout next week by performing Day 2 first then day 1, etc. On days not performing circuit make sure to keep up with cardio by hiking, biking, walking, or even kayaking. The key is stay active!

Weight Free Workout Day 2

Plyo Pushup
Crunch
Squat Jumps
Steam Engine
Elbow-to-Knee Crunch
Prone Flutter Kick
Hip Adduction
Side Leg Raise
Diamond Pushup
Pull-ups
Rotation Pushup
Dips
Superman
Bird Dog

If you have a question about the workout feel free to email me!
Alex

"Character is the ability to carry out a good resolution long after the excitement of the moment has passed. "
Cavett Robert

Fall Boot Camp

If you want to try something new to burn fat for the holidays and get a great full body workout check out this high intensity workout.

Train at Home Part 2: Tsunami Workout

This workout is a little more advanced than the dumbell workout in Train at Home Part 1. Perform the following workout with the active rests listed below.

EXERCISE
Round 1: Interval Skipping (Jump Rope) for 2 min as follows
-20 sec slow pace
-20 sec medium pace
-20 sec fast pace
-repeat

Active Rest:
Medicince Ball Toe Touch for 10 reps
Dive Bomber or Judo Pushup for 10 reps
-try to execute each active rest at a slow pace

Round 2: Interval Skipping for 2 min

Active Rest:
Pike up for 10 reps
Burpees for 10 reps

Round 3: Interval Skipping for 2 min

Active Rest:
Medicine Ball Triangle Crunches for 10 reps
Medicine Ball Pushups for 10 reps

2 minute rest

Then Continue Workout with following dumbell circuit:

1. DB Swing for 10 reps
2. DB Squat and Cling for 10 reps
3. DB Row and Twist for 10 reps
4. DB Corkscrew for 10 reps

2 min rest (get your body hydrated)

1. Pullups for 8 reps

2 min rest

1. DB Curls 10 reps
2. Tricep Extensions for 10 reps
3. DB Shoulder Press for 10 reps

2 min rest

1. Straight Leg Crunches for 10 reps
2. Straight Leg Raises for 10 reps
3. Box Crunches for 10 reps

2 min rest

1. Shadowbox for 3/2min rounds

2 min rest

Finally static stretching.

This workout is for more advanced people. Before you begin this workout I recommend you start off with Train at Home Part 1 first. Also, build up your cardio by interval running and aerobic running.

Discipline is key,

Alex

Train at Home Part 1

When you are looking to increase your fitness level, cardio, or technique, you must train even on the off days. For instance if you workout or have a boxing or kickboxing class on Mondays, Wednesdays and Fridays, continue your training at home on Tuesdays, Thursdays, and Saturdays with Sundays as a rest day.

Here is a simple workout that will tax every musle and help increase your muscle endurance along with your cardio. You can begin this workout by running or shadowboxing to warm up your body. If you shadowbox do 3/3 minute rounds with 30 sec rest. Then continue with the following workout.

Home Workout 1: The Burnout
Perform the following workout as a circuit for 3 sets with 10 to 20 reps each. For beginners, I recommend to start with 10 reps for each workout.

Dumbbell Swing
DB Squat and Press
DB Row and Twist
Corkscrew
DB Bicep Curls
DB Tricep Extensions
Straight Leg Crunch
Seat Raises/ Thrusts
Isolated Box Crunch

Try this workout on your off days to gain muscle endurance and increase your cardio.

"Knowing is not enough; we must apply.
Willing is not enough; we must do."
--Johann Wolfgang von Goethe

Alex