The Making of Yourself

If you participated in the 60 day Clean Eating Challenge, or even part of it - you should recognize how important a healthy, well-rounded diet is to shaping your body.  You can't expect your body to change if you don't change the way you eat.

This week we will be strength training multiple muscle groups everyday - but we will be doing our HIIT training in between sets.  Your lifting circuits will be considered your active recovery.

Take a few minutes and warm-up.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Lying Chest Press - heavy weight - 12x
Standing Behind the Head Tricep Extension - heavy weight - 12x
Standing Overhead Shoulder Press - medium weight - 12x
10 Burpees with Pushup and Knee Tuck/Jump Squat
10 V-Ups


Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Lying Chest Fly - medium weight - 12x
Standing Bent Over Tricep Kickback - light/medium weight - 12x
Standing Lateral/Side Raise - light weight -12x
10 Box Jumps or Step Ups each side
20 Bicycle Crunches



Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Lying Incline Chest Press - heavy weight - 12x
Lying Tricep Extensions/Skullcrushers- light/medium weight - 12x
Standing Front Raise - light weight -12x
10 Squat Jumps
20 Jump Lunges
30 Weighted Russian Twists - sitting up on your sitz bones, holding a db, lean back, option to pick feet up, twist weight side to side


TRAIN WITH INTENTION!

The Magic Formula

enough said.

This week's workout agenda is similar to last week's.  One HIIT workout to be done everyday with a one or two body part lift.

Monday - HIIT + Chest and Triceps
Tuesday - HIIT + Back and Shoulders
Wed- HIIT + Chest and Biceps
Thursday - HIIT + Back
Friday - HIIT + Triceps and Shoulders

HIIT ROUTINE: go thru 1x
10 Burpees with Pushup and Knee/Squat Jump
50 Mountain Climbers
10 Box Jumps
50 Plank Jacks
10 Touchdown Jump Squats (touch floor)
50 Oblique Knee Tucks (in mountain climber - knee to opposite elbow)
10 Around the World V-Ups (one L side V-up, one center V-up, one R side V-up)


STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)

BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly


BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range

TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback

SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!

Steady As You Go

It's hard to keep doing something day in and day out when the results come slowly.  Most of us like to see the results of our hard work immediately - but unfortunately that's not the way our bodies work.  Change not only takes time, but is composed of numerous parts.  In our cases - working to achieve the bodies we want requires :

INTENSE WORKOUTS + CLEAN AND HEALTHY EATING + SLEEP + DEDICATION + PATIENCE

And without paying attention to each and every piece of the equation, you will not achieve your goals.  So take a moment and make sure that you understand each piece.

This week we are going to strength train 4 days - taking Wednesday off from lifting.

Week's Plan

Monday - HIIT + Back and Biceps
Tuesday - HIIT + Chest, Tris and Shoulders
Wednesday - HIIT - go thru circuit 2x
Thursday - HIIT + Back and Triceps
Friday -  HIIT + Chest, Biceps and Shoulders

There is only one HIIT routine this week - it is a timed challenge - your goal is to beat your time each day!

500 Rep HIIT ROUTINE: go thru 1x - (except Wednesday - go thru 2x)
100 Jump Rope Skips or High Knees
10 Burpees without Pushup
15 Pushups
100 Squat Jumps
10 Side Burpees with elbow to knee crunch
15 V-Ups
100 Jump Lunges
10 3/4 Burpees
15 Weighted Sit Ups - holding weight over chest with straight arms
100 Mountain Climbers
10 Box Jumps
15 Side Plank Drops each side


STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)

BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly


BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range

TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback

SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!

Immediate Satisfaction or Long Term Results?

It's hard to not give in to the wants of 'now' versus restraining yourself because of your long terms goals.  But remember, every day counts.  You can always start 'tomorrow', but that just means your end goals are put off by one more day.  Making changes to achieve your fitness goals, whether it's weight loss, strength gains, athletic goals or whatever, requires some sort of change and then adaptation.  It will always be hard in the beginning, believe me I know, but you just have to give your body some time to adapt to it, understand it and then accept it.

QUICK HIIT - go thru 3x

5 Burpees WITH pushup and Knee Tuck/Squat Jump
10 Box Jumps or Step Ups each leg
15 V-Ups
20 Mountain Climbers
25 Crab Toe Touches - video of this in NEW MOVES tab
30 Second Forearm Plank Hold


SHOULDERS - 
Go thru each exercise for 3 sets, rep counts 15, 12, 10  - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 3 SETS of the exercise, move on to the next one

Seated OH Shoulder Press - palms face forward

Seated Side Raise - palms face down - keep your elbows and wrists in line

Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!

Control, Conquer - Get Some Guns!

QUICK HIIT - go thru 2x
50 Squat Jumps
10 Pushups
50 Jump Lunges
10 V-Ups
50 Skates/Side Jump Lunges
10 Side Plank Drops - each side
50 Mountain Climbers
10 Plank Pushups - start in forearm plank, straighten both arms or 'pushup' to straight arm plank.  Bending one arm at a time, return to forearm plank

ARMS - 
Go thru each exercise for 3 sets, rep counts 15, 12, 10  - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 3 SETS of the exercise, move on to the next one

Alternating Bicep Curl - palms face up

Lying Triceps Extensions (Skullcrushers)

Double Arm Hammer Curl - palms face eachother

Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight

TRAIN WITH INTENTION!

Do The UnRegrettable . . .

Yeah - unregrettable isn't really a word...but I like the way it sounds :)
So your chest should be feeling pretty good from yesterday's workout.  Today you're going to hit your back.  Once again, heavy weights are needed to really fatigue those large back muscles!  The last exercise in the back workout doesn't require as heavy weights since it targets your upper back.


500 Rep QUICK HIIT - go thru 1x
50 Jump Rope Skips or High Knees
50 Mountain Climbers
50 Jump Rope Skips or High Knees
50 Bicycle Crunches
50 Jump Rope Skips or High Knees
50 Plank Jacks
50 Jump Rope Skips or High Knees
50 Alternating Toe Touches
50 Jump Rope Skips
50 Supermans - lying on your belly arms reaching overhead and legs straight - lift arms and legs up and hold for a moment.  OPTION - lift your arms OR legs

BACK - 
Go thru each exercise for 4 sets, rep counts 15, 12, 10 and 8 - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 4 SETS of the exercise, move on to the next one

One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palm facing in.

Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!

Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


TRAIN WITH INTENTION!

Where the Magic Happens

So yes, there is a place where 'magic' happens and you can get the body you want - you just have to work for it :)

I apologize once again for not posting anything yesterday.  I hope you were able to grab an old workout and push through it.  This week we are going to try something new!!!  YAH!!!!  We will start with a quick HIIT workout, and then you are going to lift 1 or 2 body parts per day - Heavy.  If you do the workouts correctly, you should end each set lifting more weight than you have before.

QUICK HIIT - go thru 3x
10 Burpees - no pushup
10 Squat Jumps
10 Jump Lunges
10 Side Plank Drops - Left
10 Mountain Climbers
10 Side Plank Drops - Right
10 Oblique Mountain Climbers  - knee to opposite elbow
10 V-Ups
10 Box Jumps
10 Skaters/Side Jump Lunges


CHEST - 
Go thru each exercise for 4 sets, rep counts 15, 12, 10 and 8 - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 4 SETS of the exercise, move on to the next one

Lying Flat Bench Chest Press

Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body

Lying Flat Bench Chest Fly


TRAIN WITH INTENTION!

No Trickery Here

For all of you who started the Clean Eating Challenge with me 4 weeks ago - CONGRATS! -  you are half way through.  Things should be much easier now - knowing what to eat, how to shop, when to eat.  Those of you that are just starting - stick with it!  Even if you can't eat clean 100%, which I don't expect you to, aim for a majority of the time.  Positive changes will come as you clean up your diet and stick with your workouts.

This week's plan:
I am giving you 2 HIIT workouts this week.  Perform HIIT option 1 on Tuesday/Thurs and HIIT option 2 Wednesday/Friday.  Make sure you time yourself each day because your goals on Thursday and Friday is to BEAT YOUR OWN TIME from Tuesday and Wednesday.

HIIT WORKOUT - OPTION 1 - go thru 3x
10 Burpees - no pushup
10 Box Jumps or Step Ups each leg
10 Decline Knee Tucks - feet on bench, pull one knee at a time in towards your chest
10 Lunge Back to Front Kick - each leg
10 V-Ups

HIIT WORKOUT - OPTION 2 - go thru 3x
50 Jump Squats
40 Jump Lunges
30 Alternating Toe Touches - flat on back, legs straight and arms overhead.  Lift one leg up as opp arm comes up and reaches towards your toe
20 Oblique Mountain Climbers - knee towards opposite elbow
10 Side Plank Drops - each side


FULL BODY STRENGTH TRAINING ROUTINE - go thru the ENTIRE circuit 3x - if you can, increase the weight you do on every exercise each time you go thru the circuit

Lying Chest Press
Standing One Arm DB Row - in lunge position, palms faces in
Lying Chest Fly
Seated Overhead Press
Upright Row - dbs start in front of your thighs, palms facing your thighs, keeping your elbows high, pull the dbs up to your chest
Standing Double Arm Biceps Curl
Standing Behind the Head Triceps Extension

TRAIN WITH INTENTION!