It's YOU All Week

Hey Guys - 

Hope you had a most wonderful Thanksgiving.  Now, put your indulgences behind and you and only look forward.  Whether you stayed on track or veered off a bit, there's nothing you can do about it now, so just focus on getting back on track.  But this I leave up to you this week!  I have to undergo some minor surgery that's going to lay me out a bit so I'm not going to attempt to put together any workouts for you guys, because who knows what I will think of when I'm hopped up on some nice pain killers :)

So I leave it to you!  You can go back and pick and choose through all the workouts I've designed and put together your plan for the week.  Just make sure you are getting a total body lift throughout the week!

Good luck, and as always.....TRAIN WITH INTENTION!

Make It Worth It

Tomorrow's the big day!  The big feast - such a big feast that the whole country closes and gives you the day off so you can eat all day :)  But don't fret - you can get through this.  Just treat it like any other day.  Keep your portions small, fill up on fruits and veges and allow yourself a treat here and there.

But just in case you're getting worried - let's torch some major calories today to ease your mind!

Wednesday's HIIT - Go thru 1x
10 Burpees with Pushup
25 Squat Jumps
10 V-Ups
50 Mountain Climbers
10 Firefly Pushup - knee comes to same side elbow as you come down into the pushup
50 Jump Lunges
10 Front Lunge with Rotation (each leg) - Hold a HEAVY db, lunge forward and twist in the direction of the front leg
25 Lunge Back to Squat Combo
10 3/4 Burpees with Pushup


Wednesday's Lift - Legs and Shoulders - 3 sets 
20 Mid Stance Squats - holding HEAVY dbs at your side
12 Seated Overhead Press - MEDIUM weight - palms face forward
20 Plie/Wide Squats - holding one HEAVY db between your legs
12 Side Raises - LIGHT weight - palms face eachother
20 Off-Set Lunges (each side) - holding one db on the side that your leg is in front
12 Front Raises - LIGHT weight - palms face down

TRAIN WITH INTENTION!

Turkey Minus 2 Days

Keep the momentum going.  2 Days until the big feast!  Let's do a bit of HIIT and then lift ARMS!

Tuesday's HIIT Pyramid
100 Jumping Jacks or Jump Rope Skips
90 Jump Lunges
80 Mountain Climbers
70 Bicycle Crunches
60 Pushups (20 Regular, 20 Tricep, 20 Divebomber)
50 Jump Squats
40 Russian Twists with Weight
30 V-Ups
20 Box Jumps or Step Ups each leg
10 Burpees no Pushup


Tuesday's Lift - ARMS (Biceps and Triceps) - 3 sets, 12 reps each
Double Arm Bicep Curl -  palms face up
Lying Tricep Extension/Skullcrusher
Alternating Hammer Curl - palms face eachother
Single Arm Bent Over Tricep Kickback - because you're only doing one arm at a time, you can go up slightly in your weight

TRAIN WITH INTENTION!

Prepping for Thanksgiving

Thanksgiving is just a few days away.  And even though we don't plan on it, we tend to eat a bit more than we should - but why not?  You have been working hard day in and day out and you deserve to indulge a bit, just make sure you keep your indulgences in the bad stuff to a minimum!  If you want a second helping of turkey and some sweet potatoes, go for it!  If you want a piece of pie for dessert, why not, just make it a small piece - everything is okay in moderation.

This week we are going to be proactive about our Turkey Day indulgences!  HIIT it hard and lift some serious weight.

Monday's HIIT - 25 Reps of all the following:
Burpees without Pushup
Pushup
V-Ups
Squat Jumps
Tricep Pushups
Bicycle Crunches (25 each side)

Monday's Lift - BACK AND CHEST - 3 sets, 12 reps each

Bent Over Alternating Row - heavy weight - palms face eachother
Lying Chest Press -heavy weight - palms face forward at the top, as you bring them down rotate palms to face eachother
Bent Over Double Arm Row - mediume weight-  palms face back
Standing Chest Scoop - light weight - stand with arms about a foot away from your sides, elbows slightly bent, palms up, scoop the dbs up and together to the height of your upper chest
Lying Pullover - one heavy db - hold over chest with slight bend in elbows - slowly drop weight behind your head keeping your arms as straight as possible, pull back over chest

TRAIN WITH INTENTION!

Just Keep Holding On

Let's get through one more workout to finish out this week!  Your cardio is up to you today.  If you want, do some sprints on the treadmill, go back and pick out an old HIIT workout, do 20 full out burpees - your choice!  Just spend 15 minutes getting your heart up and some sweat going.

Triceps and Legs - HEAVY LIFT 
6 sets of each exercise, 8-10 reps for Tricpes, 20 reps for Legs

Narrow Stance Squat - holding weights by sides
Lying Tricep DB Skullcrusher/Extension
Plie/Wide Stance Squat - hold 1 db between legs
Seated Behind the Head Tricep Extension
Elevated Lunge - back foot elevated
Standing Double Arm Tricep Kickback

Nike's Right

If you lifted correctly yesterday - your back and shoulders should be feeling a bit sore today :)  Try and meet that intensity again today when you lift Chest and Biceps.

QUICK HIIT - go thru the circuit 3x
10 Burpees without Pushup
5 Around the World V-Ups - 1 L, 1 Middle and 1 R
50 Jump Lunges
50 Oblique Mountain Climbers - knee tucks to opposite elbow

Chest and Biceps HEAVY LIFT - 6 sets of each exercise, 8-10 reps
Lying Chest Press - palms face forward
Standing Double Arm Biceps Curl - palms face up
Lying Chest Fly - palms face eachother
Seated Hammer Curl - palms face eachother

TRAIN WITH INTENTION!

The Making of You

So for the next 3 days - we are going to lift heavy.  2 body parts per day - just a couple of exercises each body part, but 6 sets of 8-10 reps each.  So you really need to pick up some serious weight!

Quick HIIT - go thru the following circuit 3x 
50 Jump Rope Skips or High Knees
10 Box Jumps or Step Ups each leg
10 PushUps
20 Alternating Toe Touches

Back and Shoulders HEAVY LIFT - 6 sets of each exercise, 8-10 reps - you can go thru the exercises as a circuit or do all 6 sets of one exercise and move on
(if you get through the first set and feel like you could have done more than 10 reps - go up in weight for your next set)

Single Arm Bent Over Row - you can either lean on a bench/chair or maintain a lunge position - palm faces in
Standing Double Arm Overhead Shoulder Press - palms face forward
Double Arm Bent Over Rear Delt Fly - palms face back, bring arms up and out to the side - lead with your elbows

TRAIN WITH INTENTION!

Be Yourself

Be who you want to be today to become who you want to become tomorrow!

I hope you all had a great Veteran's Day yesterday - here in the Northeast we had an Indian Summer day that was short lived but very much enjoyed.

Alright - getting back to the down and dirty of it all - let's workout!

Today is a HIIT workout - push yourself thru this one!  We will be lifting heavy the remainder of the week.

Go thru the HIIT Circuit 3x
25 Prisoner Squats - hands behind head
5 Burpees no pushup
25 Goblet Squats - heavy weight - hold with both hands right under your chin - squat as low as you can
5 Burpees no pushup
25 Pushups
5 Burpees no pushup
25 Weighted SitUps or Crunches
5 Burpees no pushup
50 Mountain Climbers


TRAIN WITH INTENTION!

If you made it through the workouts this week - give yourself a pat on the back - they were not easy at all.  You should also give yourself a high-five for pushing yourself through each and every workout that you give your 100%.  I know that working out isn't on the top of most people's 'fun things to do' list - but it should be on the top of everyone's list of things they 'must do' for their health.

I know there is a sense of relief on Fridays - only one more workout and then we're free for 2 days!  But remember - you should make sure you get your body moving in one way or the other on those 2 days - these are ACTIVE recovery days.  This is extremely important if you start to let your diet slip a bit on the weekends!

Let's go out with a bang!

Rep It Out - 50 Reps of every exercise - don't move on until you've finished your 50 Reps!

Prisoner Squats - Squat as low as you can keeping your hands behind your head
Forward/Backward Lunge - 25 each leg - Lunge your R leg forward and then immediately push off and Lunge it back - complete all reps on one leg before you move to the other - try not to touch your foot in the middle if you can!
PushUps
Full Sit-Ups
Mountain Climbers
3/4 Burpees - check on the NEW MOVES tab for a video of this move


TRAIN WITH INTENTION!

It's about setting goals and doing everything to achieve them!

Just like yesterday, you've got a quick HIIT and then a lift that will include Chest and Arms.

Thursday's HIIT - go thru 5x
5 Burpees - no Pushup
10 Pushups
15 Box Jumps or Step Ups each leg
20 Weighted Full Sit-Ups

Fantastic - now go pick up some dumbbells and chisel some more muscle :)  Click on the STRENGTH TRAINING  link to the right and go thru the Chest and Arms Circuits.

TRAIN WITH INTENTION!

So how was it?  Yesterday's Burpee Challenge. Hopefully it pushed most of you out of your comfort zone - that's where things change - so that's where you train!

We're going to go back to some old Strength Training Routines we were doing months ago - so after your HIIT circuit - no burpees I promise - click on the STRENGTH TRAINING CIRCUITS link to the right and lift BACK AND SHOULDERS.

QUICK HIIT - go thru 3x
50 Jump Rope Skips or High Knees
100 Mountain Climbers (50 Regular, 50 Oblique - knee towards opposite elbow)
50 Crunches

Okay, great job - go lift :)

TRAIN WITH INTENTION!

Here We Go! Burpee It Up!

Alright then - here we go - the dreaded BURPEE workout!  I'm pretty sure you all have a love/hate relationship with the burpee - you LOVE to HATE it :)

This is a true test of working outside your comfort zone.  Not only are you doing an exercise that is difficult and that you don't enjoy, you've got a whole bunch of reps to do :)

BURPEE LOVE - just go thru it ONCE!
25 Burpees without Pushup with Tuck Jump/Jump Squat
25 Crunches
25 Burpees with Pushup no Tuck Jump/Jump Squat
50 Bicycles
25 3/4 Burpees
25 V-Ups
25 1/2 Burpees (Plank Jumps, in plank - jump both feet in and then back)


TRAIN WITH INTENTION!

Do You?

You can't become who you want to be without taking chances, risks and being open to change.  The same thing applies to your fitness goals.  The only way to get the body you want is to change what you're doing, step outside the box, and train smart!  Know that sweating it out and pumping iron is only part of the equation - eating properly is the other part.  Once you get them both right, change will come, but give it time - once you put all the pieces together properly, you will start to see results.

So here it is - Let's step out of the box for today's workout.

Go thru the HIIT/Strength Training Circuit 3x
100 Jumping Jacks or Jump Rope Skips
5 Burpees with Pushups
15 Bent Over Double Arm Rows - HEAVY WEIGHT
15 Double Arm Biceps Curl - MEDIUM WEIGHT
50 Jump Squats
5 Burpees with Tricep Pushups
15 Lying Chest Presses - HEAVY WEIGHT
15 Standing OverHead Shoulder Press - MEDIUM WEIGHT
25 Box Jumps or Step Ups each leg
5 Side Burpees (each side) with Knee to Elbow Crunch
15 Standing Behind the Head Tricep Extension - ONE HEAVY WEIGHT
15 Weighted V-Ups - ONE MEDIUM WEIGHT


TRAIN WITH INTENTION!

Don't Forget the Most Important Piece

When I talk DIET - I'm not talking about the traditional sense of dieting - I'm talking to the way you eat as your diet.  The EAT CLEAN DIET is all about eating healthy - whether you are working on loosing weight or gaining muscle.

Last workout of the week - finish it off and then enjoy your weekend.

You've got 10 rounds - yup 10 rounds - 10 reps of 10 exercises!

Go thru the circuit 10x - 10 reps each
Burpees without Pushup
Jump Squats
Jump Lunges
Side Jump Lunges/Skaters
Mountain Climbers
Pushups
L Side Plank Drops
R Side Plank Drops
V-Ups
Bicycle Crunches

TRAIN WITH INTENTION!