W.O.W. June 27, 2011

Work Out Of The Week

This is a complicated pyramid work out. It's complicated to figure out, not to do. You will perform 5 drills in order but the times will vary.

Here's the formula:

Drill #1-50 seconds
Drill #2-50 seconds, Drill #1-40 seconds
Drill #3-50 seconds, Drill #2-40 seconds, Drill #1-30 seconds
Drill #4-50 seconds, Drill #3-40 seconds, Drill #2-30 seconds, Drill #1-20 seconds
Drill #5-50 seconds, Drill #4-40 seconds, Drill #3-30 seconds, Drill #2-20 seconds, Drill#1-10 seconds

You can do the above with any five drills. The sequence is about 9 minutes long. Go through it in order, Drills #1-5, and then rest. Repeat everything but start with Drill #5 and go backwards.

Here are today's drills:



#1 Jacks

#2 Push Ups

#3 Jump squats

#4 Sit ups

#5 Burpees

Go through the above drills, rest, and then repeat in reverse order.




Yes, it's hard to keep your own time but there are ways to do it. There are interval apps for smart phones and there are watches with which you can program any interval length.

Great Summer Salad

Very simple and very good PLUS you don't need any dressing.

1/4 head of romaine lettuce
1 small tomato. chopped
1/2 sweet red pepper cut in slices
1 hard boiled egg, chopped
1 skinless chicken breast, chopped and mixed with one tablespoon of low fat mayo

Toss everything together. The salad is very satisfying and the protein means you won't get hungry as quickly.

Total calories: 300
Protein: 26
Carbs: 34
Fat: 8

W.O.W. June 18, 2011

Workout of the Week

Warm up for about 5 minutes any way you like.

Set up a barbell with enough weight on it that you can curl 8X. Perform the following in order.


25 jacks
Bicep curl 8X

20 burpees

Shoulder press 8X

10 8 ct bodybuilders*
Tricep french press with barbell 8X

25 crouch squat hops

Bent over row 12X

20 squat thrusts
Floor bench press 12X

10 jack and tuck**

25 sit ups

You can repeat everything or just stick to the one run through. You must make sure the barbell is loaded with enough weight that the one set is a struggle. Sometimes it's hard to figure it out so play around with it until you get it.

Stretch.

*8 ct bodybuilder: starts like a burpee (hands down, kick back, 1 push up) then add on 2 jacks with the legs on the floor, hop in and hop up.

**Jack and tuck: 1 jack, 1 tuck jump. Simple.

Get Outside!

We stay inside way too much. Now that the weather is better it is time to get outside! I know it's really hot in some places but you do have options. Even in the desert the temperatures are tolerable in the morning hours.

It is also super easy to do. Find a park and you have a plethora of readily available 'equipment' to use. Use a wall or bench to perform step-ups, sit squats, bi-level squats, incline push ups and dips. Open fields can be used to run sprints and provide a cushy surface for push ups, burpees and ab work. Often there are stairs near by as well. Stairs are a fantastic work out. If you don't know what to do besides just run up and down them I have included a stair work out below.

And one of the most important benefits of exercising outdoors has to do with your brain. The Peninsula College of Medicine writes "......compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported a greater enjoyment in their exercise activity and stated that they were more likely to repeat it at a later date".

So there you go. Great benefits and a better chance that you will stick with your exercise program. Can't beat that.


Stair Work Out

Start with an easy jog to warm up. It's a great idea to park a few blocks away from the stairs and then jog to and from your work out. All the drills are simple and intense.

Run up singles 5X
Run up doubles (every other stair) 5X
Run up triples 5X - I have had clients that are 5 feet tall. If they can take every third stair so can you.

Hop up singles 1X
Hop up doubles (again, every other stair) 1X
Hop up sideways, leading with right shoulder into the stair 1X
Hop up sideways leading with left shoulder 1X
Repeat all four drills three more times (total of four sets).

Obviously the length of the workout depends on how long the staircase is but you can do all the drills one time through or repeat everything. Mix it up.

Make sure to stretch the crap out of your calves, quads and hamstrings....but especially your calves.