Workout Of The Week May 14th, 2012

This weeks WOW is all about legs, especially glutes.


Once again you will need access to a treadmill or access to a hill that is about two blocks long.

Warm up by jogging outside or on the treadmill.

Perform the following all on one leg, back to back, before switching sides, using a high bench:

 Step up and down - 10X 

Turn sideways to bench, squat and then up lifting your knee - 10X

 Glute Dips

Stand on top of the bench with one foot on the bench and the other hanging over the edge, lower yourself so that your toe just barely touches the floor and then pull yourself back up without placing the foot all the way on the bench top (so just tap the top or, better yet, don't tap at all).  Make sure you stand all the way up to straight leg after every repetition. I call this exercise glute dips. - 10X
Repeat all the above on the other leg.

Run 3 hill repeats.  If you are using a treadmill run on 10-13% incline for 2 minutes and then level off for 1-2 minutes and repeat two more times.





Repeat all of the above a total of four rounds.

To finish sit on the bench (wall, whatever) and perform knee in/kick out for abs.  3X20

This time of year the weather is awesome most places around the country.  You could easily do this entire workout outside.  All you need is a wall or a park or picnic bench.  People who get outside regularly have less stress and feels more content.  Can't really do that in the dead of winter so take advantage of the weather now.

Workout Of The Week May, 2nd, 2012

The W.O.W. this week is about the weight room.  I usually do workouts that are accessible to everyone, even those that workout at home, but I have had requests for workouts that are done in the gym.

It is best to do your weight training first, instead of your cardio.  I know this feels counter-intuitive to most of you but you will tap into your fat sources quicker when you get to your cardio if you lift first.  That being said whatever you are really trying to focus on that day should come first. I feel weight training is more important then cardio.  When people ask me what's better cardio or weights, weight training wins hands down.  If you lift correctly you cannot tell me that weight training isn't cardio vascular.  Your heart rate should be up and you should be watching your recovery, too much recovery is detrimental to your training but so is too little.  You will learn the right balance once you've been in the weight room long enough.

The below workout is for chest and back.  I will post bis/tris/delts and legs in the coming weeks so check back or sign up so you see the new posts when they come out.


Warm Up (Professionally I have to say this although I know you guys rarely do it:))

Set up the bench press with a weight that you struggle with at 6-8 reps (use an Olympic bar, not those pre-made bars).  Locate the closest pull down machine so that you can move quickly from one to the other and set up weight the same way you did the bench press.

5 sets of the following:

Barbell bench press for 5-6 reps making sure the brush your chest with the bar, that is a legal lift so practice it.

Pull down for 5-6 reps.  When you pull down the bar should stop just below your chin, not your chest.
Rest for 30-60 secs.  Your chest has been recovering while your doing back and vice versa.

You will have longer recovery as you set up your next two exercises.



Find as set of dumbbells for chest flyes that you can lift for 10-12 reps without too much trouble.  Set up an incline bench.
For back also pick a weight that you can lift for 10-12 reps.  This weight should definitely be heavier then the weights you are using for chest.  Don't get in the habit of being lazy and just use the same dumbbells for the both exercises.  Your back is the second largest muscle group and your chest is the third so choose accordingly.

5 Sets of the following.

Incline dumbbell chest flyes for 15 reps.  Watch how low you go with your flyes, otherwise your could strain your shoulders.














 One arm dumbbell row for 15 reps.  Put your hand on a bench for back support.  Please.

Finish with 3 sets of push up and rows and 3 sets of 20 bicycles for abs.