Archive for Workouts
The Myrtle Beach Express Workout
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Ah, the sun, the sand, the reps...
If you’re a fan of fitness with a family, you know how tough it can be to get away for a workout when your being pulled in different directions on vacation. What is supposed to be a relaxing, laid back trip can quickly turn into a whirlwind of plans, and scheduled activities. Often, your greatest plans for “getting it in” on vacation can fall by the wayside in favor of you family’s desires. Sounds just like back home, huh? My family and I literally just got back from Myrtle Beach, SC and I’m happy to say that in spite of my excessive consumption of vacation calories, I feel like I’m a little more in shape than when I left. I’ve got teenage daughters, and a little boy who is going through his “I’m a 2 year old, hear me roar” phase, so at times, it got a liiiittle hectic. The hotel gym wasn’t bad. I’m a minimalist at heart, so I don’t need a lot of equipment, just give me room to work, and I’ll make it happen. I had dumbells, a bench, an Android interval timer, and a pretty cool cable multi trainer, here’s an example of what I did:
Warmup: 8-10 minutes cardio/calisthenics
Dumbell strength circuits
Circuit 1: 3 exercises (DB squat, knuckle pushups, alternating bent over DB row), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 2: 3 exercises (DB lateral lunge, DB alternating shoulder press, alternating DB curl), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 3: 3 exercises (Jumping jacks, cable rotation left, cable rotation right), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Stretch/cooldown: 8-10 minutes
I was in and out in about 30-40 minutes, and felt great. I got a great sweat, burned some calories in advance, lol. I did his same workout 3 days of the 5 we were away, with 45 minute cardio sessions in between. I got it in first thing in the morning to ensure it was done, and I wouldn’t miss. I didn’t feel so guilty eating at the Brazillian steak house later in the evening! These kind of short, but dense workouts are the hallmark of my Metabolic Mayhem training program. We knock it out bright and early, burn some calories, and setup your metabolism to churn and burn all day.
Try this workout for the next week, come back and leave your comments below!
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio . Download his FREE eBook “Ultimate Fat Burning Secrets” by completing the form below!
Step Up To Ladder Workouts For Accelerated Fitness Training
Posted by: | CommentsOne of my favorite methods of training are ladder workouts. A “ladder” is an exercise that is done in an ascending then sometimes descending fashion. Rather than doing straight sets, like 2 sets of 10, a ladder enables you to put a lot of volume into a short amount of time. There are a few ways to do a ladder workout. One of my favorites is done with a partner, and is comprised of 3 basic body weight calisthenics: jump squats, pushups, and the sit up.
Here’s how it works…
You and your partner face each other and begin trading reps. You do one, your partner does one. You do one, two, your partner does one, two. You do one, two, three, your partner does one, two, three. And so forth, all the way up to ten. But you aren’t done there. Now that you’ve climbed the ladder, it’s time to come DOWN the ladder, all the way back to one.
Rest for 60 seconds and move on the the next exercise, and repeat until you’ve completed all three exercises. This a a great method to use as a stand alone metabolic conditioning workout, or as a nice workout finisher if your are more advanced. Don’t be fooled by the simplicity of the exercises. As you run through the workout, you will experience a compound effect from the increasing work density.
Many of my bootcamp clients, know that when it’s “ladder week”, they can expect to be thoroughly worked, and burn a ton of calories. Give it a try, and tell me what you think!
Chad Smith is a Hagerstown personal trainer, Herald Mail fitness columnist, and co-owner of Home Team Fitness Training. He is also co-host of “Jumpstart” weekdays on FTNS, World’s First Fitness Radio. Find him on Facebook at http://www.facebook.com/hometeamfitness, or visit his website http://www.hometeamfitness.net.
Hagerstown Personal Trainer “Burns The Butter” With Metabolic Mayhem Program
Posted by: | CommentsHagerstown Post-Turkey Day Fat Loss Workout “Finisher”
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So it’s the day after Thanksgiving, and if you’re anything like me, you had just a liiitle too much to eat at one of your holiday edition meals. Love those yams, potates, corn pudding, and stuffing, but man does it do a number on your gut! I’ve heard people tell me that they’ve actually gained as much as 4 pounds literally overnight after Thanksgiving.
Well, here’s what you’re going to do. You are going to do this Post-Turkey Day workout “finisher” for some much needed additional calorie burning.
This will be a continuous work circuit, which is one of my favorite ways to train circuits. Get yourself a set of moderate weight dumbells, and a timer and set it for 10 minutes. The idea is to complete 10 reps of each exercise in the following circuit as many times as possible in the ten minute time limit. You should be able to get at least 4-5 rounds in, 8 if you really crank it. This is a great way to finish your regular workout, and give yourself a real metabolic booster shot to burn of some of the fat you gained yesterday.
Here’s the circuit:
- dumbell sqaut to shoulder press
- dumbell deadlift with row
- standing dumbell rotation
Once again, complete 10 reps of each exercise in the circuit as many times as you can for 10 minutes, and work as hard as you can! This 10 minute metabolic “finisher” can take your regular workout into overdrive, and put you on the path to a leaner, more toned physique.
-c
