Posts tagged quick workouts

Walk the Dog (Read this one)

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This cold weather is not very motivating is it? Other than my motivation to stay indoors and drink hot beverages.

I’ve got a bunch of different projects I am working on right now, so I have been sitting at a computer a lot more than normal. Getting everything ready for the 6 week transformation challenge, setting up everything for an awesome year of Huntsville Adventure Boot Camp, programming for our middle school boys mentoring program, end of year tax stuff, and a lot of the little stuff that adds up. All while trying to keep a 12 year old entertained with something other than video games for 8 hours.

Then you add in the doorknob epidemic that swept through our house. We somehow managed to rip two doorknobs off of doors in the same week. And by we, I mean me of course. It is crazy!

And I am not handy at all, so this is panic level disaster for me. Add in that I need to replace my son’s basketball rim and things are not looking good. But I figure if I can keep putting these things off, they will somehow magically we fixed.

Then my wife asked me if I wanted to take the dog for a walk. My first thought was absolutely not. First off all, we can’t get out of the house because we have no doorknobs. Second of all it is cold. And third, I can’t possibly tear myself away from all my important work for 20 minutes to walk a dog!!!

So we are walking the dog, my wife is very persuasive, and it is great! Get up, get moving, get some fresh air I feel like a new man.  And then things start happening.

I fix one doorknob! Fix a SECOND doorknob! I fix the basketball goal! Well mostly fixed it that day anyway. My fingers froze and quit working.

The catalyst for this whole thing was a short walk. And that is the lesson I want you to take from all of this.

Losing 50 pounds does not start with you losing 10 pounds in a week. Many times it starts by you deciding to drink a 12-ounce soft drink instead of the 20-ounce version.

Training for a marathon does not start with you going out and running 10 miles. Many times it starts with walking for 30 minutes.

You don’t have to start with some huge, grandiose fitness gesture. All you have to do is start.

What can you do tomorrow to start? If it is starting boot camp with us, we would be lucky to have you. If it joining the 6 Week Transformation Challenge, that would be awesome too.

But maybe you are not there yet, and that is absolutely fine. You’re ready when, you’re ready. You need to decide what step works best for you. A walk, eating a vegetable, a yoga class, go dancing, a fitness DVD, going to bed earlier, drinking more water, eating slower.

Big or small, just start and keep building from there.  You don’t have to settle for not feeling your best. You deserve the best and you can still attain it.

Start.

5-5-5 Fat Burning Circuit

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internet-high-five

Summer is a busy time for a lot of people. More travel, kids are at home. When time gets tight, workouts can be the first thing to go.

Next time you are tight on time, give this circuit a try:

 555 Circuit

  https://youtu.be/GnRUXjchZhM

For the lower body circuit, you can use a kettlebell or a dumbbell. You will do 5 swings, 5 goblet squats, and 5 deadlifts. After the 5 deadlifts, you will start back with the 5 swings. Keep that up for 1 minute straight, rest 30 seconds, and then start the upper body circuit.

The upper body circuit is shoulder presses, bent over rows, and pushups on top of your weights. Same pattern as the lower body with the continual 555s.

Do each circuit for as long as you have time for. It won't take much time, it hits several muscles from head to toe, burns fat, and gets your heart rate going.

Give it a try and let me know what you think!

The Elevate Workout

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Elevate-Workout-1  

I'm really excited about this weekend because our boot camp family is marching in the Saint Patrick Day's Parade! Always a good time with great people.

Got an e-mail about the parade telling people to make sure they are wearing sunscreen. When you have a high concentration of gingers you can't mess around.

So I will need to get my workout done early that morning so I can be ready to look good in my gold pants. If you are looking to do a quick, effective workout this weekend I have a good one for you.

I call it Elevate because it sounds like a fancy restaurant.

You need an elevated surface of some kind for this one. It can be a bench, box, fireplace, whatever you can find.

You will do each exercise for 30 seconds, then rest 30 seconds. Go through the whole list 3 times.

Here are your exercises:

1. Bulgarian split squats (Right leg)

(Start off with a nice long stride with one foot up on the bench. You can either have shoelaces down on the bench or you can put your toe on the bench. Push that back knee towards the ground like you are doing a lunge, then push through your front heel to stand back up)

2. Bulgarian split squats (Left leg)

3. Feet elevated pushups

If you get too fatigued, go to regular pushups or hold the pushup at the top to avoid breaking your face.

4. Step ups (Right leg leading)

5. Step ups (Left leg leading)

6. Hip thrusts

This one looks pretty bad if anyone happens to see what you are doing, but it is an amazing exercise for your glutes and overall strengthening.

Put your shoulder blades up on the bench, feet are on the ground, knees bent. You will let your hips drop down then push up, squeeze your glutes at the top and then repeat. Add weights to make it harder.

7. Run or march in place with high knees

8. Burpees

For a low impact option, squat down and place your hands on the bench or step, jump or step your feet back so you are in the pushup position, jump or step back to where you started, stand up or jump up to standing position. Make it harder by going flat on the floor.

Four Corner At Home Workout

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four-corners

Happy Veteran's Day! Thank you to all who have given their service to our country.

 

Holiday season is starting to get into full swing. Stores are filled with reminders, shopping has already started, red cups are causing an uproar, etc... You might not have as much time as you like to exercise.

Don't worry our red kettlebells still say Merry Christmas!

Don't worry our red kettlebells still say Merry Christmas!

Over the next few weeks I will occasionally send you out some workouts that you can do at home in your garage.

 

If you don't have a garage, I hope you at least have a warehouse or a barn loft or whatever Kevin Bacon was using in Footloose. Similar to As Seen On TV workouts!

 

Side note- I once bought my mom a gift that was labeled "Similar To As Seen On TV". Didn't quite have the cash for the As Seen On TV gifts.

Set up cones or some type of markers in a square. Each corner of the square will have its own exercise and then the middle will be an exercise as well. So here is how to set it up.

 

Corner 1-Jumping jacks Corner 2-Cross country ski Corner 3-Punches Corner 4-High knees Middle-Jump ropes (or the invisible jump rope)

 

You do 60 seconds in corner 1, go to 30 seconds in the middle, 60 seconds in corner 2, 30 seconds in the middle, 60 seconds in corner 3, 30 seconds in the middle, 60 seconds corner 4, 30 seconds in the middle.

Go as hard as you can on every exercise, the whole circuit will take you 6 minutes. Then have an active rest break (walk around, stretch, just keep moving) for 2 minutes.

 

This is a cardio based workout, but you can choose any 5 exercises you like. If yo need more rest, you can skip the middle exercise and get an additional 30 seconds rest in between each exercise. Make it your own like you are on American Idol.

 

Repeat the circuit 2 more times for a total of 3 times all the way through. The whole workout will take 24 minutes and it can be as hard (or easy) as you make it.

Exercising with a pumpkin. Brought to you by bacon

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Hopefully this workout does not have the same result for you

Hopefully this workout does not have the same result for you

 

People want two things out of life. To be able to workout with a pumpkin and to see a grown man exercising in a bacon costume. This video gives you both.

 

Each exercise is 40 seconds, rest 20 seconds, and go through the whole list 4 times total. Here are the exercises:

1. Squat and press

 

2. Single leg deadlift

 

3. Mountain climber

 

4. Tap and jump

 

5. Lunge rotation

 

Finisher- Burpee pumpkin lift

 

Happy Halloween!

20 Minute Workout Challenge

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20 Minute Workout Challenge

Ever done The Cone of Silence Workout?

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I got a lot of great feedback from the Hotel Workouts I posted awhile back, so I thought I would give you a couple more workouts you can do just about anywhere.

These are quick and effective workouts that don't require any equipment you don't already have access to. Hope they help you!

Cone of Silence Workout 

 

Set up 4 cones (if you have them or you can use anything to mark a spot) in a square pattern. The cones should be about 10 yards apart if you have space.

First thing I would recommend is that you download the GymBoss app. It is a free app that is an interval timer that lets you know when to go and when to rest, so you're not looking at your watch the whole time.

It also allows you to create your own timers. Create one that alternates 60 seconds with 30 seconds for this workout.

You will do Cone 1 for 60 seconds, then sprint to Cone 2. You then have whatever time you have leftover to recover and get ready for Cone 2's exercise. You will do 5 rounds total.

This is a short workout, but it can be pretty rough. Go all out for all the rounds and don't let your ego get in the way. If you need to go to your knees for the pushups or the planks, that is better than stopping or using bad form.

Cone-of-Silence-Workout

Elevate

You need an elevated surface of some kind for this one. It can be a bench, box, fireplace, whatever you can find.

You will do each exercise for 30 seconds, then rest 30 seconds. Go through the whole list 3 times. Here are your exercises:

1. Bulgarian split squats Right leg (Start off with a nice long stride with one foot up on the bench. You can either have shoelaces down on the bench or you can put your toe on the bench. Push that back knee towards the ground like you are doing a lunge, then push through your front heel to stand back up)

2. Bulgarian split squats Left leg

3. Feet elevated pushups (if you get too fatigued, go to regular pushups to avoid breaking your face)

4. Step ups Right leg leading

5. Step ups Left leg leading

6. Hip thrusts (this one looks pretty bad if anyone happens to see what you are doing, but it is an amazing exercise for your glutes and overall strengthening).

Put your shoulder blades up on the bench, feet are on the ground, knees bent. You will let your hips drop down then push up, squeeze your glutes at the top and then repeat.

Basically air humping, there's no way around that.

7. Run or march in place with high knees

8. Burpees (for low impact burpees, use place your hands on the bench or step)

Elevate-Workout-1

 

If you are looking for a 3 weeks worth of workouts that you can do, you can pick up my book. This book will cost you less than a dollar per workout and if you don't get results you get your money back.

You can check it out here  ---->Tight And Toned Transformation

3 Quick, Fat Burning Workouts You Can Do Anywhere

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Boot-Camp-On-The-Go

I've been working on putting together a new book of workouts you can do any time, anywhere. This book will be made up of the type of workouts we do in boot camp. These will be a great resource to have when you are too busy or if you are traveling.

Below are 3 workouts that we would do as part of boot camp. These are not easy workouts just because they are short. If you only have a short time period, you have to make it more intense.

Workout 1

 

You will do each exercise for 30 seconds, rest 30 seconds, then move on to the next exercise. Go through the whole list 3 times with the following exercises.

-Kettlebell swings (or a dumbbell will work in a pinch)

-Pushups

-Burpees

-Jump squats

-Shoulder press

It will take you 15 minutes to do the whole workout.

Workout 2

 

You will go all out effort for 20 seconds and then rest 10 seconds. You will repeat this pattern for a total of 4 minutes per exercise (8 rounds total). Do this with squats, rest 2 minutes and then do the same pattern for pushups. 10 minutes and your workout is done.

Workout 3

 

This will be a sprint workout. A sprint doesn't necessarily have to be running. It can be on a bike, rowing machine, etc

 

Go as hard as you can for 20 seconds, rest 60 seconds, and then repeat that a total of 10 times. My personal "favorite" is to find a hill that takes you 20 seconds to get up. Sprint up the hill, then walk down. Hill sprints are a lot easier on your joints than regular sprints.

 

Takes a little over 12 minutes to complete and you will be glad when the 12 minutes gets there.

Try these out and let me know if you have questions!

Quick Workouts For Spring Break

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Fast workouts=more time for napping

For many people, it is Spring Break time! Great family time, but with the kids around full time you can't always get your workouts in.   I put together a couple of short, intense workouts that you can do anywhere to help solve that problem. You can even get the kids involved in the workout!   15 Minute Gut Buster   Cardio Circuit   As an alternative, we are doing a kid friendly camp from 830-930am on Monday, Wednesday, and Friday in Huntsville. If you join, your kids get to come for free.   We have a few slots left if you would like to join us. Get registered ----> HERE   Have fun and be safe!

Quick and Dirty Workout (no weights required)

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