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Since I am here in Charlotte North Carolina, I thought it would be appropriate to blog about the infamous Central Intercollegiate Athletic Association tournament which is better known as the CIAA that is going on right now and how those that are reading can still enjoy the festivities as well as get in their workouts throughout the week. This year marks the 64th annual Central Intercollegiate Athletic Association (CIAA) Tournament which starts from Feb. 24 to Feb. 28, 2009. It is one of the largest and financially successful basketball tournaments in the United States. The annual tournament showcases athletic competition in men's and women's basketball during five days of play culminating with the championship game. Long before the civil rights initiatives of the ‘60s and the affirmative action activity of the ‘80s and ‘90s, the CIAA provided America with some of its most legendary sports personalities. And it offered blacks a choice for education. Today, the conference and its member institutions continue to provide opportunities for every generation. Historically Black Colleges and Universities or HBCU’s changed the face of our culture and the CIAA helped lead the way. There will be lots to do during this week of event from day parties to night affairs, from family oriented events to concerts, from Greek step shows to comedy shows. The CIAA has something for everyone.
This year's CIAA festivities are going to be hotter than ever. And I wanted to make sure you are in the mix as shallow or as deep as you desire. Therefore, I have posted some things that can help you while you enjoy this historical event. Time is of essence especially when you have an itinerary to stick to. I know that the gym is the last place that will probably want to be,and you shouldn’t allow this event to throw you off of the goals that you have set forth for yourself. As a result, I have come up with some tips on reasons not to go to the gym and not miss your CIAA weekend, but still get in your workout. It’s the best of both worlds.
I remember the days when I used to workout at a gym exclusively.
I used to think it was absolutely necessary to be in a gym to get results- that a good workout required you to be in a health club or weight lifting room of some sort.
Today I find myself at the best point of my life, from both a business and fitness standpoint, and I haven’t stepped a foot in a typical gym for 6 months now.
In fact, I workout exclusively at home or in my boot camp training center, and all I have at these two places is space and the following training equipment: bands, dumbbells, kettlebells, sandbags, med balls, and a couple other user and budget friendly implements to mix things up from time to time.
It’s crazy when I think about it… the overall quality of my life dramatically began to improve as soon as I stopped going to the gym.
Here is a brief list of some of the things that have happened to me in the last 6 months since I stopped going to the gym:
- I now maintain a single digit body fat percentage with abs popping year round
- I have seen better results with my physique since using my own body weight and resistance bands than I did by using barbells and dumbbells.
- I get in at least six high-quality, distraction-free workouts per week (sometimes as many as 10-12)
- My concentration and focus is better which results in a better workout without spending half the time that I did with going to the gym (that includes travel time and actual workout time).
Now, I don’t mean to imply that not attending the gym anymore was the only reason for the dramatic turn of events in my own life.
However, it is now clear to me the sheer act of breaking from the norm and NOT doing what everyone else seems to do has set me on a distinct path of success- the road less taken if you will.
After some thought, I put on paper what I feel to be the top 10 reasons NOT to go to the gym. If you take heed to these suggestions then you will get the best of both worlds which equates to getting a great workout in and not missing out on the fun and festivities at the CIAA tournament:
1.) Needless Travel Time
Most of us live at least 5-10 minutes away from the closest gym (some people live 20-30 plus minutes away). This means that a daily gym workout will cost us at least 10-20 precious minutes in wasted travel time. Add that time up over the course of a week and you are looking at losing at least 1-2 hours going to and from the gym. And that’s not including any additional time changing clothes in the locker room or getting caught in conversation with people you know.
2.) The Sheep Mentality
It’s sickening to go to the gym. I truly believe the example that most people set will make you worse. Everybody is doing the same thing. Most men and women are just sheep- slaves to all of the misinformation provided in the form of sensational fitness magazines and infomercials. People just go to the gym and do whatever everybody else is doing.
Most women are cardio queens spending hours at a time on ellipticals, bikes, and treadmills- sadly getting nowhere fast. Ladies you need to start doing some resistance training and cut those cardio sessions down to 20 minutes of intense interval training to burn that stubborn hip, thigh, and belly fat that is holding your sexy back.
And then there are also those meathead guys who only work their mirror muscles (abs, chest, biceps) while taking extraordinary long rest periods between sets of upper body isolation exercises. These oversized morons often bench in excess of 300 lbs but probably couldn’t perform 10 perfect, full range of motion push-ups with their body weight if their life depended on it.
When in doubt, DON’T do what everybody else in the gym is doing because it’s not working!
3.) Needless Waiting Time for Equipment or Space
I remember when I used to workout at a gym that I would spend about an average of at least 15-20 minutes per workout waiting on a piece of equipment or a certain space of the gym to complete my daily routine. Not only does this waste a bunch of valuable time and create a detrimental roller coaster of warming-up and cooling-down, but this long stop and go format is completely counter productive to the appropriate alternating set format and work to rest ratio to burn fat and lose weight fast- the main goal of over 90% of fitness enthusiasts.
I have found the most effective strength training protocol for fat loss to be a 50-10 (50 seconds of work, 10 seconds of rest and transition) Five-Exercise Total Body Strength Circuit. Frankly, there is no way you can workout in this format at the typical overcrowded commercial gym when people are constantly getting in your way and hording your training space and equipment.
Build your own gym at home so you and you only control your workout environment.
4.) Sickness and Disease
Let’s just be honest about this- gyms are cesspools for sickness and disease. Most overworked, burnt out trainers working at the typical failing health club are forced to double dip and clean up the gym at the end of 8+ hour workdays. How much energy do you really think they have left to thoroughly clean and disinfect equipment that hundreds of people have sweat and dripped on all day long?
Beyond catching the common cold, there are some other real serious things that have been spreading at gyms like wildfire like the recent merca staph infection epidemic.
Stay healthy and crank it at home!
5.) Annoying People
This is probably the biggest reason I no longer go to gyms: people are so friggin’ annoying! My workout time is my time and my time alone. I don’t want to talk to anyone and I don’t like being interrupted while I’m working out.
For most people going to the gym isn’t about getting results, it’s about socializing. Plus, I have always felt like a caged animal at a zoo during my workouts with people rudely gawking at me while I’m getting after it. Sure, my workouts utilize a host of unique and advanced exercises and they are often disturbingly intense, but it’s just a pain in the arse to have people looking at you like you are crazy. To me it’s crazy that I get better results in brief 20-minute sessions than the typical gym rat who wastes 2 hours a day getting nothing accomplished.
But that’s not the worst part- the worst part is when people interrupt you mid-workout to ask you questions about your training routine. Sorry- go pay for a trainer to give you advice. I’m there on a mission, not to reeducate. That’s reserved exclusively for my boot campers and my one on one client.
Plus, I remember one time at the YMCA when a trainer came up to me asking me to “please keep it down” during a set of power cleans. Needless to say, I gave him a snarl like a dog getting a bone yanked away from them. I make noise when I workout- lots of it- lots of guttural, animal sounds. Most gyms can’t handle this- so I have created my own little training exile at home so I can scream and blast my music disruption-free!
6.) Expensive Memberships
What a sham! Paying money for a place to workout. Isn’t your current rent or mortgage enough of a monthly overhead! Plus, these scammers lock you in for long-term agreements that mean that you’ll probably still be training at the gym when your hair goes gray. They don't want you there because the more people that come + the more people that use there equipment= them having to repair or replace the equipment that is frequently being used which equates to new machines and money that is coming out of their pockets. In laymen's terms = Total BS.
7.) Useless Equipment
Machines suck- I haven’t used a machine in years. They don’t allow your body to train that way it was designed to move and function and they cause many overuse injuries.
If you want to be lean, tight, and muscular, all you need is your body weight, some bands, and a few free weight options like dumbbells or kettlebells to get the job done at home or on the road.
Every couple of months I treat myself to a new training tool (I have been enjoying sandbags and resistance band training as of recently) to mix things up and keep my workouts fresh. It’s pretty cool to slowly build you own budget-friendly personal gym by adding new implements every so often- I highly recommend it!
8.) Lack of Open Training Space
This one’s pretty simple. Idiot club owners focus on all the frills with substance by filling the training floor up with overpriced, oversized machines that take up all of the prime real estate. Ever try doing a walking lunge in the typical health club? The last time I did I winded up tripping on a loose muscle clamp and landing on my kiester.
All you need is space baby- space to move freely and explore your own body’s capabilities.
9.) Crippling Dependence
I mentioned this earliest- gyms force you to create a dependence on them. If you are used to using machines, you feel lost when you travel and can’t access the same equipment. In most cases, people figure “what the hell, I’ll just take some time off until I get back home since I don’t have any gym access out here.”
I can personally guarantee you that I can break you with your body weight far before I can break you with any machine- and your body weight can go through customs too! So, show yourself that you can get results without the gym. I promise you that the best workouts of your life are waiting for you at home or in new places like a park, beach, hotel room, etc. Step outside the box!
10.) Bad Trainers
Sorry- most trainers SUCK- they get certified by these money-hungry certification agencies that don’t provide no support with program design that’s more ancient than Larry King. And they get paid squat with no true incentive to get clients results.
When you go to the typical gym for personal training, you enter a factory. They are trying to get you in and out. They don’t care if your reach your goals nor do they have the desire to build lasting relationships with you. They just need to hit their quota- you are just another number for them.
I can’t tell you how many times I have been sick to my stomach seeing some jackass personal trainer getting paid $60/hour to talk to some overweight client while he or she walks gingerly on his or her cardio machine of choice. Personal training these days is really a crime to humanity- it’s really only just a glorified therapy session.
Join a fitness boot camp in your area that creates a fit community- a culture of success. I know a ton of great boot camp instructors all over the world- personal trainers that I network with that can get you better results for less than a third the cost of typical personal training rates. If you can’t get it done at home on your own, look for the trainers that will get you body and life changing results in less than half the time.
Man, when you really think about it, why would anybody want to go the gym if they could easily set-up their own dream gym at home (think basement, den, garage or living room)?
I mean if you are the type of person who is motivated, empowered, and dedicated enough to consistently workout on your own, it appears that going to the gym may very well be the dumbest thing you can do.
And if you need the support and motivation of a workout buddy or can’t or don’t want to work out on your own, the typical gym still falls in short in providing a results-based, cost-effective solution.
I have been intensively working out since I was 14 and I have had a lot of time over the years to develop some incredible perspective on exercising for general fitness.
And I can honestly say that if you are serious about getting results, both inside and outside of your workouts, your best move is to avoid the gym like the plague and build your own portable home gym or to join a fitness boot camp with a proven track record of unmatched results.
I hate the gym.
It’s such a joke.
It’s such a waste.
It’s such a cop out.
I can only hope that I shed some light on what might be holding you back- both in regards to your fitness and in your own life in general, but more importantly that could effect you from wasting time in the gym when you could be enjoying yourself at the events that are hosted by the CIAA.
Break outside of your comfort zone.
Step outside of the box.
Take the road less taken and have the body and life-changing results to show for it. Workout on your own and stay away from the gyms and enjoy the CIAA.
It’s A Process
A. Lamail Spain
Personal Trainer and Boot Camp in Charlotte, NC
PS- Be sure to post below some of the things YOU hate about the gym so we can all share in our fitness frustrations!
Wednesday, February 25, 2009
Monday, February 16, 2009
Charlotte Personal Trainer Creates President’s Day Workout for President Obama
This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our world.
Seriously, how can someone handle to stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?
One thing that has always struck me about Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.
I run Alpha II Omega Sports Performance, and I can personally vouch for Obama in this regard. My physical fitness sets the tone for everything I tackle in business on a daily basis. I train hard and I never miss a workout. I am always consistent with working out each morning after training a couple of my clients. I bring this same intensity and persistence to my company. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. My motto is simple, if I ask my clients to do a particular exercise I should be able to not only do the exercises but also go through the same rigorous pain and struggles that they may be going through during the time they are with me. I have told a lot of you before that when I work out sometimes I have to crawl off the floor because of the level that I push myself to when training. I have had people come up to me in the gym asking what sport I was training for due to the intensity and anguish that I display when I go through my workouts. I truly mean that.
Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate these days!
So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.
And I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.
Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.
The President’s Day Workout- Obama Style
- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some hoops anytime you can get
If Obama has five minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.
Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.
If Obama has 10 minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.
Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.
If Obama has 20 minutes to workout:
Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.
Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.
I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.
It’s A Process!
A. Lamail Spain
Personal Training and Boot Camps in Charlotte, NC
Seriously, how can someone handle to stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?
One thing that has always struck me about Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.
I run Alpha II Omega Sports Performance, and I can personally vouch for Obama in this regard. My physical fitness sets the tone for everything I tackle in business on a daily basis. I train hard and I never miss a workout. I am always consistent with working out each morning after training a couple of my clients. I bring this same intensity and persistence to my company. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. My motto is simple, if I ask my clients to do a particular exercise I should be able to not only do the exercises but also go through the same rigorous pain and struggles that they may be going through during the time they are with me. I have told a lot of you before that when I work out sometimes I have to crawl off the floor because of the level that I push myself to when training. I have had people come up to me in the gym asking what sport I was training for due to the intensity and anguish that I display when I go through my workouts. I truly mean that.
Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate these days!
So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.
And I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.
Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.
The President’s Day Workout- Obama Style
- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some hoops anytime you can get
If Obama has five minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.
Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.
If Obama has 10 minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.
Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.
If Obama has 20 minutes to workout:
Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.
Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.
I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.
It’s A Process!
A. Lamail Spain
Personal Training and Boot Camps in Charlotte, NC
Wednesday, February 11, 2009
V-Day Workout: Let's Get It On
On August 28, 1973, Marvin Gaye released the song "Let's Get It On. "Let's Get It On" is one of the most erotic recordings known to mankind. Inspired by Gaye's obsession with a teenage girl who would later become his second wife, I don't think that he had this in mind when he made his song. LOL!
For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, but surely we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?
Today I am going to demo the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:
1.) Social Support and Accountability
2.) No Equipment Needed
3.) Provides a Ton of Variety
4.) Breeds Competition and Drives Better Results (another motto that we have for our athletes- "We Breed Champions!")
5.) It’s FUN!
Partner training definitely spices things up especially if you are in a group setting. I love to workout with partners when I can because the inner freaks seem to come out of the woodwork whenever people workout with someone else- you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut.
But, being that it’s the most important holiday of the year (yep, I was laying down some serious sarcastic undertones there), let’s make today’s partner training workout a little more intimate if you will.
So grab your luv-ah and like Marvin said in his song, Come on, Come on, come on darling....stop beating round the bush!
This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:
Station#1- Partner Push-up-Row Combo
Station #2- Partner Resisted Stationary Lunges- Static or Dynamic
Station #3- Partner Resisted Pillar Circuit
Station #4- Partner Resisted Squats- Static or Dynamic
Now go ask someone to be your valentine! They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you tell me ;)
And of course, enjoy a little post-workout dip in the HA-TUB!
If you would like to experience some of these exercises described in this article, you are more than welcome to come to our Xtreme Makeover Boot Camp this Friday. The theme is the St. Valentine's Day Massacre. We will whip you in shape for that special someone.
Until next time Happy Valentine's Day....and It's A Process
PS can you tiell that I am a big Will Ferrell fan?
Charlotte Boot Camp and Personal Trainer
For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, but surely we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?
Today I am going to demo the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:
1.) Social Support and Accountability
2.) No Equipment Needed
3.) Provides a Ton of Variety
4.) Breeds Competition and Drives Better Results (another motto that we have for our athletes- "We Breed Champions!")
5.) It’s FUN!
Partner training definitely spices things up especially if you are in a group setting. I love to workout with partners when I can because the inner freaks seem to come out of the woodwork whenever people workout with someone else- you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut.
But, being that it’s the most important holiday of the year (yep, I was laying down some serious sarcastic undertones there), let’s make today’s partner training workout a little more intimate if you will.
So grab your luv-ah and like Marvin said in his song, Come on, Come on, come on darling....stop beating round the bush!
This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:
Station#1- Partner Push-up-Row Combo
Station #2- Partner Resisted Stationary Lunges- Static or Dynamic
Station #3- Partner Resisted Pillar Circuit
Station #4- Partner Resisted Squats- Static or Dynamic
Now go ask someone to be your valentine! They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you tell me ;)
And of course, enjoy a little post-workout dip in the HA-TUB!
If you would like to experience some of these exercises described in this article, you are more than welcome to come to our Xtreme Makeover Boot Camp this Friday. The theme is the St. Valentine's Day Massacre. We will whip you in shape for that special someone.
Until next time Happy Valentine's Day....and It's A Process
PS can you tiell that I am a big Will Ferrell fan?
Charlotte Boot Camp and Personal Trainer
Thursday, February 5, 2009
Charlotte Personal Trainer Reveals How to Get 6-Pack Abs Without Crunches or Sit-ups
Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:
“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What gives?”
Well, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths about how to get six-pack abs:
Myth#1- Weight loss is the key to seeing your abs
WRONG!
The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.
So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.
The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on how your clothes fit instead of the number on the scale.
Myth#2- Do lots of abs work to preferentially burn off stomach fat
WRONG AGAIN!
Spot reduction doesn’t work. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection.
See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then abs.
Myth#3- Crunches and Sit-ups are the best exercises for your abs
WRONG!
The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you tighten your abs or "brace your abs" (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.
So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using planks. Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.
Myth#4- Do lots of long-duration cardio to burn the fat covering your abs
WRONG!
Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, high intensity interval training (HIIT), where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds.
Without further adieu...
The Anti-Sit-up Six-Pack Abs Blueprint:
Step#1- Lose the fat that is covering your abs so that you can see them
A.) Eat to lose fat and elevate metabolism
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.
- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies
Sample One-Day Menu:
Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon
Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice
Lunch- Chicken, Salmon, or Shrimp Caesar Salad
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey or Beef Meatballs and Spaghetti Squash
Pre-Bed Snack- Protein Shake
- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement
- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest
Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars
Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3- Replace all starches and sugars with fruits and veggies
Step#4- Use strategic carb and calorie cycling to take your body to next level
B.) Train to lose fat and elevate metabolism
- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training
Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)
50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise# Exercise Category Exercise Variation
1 Double-Leg:Bilateral Hip-Dominant/Hip Extensions
2 Push:Horizontal Push Push-up Variation
3 Single-Leg:Unilateral Knee-Dominant Single-Leg Wall Sit
4 Pull:Horizontal Pull Body Weight Rows
5 Core:Linear Stab./Trunk-Dominant Upper Body Twist Variation
- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training
Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)
30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:
Exercise# Body Weight Cardio Variation Body Weight Cardio Exercise
1 Linear Locomotion Emphasis Stationary Running
2 Lateral/Rotational Locomotion Emphasis Jumping Jacks Variation
Step#2- Train your abs based on their true function: STABILIZATION
Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!
The Power to the Pillar Workout
This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.
For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.
For maximum benefits, you must seek to maintain a tight plank position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – give yourself a wedgie – be flat like a diving board.”
Exercise#1- Front Plank Variation (static or dynamic)
Exercise#2- Left Side Plank Variation (static or dynamic)
Exercise#3- Right Side Plank Variation (static or dynamic)
Exercise#4- Back Plank Variation (static or dynamic)
Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.
Until next time…
It's A Process!
Charlotte Boot Camp and Personal Trainer
“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What gives?”
Well, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths about how to get six-pack abs:
Myth#1- Weight loss is the key to seeing your abs
WRONG!
The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.
So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.
The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on how your clothes fit instead of the number on the scale.
Myth#2- Do lots of abs work to preferentially burn off stomach fat
WRONG AGAIN!
Spot reduction doesn’t work. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection.
See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then abs.
Myth#3- Crunches and Sit-ups are the best exercises for your abs
WRONG!
The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you tighten your abs or "brace your abs" (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.
So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using planks. Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.
Myth#4- Do lots of long-duration cardio to burn the fat covering your abs
WRONG!
Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, high intensity interval training (HIIT), where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds.
Without further adieu...
The Anti-Sit-up Six-Pack Abs Blueprint:
Step#1- Lose the fat that is covering your abs so that you can see them
A.) Eat to lose fat and elevate metabolism
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.
- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies
Sample One-Day Menu:
Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon
Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice
Lunch- Chicken, Salmon, or Shrimp Caesar Salad
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey or Beef Meatballs and Spaghetti Squash
Pre-Bed Snack- Protein Shake
- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement
- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest
Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars
Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3- Replace all starches and sugars with fruits and veggies
Step#4- Use strategic carb and calorie cycling to take your body to next level
B.) Train to lose fat and elevate metabolism
- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training
Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)
50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise# Exercise Category Exercise Variation
1 Double-Leg:Bilateral Hip-Dominant/Hip Extensions
2 Push:Horizontal Push Push-up Variation
3 Single-Leg:Unilateral Knee-Dominant Single-Leg Wall Sit
4 Pull:Horizontal Pull Body Weight Rows
5 Core:Linear Stab./Trunk-Dominant Upper Body Twist Variation
- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training
Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)
30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:
Exercise# Body Weight Cardio Variation Body Weight Cardio Exercise
1 Linear Locomotion Emphasis Stationary Running
2 Lateral/Rotational Locomotion Emphasis Jumping Jacks Variation
Step#2- Train your abs based on their true function: STABILIZATION
Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!
The Power to the Pillar Workout
This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.
For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.
For maximum benefits, you must seek to maintain a tight plank position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – give yourself a wedgie – be flat like a diving board.”
Exercise#1- Front Plank Variation (static or dynamic)
Exercise#2- Left Side Plank Variation (static or dynamic)
Exercise#3- Right Side Plank Variation (static or dynamic)
Exercise#4- Back Plank Variation (static or dynamic)
Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.
Until next time…
It's A Process!
Charlotte Boot Camp and Personal Trainer
Monday, February 2, 2009
The Best Kept Secrets: Exercises That Help Lose Fat Rapidly and Build Lean Muscle
Last night as I was sitting and watching the Super Bowl with my sister and brother-in-law, we began to reminisce about how much weight I had gained and then lost within the last few years of me coming home from grad school. Currently I am able to sit and laugh about how big I had gotten and joke about the clothes that I couldn't fit and the clothes that I got rid of but let me tell you it wasn't a laughing matter when I was going through the whole process. It was painstaking because it felt like a uncontrollable roller coaster ride with no end in sight. I can remember getting upset with myself, beating myself up, and feeling as if I was stuck and couldn't get back to how I looked when I was playing football. Truth be told, I have always been hard on myself when it came to my weight and the way I viewed the image that I had of myself, and at that time it didn't help that I was way off the meter/ chart with the expectation. I can recalled that I would stay away from mirrors and taking pictures because I was disgusted with the image that was in front of me.
Fast forward to present day 40 to 50 pounds lighter and a healthier self image of myself, I would like to think that I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.
I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.
Scientific research and real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT!
What do you mean, you may ask???
Doing combination movements in one exercise versus single movement exercises.
For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as when you learned 1 + 1 = 2
Dream Body Equation below states:
Performing Total Body Exercises Within Each Total Body Workout=
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 or more list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Power Clean + Squat to Overhead Press Combo
Exercise#2- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#3- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#4- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.
Exercise#5- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#6- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#7- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#8- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press
Exercise#9- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#10- Med Ball Snatch-Slam Combo
Exercise#11- Dumbbell or Kettlebell Single-Leg RDL plus Row
Bonus: These exercises will not only burn thousands of calories but you have to mental right your mind right before doing them. These first two exercises are done within a predetermined amount of time with no rest between each exercise done.
Bonus Exercise #1: 300 repetitions 25 repetitions for each (pull ups, deadlifts, push ups, box/ squat jumps, toe touches, snatch and press with dumbbell weight, pull ups, crunches, burpees, push ups, deadlifts, squat jumps)
Bonus Exercise #2: Dead Legs Walking: do 25 repetitions for each without stopping (squats, dynamic lunges, squat jumps, and finish with lunge jumps)all of these exercises are perform within 90 seconds. Yes 1 minute and 30 seconds
Bonus Exercise #3: Water Fall: start with 1 power clean and 20 push ups working your way down the push ups and working your way up the power cleans until you finish with 20 power cleans and 1 push up.
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come
It's A Process!
A. Lamail Spain
Boot Camp and Personal Training in Charlotte, NC
Fast forward to present day 40 to 50 pounds lighter and a healthier self image of myself, I would like to think that I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.
I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.
Scientific research and real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT!
What do you mean, you may ask???
Doing combination movements in one exercise versus single movement exercises.
For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as when you learned 1 + 1 = 2
Dream Body Equation below states:
Performing Total Body Exercises Within Each Total Body Workout=
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 or more list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Power Clean + Squat to Overhead Press Combo
Exercise#2- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#3- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#4- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.
Exercise#5- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#6- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#7- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#8- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press
Exercise#9- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#10- Med Ball Snatch-Slam Combo
Exercise#11- Dumbbell or Kettlebell Single-Leg RDL plus Row
Bonus: These exercises will not only burn thousands of calories but you have to mental right your mind right before doing them. These first two exercises are done within a predetermined amount of time with no rest between each exercise done.
Bonus Exercise #1: 300 repetitions 25 repetitions for each (pull ups, deadlifts, push ups, box/ squat jumps, toe touches, snatch and press with dumbbell weight, pull ups, crunches, burpees, push ups, deadlifts, squat jumps)
Bonus Exercise #2: Dead Legs Walking: do 25 repetitions for each without stopping (squats, dynamic lunges, squat jumps, and finish with lunge jumps)all of these exercises are perform within 90 seconds. Yes 1 minute and 30 seconds
Bonus Exercise #3: Water Fall: start with 1 power clean and 20 push ups working your way down the push ups and working your way up the power cleans until you finish with 20 power cleans and 1 push up.
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come
It's A Process!
A. Lamail Spain
Boot Camp and Personal Training in Charlotte, NC
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