My goal this weekend is to help you from falling victim to the usual fatty barbecue foods.

Here’s a delicious simple lunch that’s packed full of flavor and only takes minutes to pull together.

Grilled flank is a quick n easy way to get quality protein, especially after a vigorous workout in case any of you are actually going to exercise over the holiday weekend.

Working out and eating well means more beer. (I’m a very wiiiiise man!)

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Flank Steak Salad is a post from: Health and Fitness articles

Related posts:

1. Breakfast Egg Crepes
2. Chilled Avocado Soup & Sandwich
3. Slammin’ Summer Salmon
4. Asian Glazed Pork Chop with Bok Choy
5. Orange Balsamic Steak

But not today.

Today I read a study that dooms Mr. Balloon Belly here to a lifetime of popping diet pills and undergoing gastric bypass surgery.

The Research

In this study, researchers used an MRI machine to determine each participant’s level of belly and liver fat along with a blood test to determine insulin sensitivity.

Then, they put all 243 of the test subjects on a nine month lifestyle intervention program which reduced fat intake to a maximum of 30 percent of total calories (including less than 10 percent in the form of saturated fat) and had them engage in moderate physical activity such as walking for at least three hours a week.

Eat less (fat) & move more….classic.

The Results

The patients who started with the most belly fat & were the most insulin insensitive and who were most at risk of developing Type 2 Diabetes did the worst on this lifestyle intervention program.

“The participants who improved their health status as a result of diet and exercise started out with lower baseline levels of abdominal and liver fat.”

Their Conclusion

The researchers concluded that patients with a high level of belly fat & a high level of insulin insensitivity were unlikely to ever be successful at improving their situation with lifestyle modification.

Ever.

Ergo…to lose weight, they would need the help of pharmaceuticals and/or weight loss surgery.

My Conclusion

The lifestyle modification plan used in this experiment is crap.

If you want to improve insulin sensitivity, you don’t modify fat intake…you modify carbohydrate intake.

• Carbs = sugar
• Too much sugar = insulin insensitivity
• Insulin insensitivity = belly & liver fat
• Insulin insensitivity = type 2 diabetes

So, before the medical community tells Mr. Balloon Belly that he is doomed to a life of gastric bypass and anal leakage, perhaps they should retire their old school food pyramids and learn something from us non-experts.

Thus endeth the rant…thanks for listening.

.

Reference

• The study
• Better synopsis in Science Daily

Belly Fat = Type 2 Diabetes = Too Much Carbs is a post from: Health and Fitness articles

Related posts:

1. PEDF: The link between Obesity and Type 2 Diabetes?
2. Is Paleo Eating the Cure for Diabetes?
3. Type 1 Diabetes: The New Lifestyle Epidemic
4. How to Carbo-Load without Eating any Carbs
5. How To Reverse The Effects Of Type 2 Diabetes

It’s Week 2 – Day 2 of this nasty Deadpool Workout

enjoy.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise - Bodyweight Jump Squats -  3-8 reps

Then, move as quick as possible to the….

Main Lift - Barbell Front Squats or Back Squats – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise - Isometric Shoulder Press -  3-8 reps

Press up into an immovable object….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift - Push Press – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 10 minutes, catch your breath & move onto….

Superset #3

This time, we have a 5 minute superset focusing on a horizontal pulling movement

The is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 - BW Scapula Row or Standing Cable Scapula Row - 5 minutes - as many reps as possible

Main Lift #2 - Standing Cable Plank/Bridge

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #4

This 10 minute superset focuses on a horizontal pushing movement  – 3-8 reps per set

Start with the…

Wake-up Exercise - Plyometric Pushups

Main Lift - Bench Press – any variation – 3-8 reps – perform the concentric part of the lift (pressing up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core flexion & stability

The are NO wake-up exercises …just 2 main lifts

Main Lift #1 - Hanging Leg Raise

Main Lift #2 - Standing Cable Plank/Bridge

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on core Extension & stability

The are NO wake-up exercises …just 1 main lift

Main Lift #1 - Toes to the Sky

After 5 minutes, catch your breath & move onto….

.

nothing – you’re done

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

• The Deadpool Mega Muscle Mass Workout - Part Six
• The Deadpool Mega Muscle Mass Workout - Part Five
• The Deadpool Mega Muscle Mass Workout - Part Four
• The Deadpool Mega Muscle mass Workout – Part Three
• The Deadpool Mega Muscle Mass Workout – Part Two
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Health Habits Workout -Week 34/Day 2 – The Deadpool Workouts is a post from: Health and Fitness articles

Related posts:

1. Health Habits Workout -Week 33/Day 1 – The Deadpool Workouts
2. Health Habits Workout -Week 34/Day 1 – The Deadpool Workouts
3. Health Habits Workout -Week 33/Day 2 – The Deadpool Workouts
4. Health Habits Workout – Week 33/Day 3 – The Deadpool Workouts
5. The Deadpool Mega Muscle Mass Workout – Part Six

Alright people…get ready to sweat.

It’s the second week of this Deadpool Workout. So – push yourself a little harder than last week.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise - Explosive Bodyweight (BW) Hip Thrust -  3-8 reps

Then, move as quick as possible to the….

Main Lift - Barbell / Smith Machine Hip Thrusts - 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

This time, we have a 5 minute superset focusing on hip rotation & core stability

The is NO wake-up exercise …so it’s not really a superset

Main Lift - Standing Cable Woodchop - handle at belly height - 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

The aim of this exercise is to rotate through the hips – not at the belly/lower back – The guy in the video does an okay job, but I want you to think of a baseball player swinging a bat…move those hips

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & move onto….

Superset #3

This 10 minute superset focuses on a horizontal pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise - Isometric Face Pulls into the floor – Lie on the floor with knees bent and arms flared out to the side – elbows are bent with hands pointing up to the ceiling

Begin the movement by pushing your elbows back into the immovable floor….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift - Standing or Seated Cable Rows - 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #4

This 10 minute superset focuses on a vertical pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise - Super Fast Band Pulldowns – 3-8 reps -

Then, move as quick as possible to the….

Main Lift - Pull-Ups, Chin-Ups or Pulldowns - 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core stability & abdominal bracing

The is NO wake-up exercise …so it’s not really a superset

Main Lift - Turkish Get-Up - 5 minutes - as many reps as possible

5 minutes – back & forth – resting as little as possible – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 - Standing Alternate Bicep Curls - palms up/supinated - pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

Lift #2 - Standing Dumbbell Lateral Raise - pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

• The Deadpool Mega Muscle Mass Workout - Part Six
• The Deadpool Mega Muscle Mass Workout - Part Five
• The Deadpool Mega Muscle Mass Workout - Part Four
• The Deadpool Mega Muscle mass Workout – Part Three
• The Deadpool Mega Muscle Mass Workout – Part Two
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Health Habits Workout -Week 34/Day 1 – The Deadpool Workouts is a post from: Health and Fitness articles

Related posts:

1. Health Habits Workout -Week 33/Day 1 – The Deadpool Workouts
2. Health Habits Workout -Week 33/Day 2 – The Deadpool Workouts
3. Health Habits Workout – Week 33/Day 3 – The Deadpool Workouts
4. The Deadpool Mega Muscle Mass Workout – Part Six
5. The Deadpool Mega Muscle Mass Workout – Part Five

As a personal trainer, I get a kick out of watching my clients transform their bodies over the course of a few months.

Unfortunately, as your online personal trainer, I never get that visual feedback.

So, as you get ready to tackle Day 2 of this nasty Deadpool Workout, think about ole’ Health Habits Doug and shoot me an email about how the workouts are working or not working for you.

and away we go….

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise - Bodyweight Jump Squats -  3-8 reps

Then, move as quick as possible to the….

Main Lift - Barbell Front Squats or Back Squats – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise - Isometric Shoulder Press -  3-8 reps

Press up into an immovable object….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift - Push Press – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 10 minutes, catch your breath & move onto….

Superset #3

This time, we have a 5 minute superset focusing on a horizontal pulling movement

The is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 - BW Scapula Row or Standing Cable Scapula Row - 5 minutes - as many reps as possible

Main Lift #2 – Standing Cable Plank/Bridge

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #4

This 10 minute superset focuses on a horizontal pushing movement  – 3-8 reps per set

Start with the…

Wake-up Exercise - Plyometric Pushups

Main Lift - Bench Press – any variation – 3-8 reps – perform the concentric part of the lift (pressing up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core flexion & stability

The are NO wake-up exercises …just 2 main lifts

Main Lift #1 - Hanging Leg Raise

Main Lift #2 - Standing Cable Plank/Bridge

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on core Extension & stability

The are NO wake-up exercises …just 1 main lift

Main Lift #1 - Toes to the Sky

After 5 minutes, catch your breath & move onto….

.

nothing – you’re done

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

• The Deadpool Mega Muscle Mass Workout - Part Six
• The Deadpool Mega Muscle Mass Workout - Part Five
• The Deadpool Mega Muscle Mass Workout - Part Four
• The Deadpool Mega Muscle mass Workout – Part Three
• The Deadpool Mega Muscle Mass Workout – Part Two
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Health Habits Workout -Week 33/Day 2 – The Deadpool Workouts is a post from: Health and Fitness articles

Related posts:

1. Health Habits Workout -Week 33/Day 1 – The Deadpool Workouts
2. The Deadpool Mega Muscle Mass Workout – Part Six
3. Health Habits Workout – Week 29/Day 2
4. The Deadpool Mega Muscle Mass Workout – Part Three
5. Health Habits Workout – Week 28/Day 3

Alright people…get ready to sweat.

The Deadpool Workout is here.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Explosive Bodyweight (BW) Hip Thrust -  3-8 reps

Then, move as quick as possible to the….

Main Lift - Barbell / Smith Machine Hip Thrusts – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

This time, we have a 5 minute superset focusing on hip rotation & core stability

The is NO wake-up exercise …so it’s not really a superset

Main Lift - Standing Cable Woodchop – handle at belly height – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

The aim of this exercise is to rotate through the hips – not at the belly/lower back – The guy in the video does an okay job, but I want you to think of a baseball player swinging a bat…move those hips

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & move onto….

Superset #3

This 10 minute superset focuses on a horizontal pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Isometric Face Pulls into the floor – Lie on the floor with knees bent and arms flared out to the side – elbows are bent with hands pointing up to the ceiling

Begin the movement by pushing your elbows back into the immovable floor….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift - Standing or Seated Cable Rows – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #4

This 10 minute superset focuses on a vertical pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Super Fast Band Pulldowns – 3-8 reps -

Then, move as quick as possible to the….

Main Lift - Pull-Ups, Chin-Ups or Pulldowns – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core stability & abdominal bracing

The is NO wake-up exercise …so it’s not really a superset

Main Lift - Turkish Get-Up - 5 minutes – as many reps as possible

5 minutes – back & forth – resting as little as possible – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 - Standing Alternate Bicep Curls - palms up/supinated - pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

Lift #2 – Standing Dumbbell Lateral Raise - pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

• The Deadpool Mega Muscle Mass Workout - Part Six
• The Deadpool Mega Muscle Mass Workout - Part Five
• The Deadpool Mega Muscle Mass Workout - Part Four
• The Deadpool Mega Muscle mass Workout – Part Three
• The Deadpool Mega Muscle Mass Workout – Part Two
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Health Habits Workout -Week 33/Day 1 – The Deadpool Workouts is a post from: Health and Fitness articles

Related posts:

1. The Deadpool Mega Muscle Mass Workout – Part Six
2. The Deadpool Mega Muscle Mass Workout
3. Health Habits Workout – Week 29/Day 2
4. The Deadpool Mega Muscle Mass Workout – Part Five
5. The Deadpool Mega Muscle Mass Workout – Part Three

In Part Five of the Deadpool series, I told you about the four “beta-test” versions of the Deadpool Mega Muscle Mass Workout:

Each version was designed for different types of clients with different types of bodies and different types of goals.

• Version 1 is designed to make a lightly muscled, super quick, speed demon kind of body even faster & more explosive
• Version 2 is designed to take a heavily muscled, bodybuilder kind of physique and push it through plateaus to a new level of muscle mass
• Version 3 was created for my strongman buddies. This workout would add muscle mass, but the primary goal was to build freaky levels of strength & power…size was secondary
• Version 4 is my favorite….

It’s 2 parts Version 3 mixed with 1 part Version 2 and sprinkled with 1 part Fat Loss.

Strength + Power + Speed + a healthy dose of EPOC makes this my favorite workout for creating a truly athletic body capable of just about anything.

So, that’s what we’re going to start with:

The Deadpool Ultimate Workout

Because this workout is a hybrid – we will be using:

All 3 of  the fast-twitch muscle fiber Wake-Up techniques

1. Very Intense Concentric Muscular Contractions – ex. Partial range bench press or Isometrics
2. Very Intense Eccentric Muscular Contractions – ex. Plyometric movements (depth jumps)
3. Very Fast Concentric & Eccentric Muscular Contractions – like a hummingbird flapping it’s wings

Note – we will focus mainly on techniques 2 and 3. The heavy concentrics will only be used  prior to the big compound powerlifting style lifts.

After waking up the fast-twitch fibers, we will stimulate them with a variety of explosive concentric lifts with the focus on muscle tension and speed of movement.

Note – We will not be using slow  paced eccentric lifts in this program. I use that technique with trainees focusing primarily on maximum strength. For trainees  interested in power, speed & fat loss, this technique tends to do more harm than good.

But, for reference, I am listing all 3 of the main lifting techniques used during the work sets.

1. Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
2. Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
3. With no pause at the top or bottom of the lift. The muscle is always under tension.

Program Design

Because this program is designed to make you look great & perform better, I will be choosing mainly compound exercises that

• use a lot of different muscles
• work in numerous planes of movement
• tax your energy systems quite heavily
• and don’t fit well into split routines

For these reasons, the Deadpool Ultimate Workout will consist of three (3) total body workouts per week.

What you do during the rest of the week depends upon your goals / lifestyle.

• For fat loss, I would recommend some additional HIIT workouts
• For improved aerobic/cardio function, throw in some “cardio” training
• For pain reduction / looser muscles /joint mobility problems, try out a Feldenkrais class or Pilates or a Circular Strength Training class or yoga or go for some chiropractic/acupuncture/soft tissue therapy. And don’t forget the foam roller.
• For a little fun, try a dance class or join a boot camp or play tennis or golf or swimming or tantric sex….

But, keep in mind that your Deadpool workouts are pretty tough on the nervous system and that any additional workouts should be of a lower intensity to allow for nervous system recovery.

The Workouts

• Each workout will include six (6) main lifts
• Not including warm-up and cool-down, each workout will not last longer than 60 minutes.
• Each work set will consist of between 3-8 reps.
• Each work set will include a “wake up” exercise & a main lift
• During the main lift, the concentric portion of each lift is performed as fast as possible – lots of power
• Minimize your rest between sets

Okay, those are the basics.

There are a lot more options that we can use, but let’s start here and once you have mastered this workout, we will add in some more tricks.

Workout #1

As I mentioned above, each workout has 6 main lifts. Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

1. Posterior Chain – Lower Body – Choose from deadlift, cable pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
2. Lower Body – Lateral / Rotational movement – Choose from Linebacker shuffle – band, cable and cable/band Woodchop – Max reps in 5 minutes – 3-8 reps – constant weight
3. Upper body horiz pull – rows, sternum chins - Max reps in 10 minutes – 3-8 reps – constant weight – - Use a “wake-up” exercise
4. Vertical pull – straight arm pulldowns / reverse shrugs, high pulls, olympic lifts, shrugs – Max reps in 10 minutes – 3-8 reps – constant weight – Use a “wake-up” exercise
5. Core – bracing – planks – horiz/vert, roll outs, waiters walk, turkish get-up – Max reps in 5 minutes – 3-8 reps – constant weight
6. Beach Muscles – bicep curls, lateral raises, forearm flexion – Max reps in 5 minutes – 3-8 reps – constant weight

Workout #2

1. Anterior Chain – Lower Body – Choose from Squat, lunge, reverse sled drags – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
2. Vertical push – Choose from Overhead press, push press, thruster, handstand pushup – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
3. Horizontal pull – Choose from Face pull, horizontal cable shrug / straight arm row- Max reps in 5 minutes – 3-8 reps – constant weight
4. Horizontal push – Choose from Chest presses, pushups, dive bombers, st arm press or reverse horizontal shrug – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
5. Core – flexion – Choose from Hanging leg raise, toes to the sky, roll outs – Max reps in 5 minutes – 3-8 reps – constant weight
6. Core – extension – Choose from Back extension on pulldown machine, toes to the sky, roll outs – Max reps in 5 minutes – 3-8 reps – constant weight

Workout #3

1. Upper body horiz pull – Choose from Bodyweight rows, face pull, horiz shrug or st arm row – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
2. Posterior Chain – Lower Body – Choose from Deadlift, pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
3. Vert pull – Choose from Chins or pulldowns – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
4. Core – bracing – Planks – horiz/vert, roll outs, overhead lifts – Max reps in 5 minutes – 3-8 reps – constant weight
5. Core – side flexion / rotation – Woodchops – bad for lumbars – Max reps in 5 minutes – 3-8 reps – constant weight
6. Beach Muscles – Choose from Reverse bicep curls, pushdowns, calf raises – Max reps in 5minutes – 3-8 reps – constant weight

Now What?

1. Choose your own exercises & create your own Deadpool Ultimate Mega-Mass Workout
2. Hang on for an hour or so and I will begin posting weekly Deadpool workouts here and on Facebook

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Related Posts

• The Deadpool Mega Muscle Mass Workout - Part Five
• The Deadpool Mega Muscle Mass Workout - Part Four
• The Deadpool Mega Muscle mass Workout – Part Three
• The Deadpool Mega Muscle Mass Workout – Part Two
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

The Deadpool Mega Muscle Mass Workout – Part Six is a post from: Health and Fitness articles

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5. The Deadpool Mega Muscle Mass Workout – Part Four

If there was ever a breakfast of champions, this is it. Simple, healthy and most importantly delicious. This is my take on the traditional crepe or pancake. Super high in protein and loaded with fresh flavour.

The photo says it all.

RECIPE:
Serves 2

2 organic egg whites
2 organic whole eggs
pinch salt n pepper
Olive oil spray

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

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Two weeks ago, I ticked off a small slice of the Crossfit world when I posted this workout video on Facebook and asked for their feedback.

Amidst the constructive criticism and numerous questions, there were a few Crossfitters who took the time to offer the following opinions:

• worst workout I have ever seen
• that workout is retarded
• stupid
• fu*king stupid
• useless, and
• not as good as a wide variety of different Crossfit workouts (most noticeably the Murph)

Strangely enough, when asked, none of these commenters could offer a cogent argument as to why the workout was stupid and/or retarded.

No big surprise…amongst every group there are always a few jackasses.

But…the jackasses got me thinking.

They got me thinking about how Crossfit & Crossfitters have changed during the time that I have watched Crossfit explode in popularity.

When it began, Crossfitters thrived as an “us against the world” group of amateur athletes devoted to a pursuit of physical fitness that is, by design, broad, general, and inclusive.

Crossfit’s specialty was in not specializing.

Crossfitters believed that in combat, survival, many sports, and most importantly, real life ….this kind of approach to fitness is rewarded while, on average, the specialist – bodybuilding, powerlifting, runners, etc…are punished.

So, why is it that when I talk to Crossfitters, I am noticing an increasingly close-minded approach to fitness….an attitude that Crossfit and more specifically, the WODs… are the end-all and be-all of physical fitness?

Why is it that, instead of creating the world’s most complete athletes, the focus is shifting towards creating the world’s best Crossfitters?

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And that’s where it would have ended….with me mulling over the evolution (de-evolution???) of Crossfit while sitting on my local Starbucks patio, drinking a mug of green tea, enjoying the summer sun and watching the girls walk by.

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Except that I mentioned it to my buddy Amir – aka the guy who designed the 3 Minutes of HIRT workout circuit.

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Perhaps not the brightest idea I have ever had.

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Because Amir took the criticisms a little personal….and proceeded to:

1. engage in a few days of online arguing with the Crossfit jackasses, and
2. take out his frustrations on his personal training clients.

But, luckily for us, after a few days of brutalizing his clients, Amir decided to:

1. Test himself with a bunch of the hardest Crossfit WODs, and
2. Create a bunch of new (and more Crossfit-esque) workouts for your enjoyment.

Here is the first workout.

Note: I had to split the workout into 2 videos because youtube complained that the file was too big.

Amir’s time for the workout was 15 min and 59 seconds

The circuit consists of:

1 round of:

• 2 x 24KG Kettlebell Snatch x 25 reps
• Pistol Squats w/ lateral bench jumps x 30 reps
• Switch Grip Pull Ups x 35 reps
• Dynamic Fly Push Ups x 40 reps
• 2 x 24 KG Kettlebell Snatch x 25 reps
• Bodyweight Dips x 50 reps

And as you may have noticed, Amir’s workout partners were not always able to perform the exact same movements as Amir.

They modified the intensity of the exercises to suit their current level of fitness.

• Pistol Squats became a 1-Leg Squat with the off leg positioned behind the body
• Pull Ups became Supine Body Weight Rows off of a Smith Machine
• And the freaky Dynamic Fly Push Ups became elevated yoga block Push Ups

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So, give the workout a try and let me (and Amir) know what you think.

p.s. I left all the grunts & growns in the video for your enjoyment

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More Crossfit than Crossfit is a post from: Health and Fitness articles

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5. 3 Minutes of HIRT

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

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The CSPI argues that these practices are predatory and wrong.

They go onto to claim that not only are they morally wrong, they are in fact illegal, because “marketing to kids under eight is (1) inherently deceptive, because young kids are not developmentally advanced enough to understand the persuasive intent of marketing; and (2) unfair to parents, because marketing to children undermines parental authority and interferes with their ability to raise healthy children”.

The CSPI “demands that McDonald’s immediately stop using toys to market Happy Meals to young children.

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Resveratrol is currently being studied for its effect on increasing lifespan, preventing cancer, preventing diabetes, preventing inflammation, improving cardiovascular function, protecting the environment and guaranteeing world peace. (not sure about the last two)

As if that wasn’t enough, this phytoalexin is also being  touted as a potent weight loss agent.

Back in 2008, I wrote about the research being done by the researchers at Sirtis. At that point, the research was pretty much theoretical. Exciting, but a long way away from showing up at your pharmacy/health food store.

However, less than 2 years later, researchers have found that a 4 week program of resveraltrol supplementation (in doses of 200mg/kg/day) was able to increase satiety, decrease caloric intake by 13% and increase resting metabolism by 29%.

True, this research was conducted on lemurs…and the doses tested would require a 200 lb man to swallow 18,000 mg or 90 x 200mg capsules per day…at a cost of approximately $60 per day….but at least they’re getting closer.

Who knows, in another 2 years, they could have a product ready for the shelves that doesn’t require a second mortgage.

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If you like what you see here, click here for updates

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Goal:

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Get ready for the return of low-carb dieting….because Dr. Pierre Dukan (and his celebrity followers) are about to take the diet world by storm.

Already a hit in Europe, the Dukan Diet is about to blow up in North America thanks to the unofficial endorsements of J.Lo and supermodel Gisele Bundchen.

Recently translated into English, the Dukan Diet is similar to last century’s Atkins Diet.

It has four distinct phases…with the first phase being the most strict and each subsequent phase becoming more and more carb-tolerant.

Here is a brief synopsis (I will do a more complete review when I receive my copy)

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PHASE 1 – The Attack Phase

Like Atkins, The Dukan Diet starts with a very strict ‘attack’ phase where you eat nothing but protein – just meat, fish, eggs and no-fat dairy products.

You can spend just one day here – or as many as ten days if you have a lot of weight to lose – and many people can expect to lose as much as 7lb in five days.

During this phase, eat freely any foods on the following list – eat as much as you want, whenever you want. You must adhere to this plan strictly.

The List

1. Lean beef and veal or rabbit, not pork or lamb (trim all fat and avoid ribs as too fatty). Eat meat grilled, roasted or boiled and without using butter, oil or cream (not even low-fat versions). You could also ‘dry fry’ it – rub the surface of a frying pan with a few drops of oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs (mixed with an egg, spices, capers or gherkins) or enjoy frozen beefburgers (if less than 10 per cent fat).
2. All chicken and turkey (not goose or farmed duck) but remove skin before eating and avoid the outside part of the wings (too fatty).
3. Ham if low-fat and lean, also cut rind off. Avoid deli, cured, and smoked hams (too fatty).
4. Beef, veal or chicken liver.
5. All fish white or oily, fresh, frozen, dried, smoked or canned (but not in oil or in any sauce containing fat), even crab sticks.
6. All crustaceans and shellfish.
7. Up to two eggs a day. Stick to 3 to 4 yolks per week if you have high cholesterol, but the white can be eaten without restriction.
8. Non-fat dairy products such as 0per cent yoghurt, fromage frais, quark, cottage cheese, and skimmed milk. Natural ( plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (containing fruit puree) should be limited to two a day (or avoided if you want a lightning start to your attack phase).
9. Sweeteners (Canderel, Silverspoon Sweetener) or Stevia (a natural sweetener available from health food stores), vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (as condiments, but not in large quantities), lemon juice (on food, but not to drink), mustard and salt (in moderation), sugar-free natural ketchup in moderation, sugar-free chewing gum (can slow down the mechanical swing towards eating whenever you feel under pressure).

Additional rules

• Drink 1.5litres of water per day (plain or carbonated) particularly at mealtimes to help you feel full. Tea, coffee and diet drinks (no more than 1 calorie per glass) can be included in this total.
• Eat 1.5 tablespoons of oat bran per day (as porridge, sprinkled on yoghurt, or made into a pancake).
• Walk briskly for 20 minutes every day. This is a non-negotiable doctor’s prescription.
• Avoid all butter and oil.

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PHASE 2 – The Cruise Phase

In Phase 2, you alternate pure protein days with days when you include a  unlimited array of vegetables to your wide selection of meat, fish and no-fat dairy products. Expect to lose around 2lb a week.

The most efficient way to work this stage is to spend one day on the pure protein ‘attack’ diet (Phase 1), and the next on a protein and vegetable diet, switching between the two, one day at a time, until you reach your chosen weight.

Phase 2 Vegetables

• artichoke, asparagus, aubergine, broccoli, cabbage (white, red, savoy, cauliflower, kale, Brussels sprout), celery/celeriac, chicory, courgette, cucumber, fennel, French beans/ mangetout, leeks, mushrooms, onion, peppers, pumpkin, radish, salad leaves (lettuce/rocket/watercress), sorrel, soya beans, spinach, swede, swiss chard, tomatoes, turnip.

Other Phase 2 Rules

• Increase oat bran intake to 2 tbsp per day.
• Increase exercise to a 30-minute brisk walk each day.
• Keep drinking at least 1.5 litres of water each day.

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PHASE 3 – The Consolidation Phase

Eat as much protein and vegetables (together) each day as you want without any restriction on quantity, time of day or combination.

Add one serving of fruit per day (avoid high-sugar bananas, grapes, cherries, dried fruits and high-fat nuts)

Enjoy two slices of wholemeal bread per day, spread with fat-reduced butter

Have one serving (40g or 1.5oz) of hard cheese per day (but avoid blue cheese, soft cheese or goat’s cheese)

Factor in one serving of ‘starchy foods’ per week in the first half of your Consolidation Phase, increasing to two servings per week in the second half. This includes pasta (225g or 8oz serving in tomato, not creamy, sauce and with no oil), couscous/polenta (225g or 8oz cooked in stock, not butter or oil), lentils, beans, chickpeas, rice (ideally brown) and potatoes (but only occasionally and without butter).

Broaden your meat repertoire to include any quantity of lamb, roast pork and ham (remove all fat first) once or twice a week

Let your hair down and plan and enjoy one celebration meal a week in the first half of the Consolidation Phase, increasing to two in the second half. In this meal you really can eat whatever you want – and you should choose something you’ve missed during the weight-loss period.

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But there are two important conditions – NEVER have second helpings of the same dish and NEVER eat two celebration meals in a row. Have one of each: one starter, one main, one dessert and one glass of wine, all in a reasonable quantity but only once.

• Keep one pure protein day per week – say, Thursdays. This is your insurance policy against gaining weight.
• Take 2tbsp of oat bran per day (as a pancake or sprinkled on food)
• Walk 25 minutes per day (longer if you enjoy it and have time)

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PHASE 4 – The Stabilisation Phase

This is the maintenance phase…and here are the rules

Go back to eating whatever you like, but continue to use the basic rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one piece of fruit a day, two slices of wholemeal bread, a portion of cheese, two starchy foods and two celebration meals a week).

Keep this in mind as your point of healthy-diet reference, and use it as your safety back-up if you are under threat of regaining weight.

Pick one day a week – for the rest of your life – when you eat nothing but protein. This is the key that allows you to eat normally for the other six days of the week without putting any weight back on. (Drink at least two litres of water to flush the digestive system and reduce its craving for food)

Make a vow to walk (briskly) for 20 minutes every day, and never take a lift or step on an escalator. Going up or down the stairs makes the body’s largest muscles contract and, in a short time, uses up considerable calories.

Increase your daily oat bran intake to 3tbsp and stick to it for life.

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Well, that’s the Dukan Diet in a nutshell. As I mentioned earlier, I will do a more in depth report when I get my copy in the mail.

As well, I will probably find a couple of guinea pigs to try it out for me.

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And, if you like what you see here, click here for updates

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Reference

• Dukan Diet
• Daily Mail - pt1, pt2

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One of the first things I do with new clients is make them keep a food log.

Nothing fancy…just a little spiral notebook that they keep in their pocket and use to record:

• What food they ate
• How much they ate (approximate – no weights/calories)
• When they ate it
• What they were doing while eating
• How it made them feel (physically, mentally, emotionally)

Most of them don’t want to do it and none of them are perfect with their note taking.

And that’s fine.

Because my goal with the food log is to look for trends.

Trends showing me why they have gained 40 lbs over the past decade.

And one of those big trends is tv.

• Eating in front of the tv
• Eating crappy food while watching tv
• Eating unconsciously (hand to mouth) while watching tv
• Being manipulated by the food commercials shown on tv

And there is something special about late night tv for really packing on the pounds.

I don’t know if it’s the fact that you are exhausted/sleepy while watching Letterman that results in an even stronger obesity response, but as soon as a client cuts out late night tv, we see an immediate reduction in body-fat.

Every single time.

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Try it for a week and tell me how it works for you.

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

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There are those genetic freaks amongst us who can eat pizza and cake and ice cream and mocha frappucinos with extra whipped cream….and still remain as lean as Mr. Posh Spice.

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But you ain’t one of them.

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So, make a choice.

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Do you want to eat pizza and cake and ice cream and….or do you want to be fit and lean and get a modeling contract with Calvin Klein, be a sex object for billions of women & men and have a set of abs that you could grate cheese with.

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Your choice.

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Pizza v.s Abs is a post from: Health and Fitness articles

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how do your abs compare???

Workout Goals:

Week 21 is a repeat of week 19.

You have done these workouts before, so there isn’t any learning curve to slow you down. Before you think about increasing the weight or reps, I want you to push yourself to cut your rest periods even shorter. During supersets, go from exercise to exercise without any break. Non-stop movement. You’ll hate me during the workout, but love me when you see how your fitness goes through the roof.

As before, The next 2-4 weeks are all about maximum fat loss via a variety of different HIIT / HIRT workouts.

And now on to the….

WARMUP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

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2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

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3.  1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

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WORKOUT

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Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

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Circuit # 1

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Speed Squats

• 10 sets
• 20 reps per set…
• speed squats focus primarily on legs & anaerobic energy system

Exercise # 2

Alternating Dumbbell Shoulder Press

• 10 sets
• 5 reps per arm per set…
• this “see saw” press focuses primarily on your deltoids & supporting muscles in the shoulder girdle. It also provides a secondary benefit to your core

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Circuit # 2

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Close Grip Push-Ups

• 10 sets
• 10 reps per set…
• If you can’t do push-ups from the floor, don’t do them from your knees. Instead, do them with your hands on a bench, chair, table or wall as your strength levels dictate
• close grip push-ups focus primarily on triceps & chest

Exercise # 2

Side Lunge (skaters lunge)

• 10 sets
• 10 reps per side per set…
• keep your knees & toes in alignment
• the skaters lunge target your thigh adductors / abductors & your glutes

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Circuit # 3

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Reverse Crunch (on bench)

• 10 sets
• 10 – 20 reps per set…
• the reverse crunch is primarily a rectus abdominis exercise (abs)

Exercise # 2

Hip Thrusts (feet and back on bench)

• 10 sets
• 10 reps per side per set…
• if this is too hard, lay on the floor with feet on bench only
• hip thrusts hit your hamstrings & glutes

.

Circuit # 4

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2 minutes rest between circuits

Exercise #1

Cable Pushdowns

• 10 sets
• 5 reps per set…
• pushdowns hit your triceps

Exercise # 2

2 Hand Bicep Curls (cable – use rope)

• 10 sets
• 5 reps per set…
• curls hit your biceps

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 21 – Day 1 is a post from: Health and Fitness articles

Related posts:

1. Health Habits Workout – Week 20 – Day 3
2. Health Habits Workout – Week 19 – Day 1
3. Health Habits Workout – Week 20 – Day 1
4. Health Habits Workout – Week 20 – Day 2
5. Health Habits Workout -Week 9/Day 3

Workout Goals:

Alright, workout #3

Let’s get to work….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Bulgarian Split Squats/Lunges

• 10 sets
• 10-30 reps per leg per set…
• Bodyweight or a DB(s) held in hands at thigh height
• This exercise focuses primarily on quads

Exercise # 2

DB Pullovers – cross bench or stability ball

• 10 sets
• 5-8 reps per set…
• This exercise focuses primarily on the chest & lats

.

Circuit # 2

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Standing Pulldowns

• 10 sets
• 5 reps per set…
• This exercise focuses primarily on back (lats) & biceps – secondary focus on core

Exercise # 2

Shuffle Lunge

• 10 sets
• 20 reps per set…
• This exercise focuses primarily on legs & the anaerobic energy system

.

Circuit # 3

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

1 Arm DB Incline Chest Fly (ball or bench)

• 10 sets
• 5-8 reps per arm per set…
• This exercise focuses primarily on chest & core

Exercise # 2

2 Arm DB Incline Reverse Fly

• 10 sets
• 5-8 reps per set…
• This exercise focuses primarily on the rear deltoids (shoulders)

.

Circuit # 4

• 2 exercises performed back to back
• 10 set of each exercise
• No rest between sets
• 2 minutes rest between circuits

Exercise #1

Partial Turkish Get-Ups

• 10 sets
• 5 reps per side per set…
• TGUs  hit your core

Exercise # 2

1 Leg Hip Thrusts

• 10 sets
• 10 reps per side per set…
• This exercise focuses primarily on the hamstrings & glutes
• Substitute a ball for the bench he is laying on…and if that’s too complicated, you CAN just do them from the floor

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 20 – Day 3 is a post from: Health and Fitness articles

Related posts:

1. Health Habits Workout – Week 20 – Day 2
2. Health Habits Workout – Week 20 – Day 1
3. Health Habits Workout – Week 19 – Day 2
4. Health Habits Workout – Week 19 – Day 1
5. Health Habits Workout -Week 10/Day 1

Workout Goals:

Alright, workout #2 – have fun!

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

High Rep Hip Thrusts

• 10 sets
• 30 reps per set…
• Bodyweight or a DB placed on your hips
• Hip Thrusts focus primarily on hamstrings & glutes

Exercise # 2

DB Floor Chest Press

• 10 sets
• 5-8 reps per set…
• Floor Presses focus on the chest & triceps…and are harder than bench presses

.

Circuit # 2

• 3 exercises performed back to back
• 7 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

DB Lateral Raises

• 7 sets
• 5 reps per set…
• Laterals focus primarily on the side & front deltoid muscles

Exercise # 2

Alternating DB Bicep Curls

• 7 sets
• 10 reps per arm per set…
• bicep curls hit your…uhm…biceps?

Exercise # 3

DB Overhead Press

• 7 sets
• 10 reps per arm per set…
• Overhead presses hit your shoulder muscles

.

Circuit # 3

• 3 exercises performed back to back
• 7 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Shuffle Lunge

• 7 sets
• 20 reps per set…
• the shuffle lunge is primarily a anaerobic energy system exercise

Exercise # 2

Leg Press

• 7 sets
• 15 reps per set…
• the leg press hits your legs muscles – primarily quads

Exercise # 3

Side Lunge

• 7 sets
• 10 reps per side per set…
• the side lunge hits glutes and adductors

.

Circuit # 4

• 2 exercises performed back to back
• 10 set of each exercise
• No rest between sets
• 2 minutes rest between circuits

Exercise #1

Ab Wheel Roll-Outs

• 10 sets
• 5-10 reps per set…
• Roll outs  hit your core

Exercise # 2

Bottom 1/2 Squats

• 10 sets
• 10-20 reps per set…
• your thighs should be burning

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 20 – Day 2 is a post from: Health and Fitness articles

Related posts:

1. Health Habits Workout – Week 20 – Day 1
2. Health Habits Workout – Week 19 – Day 1
3. Health Habits Workout – Week 19 – Day 2
4. Health Habits Workout – Week 19 – Day 3
5. Health Habits Workout -Week 9/Day 3

Workout Goals:

Alright, you’ve completed the first week of this phase. 5 weeks to go. good luck

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

1 Leg Squats

• 10 sets
• 5 reps per set…
• 1 Leg Squats squats focus primarily on legs & anaerobic energy system

Exercise # 2

Straight Arm Pulldowns

• 10 sets
• 5 reps per arm per set…
• this goal here is to improve lat function in the pulldown. Expect to be weak on this exercise. The goal is to maximize your range of motion. Really try to bring your shoulder blades together.

.

Circuit # 2

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Push Ups (Smith Machine)

• 10 sets
• 10 reps per set…
• If you can push up from the floor, do that. The Smith allows clients to progress towards a floor push-up by gradually increasing the load by changing the angle of their body
• push-ups focus primarily on triceps & chest

Exercise # 2

Body weight Rows (Smith Machine))

• 10 sets
• 10 reps per set…
• bodyweight rows target your lats, upper back muscles & biceps

.

Circuit # 3

• 3 exercises performed back to back
• 7 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Jumping Jack

• 7 sets
• 10 reps per set…
• the jumping jack is primarily a anaerobic energy system exercise

Exercise # 2

See Saw DB Shoulder Press

• 7 sets
• 10 reps per side per set…
• the see saw press hits your shoulders, triceps & core muscles

Exercise # 3

Prone Bridge

• 7 sets
• 30 seconds per set…
• the prone bridge hits your core muscles

.

Circuit # 4

• 2 exercises performed back to back
• 10 set of each exercise
• No rest between sets
• 2 minutes rest between circuits

Exercise #1

Stability Ball Crunch

• 10 sets
• 10-20 reps per set…
• Crunches  hit your abs

Exercise # 2

Stability Ball Squats

• 10 sets
• 10-20 reps per set…
• your thighs should be burning

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 20 – Day 1 is a post from: Health and Fitness articles

Related posts:

1. Health Habits Workout – Week 19 – Day 1
2. Health Habits Workout – Week 19 – Day 3
3. Health Habits Workout – Week 19 – Day 2
4. Health Habits Workout -Week 9/Day 3
5. Health Habits Workout -Week 10/Day 1