10 Weeks Until Summer: Week 8 Workout

 

No equipment? No problem and NO EXCUSES!

Try this circuit on a nice day outside. All you need is 50-100 yards of straight away grass or asphalt to run on.

  1. Bodyweight Squats x 20
  2. Push Ups x As Many GOOD reps as possible
  3. Mt. Climbers x 20/leg
  4. Non-Alternating Reverse Lunges x 15/leg
  5. Plank Shoulder Taps x 20 Taps
  6. Run 100 yards

Repeat for 5 rounds. Enjoy!

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10 Weeks Until Summer: Week 7 Workout

 

“I don’t have time to get a good workout in” – The Lamest Excuse EVER

This 20 minute workout will leave you thinking otherwise. Hit it with intensity on the sprints, and use weights that challenge you to get that last rep (keeping good form of course)

3 min – 20 seconds sprint: 40 second rest

  • DB Standing Shoulder Press – 8 reps
  • DB Standing Lat Raise – 15 reps
  • DB Renegade Row – 8 per arm
  • DB Front Squat – 15 reps

Repeat for 4-5 Rounds (resting as little as needed) – Stretch

 

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10 Weeks Until Summer: Week 5 Workout

Once again, summer means sleeveless shirts and our right to bare arms.

Give this simple, yet effective arm workout a try at the end of your workout, or as a quick stand alone pump sesh before hitting the beach. (You think I’m trying to be funny? I’m dead serious)

And ladies, don’t worry, this won’t make your arms look like Arnold’s any time soon, unless you are taking high dose anabolic steroids, so go heavy, and do these exercises with some intensity.

1A) Standing Dumbbell Curl – Hammer Grip to Supine 4×12 reps – one second squeeze at the top, 2 second lowering.

Start with weights by your hips, palms facing in, and rotate to palms up at the top, flex your bicep for one seconds, then lower for two seconds under total control.

1B) Banded Bicep Curl 4 x 30 seconds – explosive. Keeping your abs tight, and not rocking back and forth, curl a resistance band as fast (but controlled) as possible for 30 seconds.

Rest 45-75 seconds repeat for 4 total rounds.

2A) Banded Tricep Pressdown – 4 x 15 – one second squeeze at bottom, 2 second raise.

Just like the curls, keep the tricep under constant tension, flex hard at lockout, and control back to the stretched position.

2B) Close Grip Pushup/Close Grip Bench – 4 x 30 seconds – Set a timer for 30 seconds and rep out as many, with good form, as you can. If benching, use a weight that starts to fatigue your muscles around 10-12 reps. If you need to pause, pause at the top.

Rest 45-75 seconds repeat for 4 total rounds.

Thats it, and your arms should be burning!

 

 

 

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10 Weeks Until Summer: Week 4 Workout

 

Sometimes you need to break up the monotony of your workout routine, I get it.

Obviously I am all for sticking to a plan, but a once in a while challenge is a nice break from the norm. I often will throw these types of workouts in on a weekend, or a day where I and short on time, and need to get the most bang for my buck.

The Workout:

Set a timer for 30 minutes, and complete as many rounds as possible:

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10 Weeks Until Summer: Week 3 Workout

 

Summer means sleeveless shirt season. Don’t be afraid to show of a set of strong, sculpted shoulders this summer with the help of this weeks workout.

This weeks workout focusses on hitting your shoulders from all angles. The muscles of the shoulder respond better to higher reps, and higher volume.

One thing to remember is if you have shoulder pain, overhead pressing might not be best for you. Listen to your body, don’t do something that causes pain.

If you want to get the most out of this workout, do it as a stand alone session, twice per week, with at least 48 hours between sessions for recovery purposes. Focus on constant tension on the shoulders, rather than lifting as heavy and rushed as possible.

Week 3 Workout – Shoulder Sculptor 

*All exercises should have 1-2 warm up sets at a lighter weight before hitting your working sets*

**A and B exercises are super sets, or paired. Do A, then B, then rest**

  • 1) Neutral Grip Shoulder Press –  3 sets of 8-12 reps (45 seconds rest between)
  • 2A) Seated Lateral Dumbbell Raise – 4 sets of 12-15 reps
  • 2B) Prone Rear Delt Bench Fly – 4 sets of 12-15 reps (45 seconds rest between)
  • 3) Front Plate Raise – 2 sets of 20 reps

That’s it! Hit this workout before a cardio session, or as a quick standalone workout.

 

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10 Weeks Until Summer: Week 2 Workout

Summer is coming, so it’s time to step it up on dietary focus, but also some conditioning work.

Whether your goal is to shed some fat, participate in some summer 5k’s, or just feel better and more active, these bonus workouts will definitely help and push you to your limits.

In addition to these, I always recommend doing some weight training 2-3 times per week. These workouts will get your heart rate up, get you sweaty, and best of all, shouldn’t take more than 30 minutes. Try doing them twice per week.

Week 2 Workout: Booty Burner

**Guys, having a nice strong butt isn’t just for the ladies. A strong butt usually means a healthy lower back, and stronger athletic performance. So give this workout a try to up your game**

(Add weights to some exercises to increase intensity, but don’t sacrifice form)

  • 30 Walking Lunges (10 per leg)
  • 20 Glute Bridges with 1 second hold at the top
  • 10 Bird Dogs

Repeat 3 times, with minimal rest between rounds, then hit the following:

  • 10 rounds – 15 second hill sprint (treadmill or outside) with 45 second rest
  • 10 min full incline walking – or hill walking (use a tough pace, and try not to hold on!)

 

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10 Weeks Until Summer: Week 1 Workout

Summer is coming, so it’s time to step it up on dietary focus, but also some conditioning work.

Whether your goal is to shed some fat, participate in some summer 5k’s, or just feel better and more active, these bonus workouts will definitely help and push you to your limits.

In addition to these, I always recommend doing some weight training 2-3 times per week. These workouts will get your heart rate up, get you sweaty, and best of all, shouldn’t take more than 30 minutes. Try doing them twice per week.

Week 1 Workout

Set a timer for 20 minutes, and complete as many rounds as possible – with as little rest as needed.

  • 100 Jump Rope Hops
  • 10 push ups
  • 1/4 mile jog
  • 10 body weight squats
  • 50 jumping jacks
  • 10 lying straight leg raises

*** On the straight leg raises, keep your lower back in contact with the floor, and only lower your legs as far as you can without your back coming off the floor. Raise your legs slowly, using your abs***

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