Master Your Body: April 2009

Thursday, April 30, 2009

Short And Sweet Leg Workout 043009

DO IT OR DON'T! IT IS YOUR CHOICE!

ROUND ONE: No Rest!

1. Leg Extension Warm-up- 25x (Goal Weight: M: 2 plates/F: 1 plate)

2. Sitting Calf Raises- 10x (Goal Weight: M: 2 plates/F: 1 plate)

3. Leg Extension- 35x (same weight as #1)

4. Sitting Calf Raises- 12x (same weight as #2)

5. Leg Extensions- 45x (same weight as #1)

6. Sitting Calf Raises- 14x (same weight as #2)

ROUND TWO: No Rest!/Use Only 1 KB on swings

1. K.B. Swings with Resistance Band- 25x

2. Box Jumps (17" box)- 10x

3. K.B. Swings with Resistance Band- 35x

3. Box Jumps (17" box)- 12x

4. K.B. Swings with Resistance Band- 45x

5. Box Jumps (17" box)- 14x

Tuesday, April 28, 2009

WORKOUT WITH INTENSITY 040309

"Every worthwhile accomplishment has a price tag attached to it. The question is always whether you are willing to pay the price to attain it-- in hard work, sacrifice, patience, faith, and endurance." -John C. Maxwell

ROUND ONE: 3 SETS/No Rest/Push! Push! Push!

1. Resistance Band Pull-Aparts- 25x

2. Overhead Extension (1 DB)- 15x (Pick moderate-to-heavy weight/full range of motion)

**After 3rd set- M.B. Push-Ups (One hand on the floor/opposite hand on the ball)- 10x each side

ROUND TWO: 4 SETS/No Rest/Set The Tone In The Gym!

1. Stand-ups- 15x

2. Squat Jump M.B. Slams- 10x (Use Heavy M.B./Be Aggressive When You Slam Ball To The Floor)

**After 4th set- Lying Resistance Band Chest Press- 50x (Heavy Resistance On Band/Motion is QUICK but CONTROLLED & CONTINUOUS)

-Positioning the Band- Hold each end of the band with each hand/take the band over your head and position it in the middle of your back/band should be at the center point between shoulders and elbows/Lie on floor holding the band with each hand and perform a shoulder-width chest press/keep your bands apart at all times/Be aggressive and make sure you go as close to full range of motion.

ROUND THREE: 3 SETS/No Rest/Inspire People To Want To Get Better!

1. Resistance Band Snap-Downs- 30x (Make sure your band is at least 41" long and attach it to a secure pole)

-Squat Down Holding Band with both hands out in front of you/Explosively bring band up over your head with arms...keeping arms straight and extending up fully from the squat position/Snap the Band down as if you are going to take band to floor...keeping your arms straight and bending down into a squat position/This motion is a quick and explosive drill/Be careful not to bend over too much and use your back instead of your legs and core/Be aggressive and go hard until you have completed the full 30 reps!

2. DB Kickbacks- 15x (Moderate-to-Heavy Weight)

Motion is both arms working at the same time/Keep your chest down and legs bent to support your back/Make sure you keep your elbows up that way you are stabilizing with your rear delts instead of your neck/Make sure you are controlled and not swinging your dbs.

**After 3rd set- Burpees + Finger-Facing Push-Ups- 10x each/8x each/6x each

-Absolutely no stopping/knees should never touch the ground/if you have to catch your breath...hold yourself in the UP push-up position.

GOOD JOB! COMPLETED!

The Race At Sunrise

Every morning in Africa,

a gazelle wakes up. It knows that it must run

faster than the fastest lion,

or it will be killed.

Every morning a lion wakes up.

It knows that it must outrun the slowest gazelle,

or it will starve to death.

It doesn't matter whether you are a lion

or a gazelle; when the sun comes up,

you had better be running.

-African Parable

Maxwell, J. Success: One Day At A Time. Pg. 122.

Monday, April 20, 2009

Workout With Bands 041709

"A STRONG OUTSIDE STRENGTHENS THE INSIDE."

"I NEVER REGRET IT WHEN I DO IT, BUT I ALWAYS REGRET IT WHEN I DON'T."

BAND TRAINING ROCKS!

Bands:

*Add tension to any exercise

*Are the ultimate core training tool.

*Are excellent in developing the posterior chain

*Enhance Power

*Require you to use your stabilizer muscles

ROUND ONE: No Rest Between Exercises

1) Wide Lat Pull-downs-10 to I 2 reps (Go Heavy)

2) One arm DB kickback with resistance band (mini (red) band)- 3x15 one side at a time/ Rest only

10 seconds between each set

3) Wide Reverse Lat Pull-downs- 10 to 12 reps (Go Heavy)

4) Lying DB Tricep Extensions with resistance band (mini green band)- 4x15 (Rest only 10 seconds between sets)

5) Burp- 10x + Finger-Facing Push-ups- 10x +

Burp- 8x + Finger-Facing Push-Ups- 8x (Don't let your knees touch the ground throughout this exercise combo)

6. Rest 45 see.

ROUND TWO: No Rest Between Exercises

1) Pull-ups-3 x 10 (Rest 10 seconds between sets)

2) Knees-to-Chest- 15x (Use Roman Chair/Place a KB or DB between your feet)

3) Tricep Dips- 10x (Use Roman Chair/Place a KB or DB between your feet)

* Do # 2 and #3 for a total of 3 sets

4) DB Bent-Over Flye- 12x (Heavy)

5) KB Swing with attached Resistance Band- 25x + Finger-Facing Push-Ups- 10x (Do this combination four sets through/Use hips when you power the KB up/make sure motion is quick and controlled)

Go The Distance Workout

ALWAYS GO HARD!

INTENSITY IS THE KEY TO OVERALL SUCCESS!

BUILD A STRONG FOUNDATION TO PERFORM BETTER AND TO LAST LONGER!

HAVE MENTAL TOUGHNESS!

FEEL THE BURN AND SOME!

THINK OF EACH WORKOUT AS A PRACTICE...GETTING YOU READY FOR YOUR BIG EVENT...BRINGING OUT THE BEST YOU CAN BE!

ROUND ONE: No Rest Between Exercises

1) Lying Leg Curls- 50x

2) Standing Alternating Chest Punches- 100x

3) Push-Ups- 25x

4) Two-Motion Lying Leg Curls- 50x

ROUND TWO: No Rest Between Exercises

1) Low Box Step Taps- 25x each (Use 15" or 17" box)

2) Alternating Uppercut Punches- 100x

3) Push-Ups- 25x

4) High Box Step Taps- 25x each (Use 23" box)

5) Low Box Jumps- 50x (Use 17" box)

ROUND THREE: No Rest Between Exercises

1) Leg Extensions- 50x (Use Challenging Weight/Try to do 0-50 reps without stopping/Use Full Range Of Motion)

2) Bent-Over Alternating DB Row- 100x (Use Challenging Weight/Keep Chest Down and Square Shoulders to The Floor/Bend Your Legs To Protect Your Back)

3) Push-ups- 25x

4) Two-Motion Leg Extensions- 50x (Mini-Down-Full> 2=1 rep/Use Full Range Of Motion/Use Challenging Weight)

Sunday, April 19, 2009

Challenge Workout

MIND OVER MATTER!
CHALLENGE YOURSELF AND EMBRACE YOUR ACCOMPLISHMENT!
NEVER STOP BELIEVING IN YOUR POTENTIAL!

ROUND ONE: No Rest Between Exercises
1) Sit-Ups- 25x
2) DB Squats-100x (Use moderate-to-heavy weight/full range of motion)
3) Push-Ups- 25×
4) DB Walking Lunges- 100x (Use moderate-to heavy weight/make sure you have full range of motion)
5) Five lap Run

ROUND TWO: No Rest Between Exercises
1) Sit-up Twist/Twist- 25x
2) Two-Step Alternating DB Squats-30x (Use moderate-to-heavy weight/full range of motion)
3) DB Alternating Shoulder Press- 50x
4) Alternating DB Lunges In Place- 50x (Use moderate-to-heavy weight/Full range of motion)
5) DB Squat Jumps- 25x (Use challenging weight/Full range of motion)
6) Push-Ups- 25x

Round Three: No Rest Between Exercises
1) Sit-up Twist (One side At a Time)- 25x each side
2) Ab Bicycles- 100x
3) DB Squat Push-Press- 25x (Use challenging weight/Full Range of Motion)
4) Push-Ups- 25x

Intense Leg Workout 010909

GO FOR IT!
PUSH! PUSH! PUSH!
YOU CAN DO ANYTHING YOU SET YOUR MIND TO!

Round One:
1. Barbell Cleans- 4x 25 (Hold every 25th in squat position for 30 seconds without weight-your body weight only/ Rest 30 seconds between sets)
2) Standing Calves- 100x
3) DB Step Taps-10x-Right Leg Only + Squat Pulses (low)- 15x + DB Step Taps- 10x Left Leg Only + Squat Pulses (low)- 15x + Box Jumps- 10x (*Try to challenge yourself on your weight)

Round Two:
1) Lying Leg Curls- 10x-hold #10 for 10 sec at top position(Weight must be heavy /M-100#; F-60#)
2) Two-motion Lying Leg Curls- 10x-hold #10 for 10 sec at top position (Weight must be heavy/M- 100#; F- 60#)
3) Box Jump- 10x (Use 17 "box and hold #10 at bottom for 10sec)
4) Two-motion Box Jumps- 10x (Use 17" box and hold # 10 @ bottom for 10 sec)
5) Lying Leg Curls- 20x-hold #20 for 20 sec at the top position (Weight must be heavy/M- 100x; F-60#)
6) Two-Motion Lying Leg Curl- 20x-hold # 20 for 20 sec at the top position- (Weight must be heavy/M-100#; F- 60#)

Friday, April 17, 2009

Do It Today

"Every worthwhile accomplishment has a price tag attached to it. The question is always whether you are willing to pay the price to attain it- in hard work, sacrifice, patience, faith, and endurance."-John C. Maxwell

Do the right thing;
Do it today;
Do it with no hope of return or promise of reward;
Do it with a smile and a cheerful attitude;
Do it day after day after day;
Do it, and someday,
There will come a day
That will be a payday
For all the yesterdays
You spent focused on the current day-
That will not only give value to today,
But will make each future day
Outshine each yesterday.
And what more could you ask of a day?

Maxwell, J. Success And One Day At A Time. Pgs. 65, 71.

Tuesday, April 14, 2009

One Step Further

Do more than exist: LIVE.
Do more than touch: FEEL.
Do more than look: OBSERVE.
Do more than read: ABSORB.
Do more than hear: LISTEN.
Do more than listen: UNDERSTAND.
Do more than think: REFLECT.
Do more than just talk: SAY SOMETHING.

-Author Unknown

Maxwell, J. Success: One Day At A Time. Pg. 27.

Thursday, April 9, 2009

No Resentments

"The happiness of your life depends upon the quality of your thoughts...take care that you entertain no notions unsuitable to virtue and reasonable nature."-Marcus Aurelius

"God does not command that we do great things, only little things with great love."- Mother Teresa

I want to touch on the concept of resentment. Many times people will feel that they have the right to be upset , hurt, or resentful. You must avoid this type of thinking, so it will not stand in the way of living a life of inner peace, success, and happiness. When you feel resentful, you're turning the controls of your emotional life over to others to manipulate. We are accustomed to blaming others for our weaknesses, using almost any excuse as a rationale for returning to our self-defeating ways.

Removing blame means never assigning responsibility to anyone for what you're experiencing. This means that you are willing to say without any guilt or resentment that you own it. "I live with, and I am responsible for, having it in my life." If you take responsibility for having it, then you have a chance to also take responsibility for removing it or learning from it. Also, when you are at this level, you must be willing to send the higher, faster energies of love, peace, joy, forgiveness, and kindness as your response to whatever comes your way. This is the start of the uncrowded extra mile where you have only love to give away.

I believe in a nutshell you should want to be kind rather than right. You have no need to make others wrong or to retaliate when you've been wronged. YOU DO THIS FOR YOURSELF!
You must remember that your resentments will destroy you! They are low energies. You must go on that path of the extra mile and you will discover and meet others who have fully grasped the concept of having no resentments. And the ones you haven't made it to this level are all back with the crowd who went out of the game long ago. And they wonder why they can't move forward...because they continue to blame others for their emptiness. Learn to send love to all, instead of anger and resentment.

So the question is "If someone offers you a gift, and you do not accept that gift, to whom does the gift belong?" The answer leads you to the extra mile. You must ask yourself, "Why would I allow something that belongs to someone else to be a source of resentment?"

Dyer, Wayne. Secrets For Success And Inner Peace. Pgs. 103-109.

Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
Core Plank- 30 seconds
Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
Core Plank- 1 minute
Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
Core Plank- 1 minute 30 sec
Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.