Workout of the Week

Grab 3 Kettlebells or Dumbbells and a stopwatch for this workout.  Two of them need to be the same weight, slightly lighter than you normally use.  One should be your normal weight or slightly heavier than your normally use.  Here are you exercises and reps.

  1. Double KB Swing – 25 Reps
  2. Double KB Thruster – 20 Reps
  3. Reverse Lunge Swing – 15 Reps (Each Leg)
  4. Around the World Squat – 10 Reps (Left/Right is 1)
  5. Burpee KB Press – 5 Reps

*I want you to set your timer for 8 minutes and complete as many circuits as you can in that time period.  Rest for 1-2 minutes.  Then set your timer for 7 minutes.  Rest 1-2 minutes.  The last round I want you to set for 5 minutes.  Each round go through the exercises in the same order and complete the same amount of reps.  As always, rest only when necessary.

**After all 3 rounds are completed, complete 3 sets of MAX situps in 1 minute, resting 15-30 seconds between each set.

WORK HARD!!!

Exercise of the Week

Around the World Squat

Most of you, if you have been to the Warehouse, have done this exercise.  You have at least done the Around the World exercise.  It’s a great movement that works all areas of the core.  Now, I’m just adding a squat into it.  Use your momentum from the lower body and core to move the kettlebell up and around your head.  Think to yourself:  Less Arms.  More Core.  This is a core movement, not an arm exercise.  Use it that way.

Foot position is important here.  You don’t have to have your feet as wide as mine are here.  But, you shouldn’t have them any wider.  The wider your feet, the more inversion you are going to have with your knees as you bend and rotate simultaneously.  So, no wider than shoulder width.  If that stance is too wide, bring your feet closer together.  Also, bend at BOTH hips and knees to get the kettlebell as low as possible.  If the movement hurts the low back, focus more on bending with the knees, using more legs than hips.

This side view give a good illustration that you may have to pivot on your toes while going down to the side.  You can see here, while I’m rotating down and to the right, I’m up on my left toe a little bit.  That will reduce the pressure placed on the knee here.  If you feel you need to pivot more, feel free in order to prevent any issues with the knee.

*Side to side is 1 repetition.

 

Shaking My Head

Stupidity

enhanced-buzz-20863-1364567773-20

You may be wondering why I chose “Stupidity” for the name of this post, and who I am referring to with that title.  Well, let me say that I’m not talking about the guy on the big red ball.  Sure, he looks a little stupid on that thing (or dead, for that matter), but from what I can see, he isn’t the one who chose to do this exercise.

If you will look in the far left of this photo, you will see a black and white shoe sticking out into the frame.  With my years of expert photo analysis and detective experience, I can only assume that this shoe fits the foot of a personal trainer.  Logic would tell me that no person in their right mind would be caught dead on a big Swiss ball, on top of a portable bench, in the middle of the gym, and then let somebody photo them.

Along with my detective work, I am also a seasoned veteran of the personal training field, and can probably assume that this guy is doing the superman exercise targeting the lower back and hamstrings, or some variation of it.  I can get down with that, because it’s a good exercise for those muscles.  What I can’t get on board with is the stupidity of this version.  What kind of personal trainer thinks this is a good idea???  Seriously!!!

Look at this photo for 5 seconds and you can EASILY come up with something wrong with it.  1) One move right or left and this guy is falling in the floor.  2) Focusing so much on not falling on the floor takes away from the original nature of the exercise.  3) You look stupid.  4) You’re taking up a piece of equipment that NOBODY IN THE HISTORY OF THE WORLD has ever used for this exercise.  5) You’re so distracting that you’ve forced the two gentlemen in the background to put their feet on the seats of the benches, making them look like idiots, as well.  You’ve ruined the whole gym now….

Do I need to go on??  Or have I proven my point???

I’m all about experimentation, trying to come up with new exercises.  That’s what training is all about.  Moving forward and pushing your limits.  This does none of that.  This is taking an exercise that is fine on its own and totally screwing it up.  This is stupid.  And there is no getting around it.  I see stuff like this from personal trainers all the time.  Don’t get me wrong, I make mistakes just like any other trainer, but I don’t take it this far.  When I see things like this from people who are supposed to know better I am left very angrily and annoyingly Shaking My Head.

**Note: If the shoe in the picture does, in fact, NOT belong to a personal trainer, I redirect my anger and name-calling to the man on the big red ball.  But my point remains the same.  That is all.

No Butts About It

If I have had this conversation once, I’ve had it a thousand times…

Me: “Today we’re doing squats!!”

Female: “No, let’s do something else.  I don’t want my butt to get big.  Please??? I hate squats.  Anything but squats.” – Insert most nasally, whiny voice imaginable.

It may not be those exact words each time, but nevertheless, I get this a lot.  Whether it is a client or just a female who is working out near me in the gym, all to often I hear them complaining about how squats will make their butt too big.  Now, I’ll be honest with you guys, I usually don’t have a problem with big butts, but I do have a problem with this.  You want to know why??  It’s because when somebody says this, they couldn’t be more wrong.

Squats aren’t the culprit behind all the large asses that women are so afraid of gaining.  You want to know what makes your butt bigger?  A cheeseburger.  Chocolate chip cookies with ice cream.  That couch in front of the television with your own indention made into it.  That blanket that makes it so easy to snuggle up on the couch?  Yeah, that’s not helping either..

You want to know what squats will do for you??  Lift.  Tone.  Tighten.  Strengthen.  Name something that bad diet and lack of exercise do to your body, and squatting does the exact opposite.  Ask around, the majority of fitness experts out there will agree that one of the best overall exercises for your lower body and core is that squat, or some variation of it.  Why in the world has it been around for so long???  BECAUSE IT WORKS!!!  Just like the wheel, the squat has endured the test of time because it works.  It’s that simple.  It wouldn’t still be around today if that wasn’t the case.

So, the next time you catch yourself complaining that you either have, or don’t want to get, that big butt you’re so worried about, then drop the remote and pick up some dumbbells.  Do some squats, work hard, break a sweat, and see some great results while you’re at it.

Workout of the Week

This week I’ve got a timed workout for you.  So get your stopwatch ready, and complete as many rounds as possible, in order, of the following exercises:

  1. Burpee Ball Slam – 10
  2. Pushup Crossover – 15
  3. Cross Toe Touch Jump – 20
  4. Bench Dips – 25
  5. Jumping Jacks – 30

Complete as many rounds as you can in 8 minutes.  Then rest 1-2 minutes.  Repeat for 2-3 circuits.

*If you do not have a medicine ball, complete 15 burpees.

*15 repetitions for Pushup Crossover.  If you modify, complete 25 crossovers with each leg.

WORK HARD!!!!