Workout of the Week

I’m a little late with this one, so you can take this one with you and enjoy it over the weekend.  Here are your exercises and reps for each…

  1. KB Swing – 25
  2. MB Slam – 20
  3. KB Thruster – 15
  4. KB Reverse Lunge Swing – 10 (each leg)
  5. Jumping Jack Burpees – 5

Complete 4-5 rounds as quickly as possible, resting only when necessary.



Shaking My Head

Mr. Flat Bill

Nothing says douchebag like a guy wearing one of these in the gym.  Wait, I meant SCREAMS douchebag.  There are a lot of things that make someone look like an idiot during their workout, but this is right up there with the best of them.  There are hats made specifically for exercise and running.  There are hats that aren’t made specifically for exercise, but can be worn during activity.  And then there are flat bill caps.  Nothing – ABSOLUTELY NOTHING – about a flat bill cap says “where me during your next workout.”  Not only does it not fit the bill – see what I did there – of functional workout attire, but you just look like a complete moron.

Please, do us all a favor.  Take the hat off.  Also, remove you fake gold chain.  Pull your pants up.  And stop taking selfies.  I don’t see this very often when working out, but OH MY GOD does it leave me Shaking My Head whenever it happens.

Exercise of the Week

Jumping Jack Burpee

This one is exactly what it sounds like.  Everyone like s a good Jumping Jack.  And we all love Burpees.  So why not combine them???  Say no more, friends.  For every 5 Jumping Jacks, throw in one Burpee.

Front View

5 Jumping Jacks.  1 Burpee.  That’s 1 repetition.

Side View/Advanced

Notice here, to make this exercise a little more difficult, I’ve added in a pushup with the Burpee.  Everything else stays the same, just throw in a pushup on the way down.


Cardio Time

As promised, here is your weekly cardio workout.  This is a run/walk workout, so it is perfect for those who are either new to cardio training or simply don’t like the monotony of running for an hour.  This is a 30 minute workout with warmup at the beginning and cool down at the end.  Here you go..

  • Min 0-1: 3.0 mph
  • Min 1-3: 5.0 mph
  • Min 3-4: 3.5 mph
  • Min 4-6: 5.5 mph
  • Min 6-7: 3.0 mph
  • Min 7-10: 6.5 mph
  • Min 10-11: 3.0 mph
  • Min 11-13: 6.8 mph
  • Min 13-15: 3.5 mph
  • Min 15-16: 6.0 mph
  • Min 17-18: 6.5 mph
  • Min 18-20: 7.0 mph
  • Min 20-21: 3.0 mph
  • Min 21-22: 6.7 mph
  • Min 22-23: 7.0 mph
  • Min 23-24: 3.5 mph
  • Min 24-25: 6.8 mph
  • Min 25-26: 7.0 mph
  • Min 26-27: 7.2 mph
  • Min 27-30: 3.5 mph

As you can see, there is an undulating pattern of running and walking, with the higher running speeds toward the end.  You can alter the speeds as needed once you get a feel for the workout.  If it’s going to be too difficult, lower them, and vice versa.  Push yourself so that you are pretty tired by the end of it, but not so much that you can’t talk without discomfort or breaking up your sentences.

Exercise for How Long??

Researchers in Norway have recently conducted a study looking into how short a workout can be and still produce noticeable results.  This is an important area, due to the fact that many individuals cite “lack of time” as a major reason for not exercising.  I feel like getting the most done that you can in a short amount of time is not only the most efficient form of exercise, but the best at getting results, also.  But, I’m a little skeptical of just how little time these researchers claim can produce noticeable improvements.

Without getting into too many of the details, the study showed that only 4 minutes of high-intensity running, 3 times a week, for 10 weeks can be enough to greatly improve maximal oxygen uptake, or endurance capacity, by more than 10%.  There are obviously MANY factors that could play a role in the results of this study.  Too many to list, to be honest.  So I don’t doubt that these subjects saw results.  But, with that said, I don’t think they’re applicable.  I’m sorry, but you’ll never convince me that ONLY 12 MINUTES of exercise a week is enough to see both health and performance gains.  It just isn’t enough time.  Yes, it means you’re getting up off your ass and doing something, but it’s not going to be enough to accomplish anything.

The article, which you can read here, notes one of the researchers saying that exercise “getting in shape does not demand a big effort” when it comes to time.  There in lies the problem….  By trying to sell a lie to those who don’t exercise from the beginning, you’re setting them up for failure before they even start.  It is going to take a major time investment.  It is going to be difficult.  And it will require sacrifice.  Anybody who tells you anything different is flat out wrong and lying right to your face.