WEEKEND WARRIORS WHERE YOU AT!!!??

Good Morning and Happy Friday everyone! Whose ready for a fun active weekend? I am....womp womp womp well was until I broke my foot doing some extreme dirtbiking. I'm going to sit this one out and let you all soak up all the fun to be had. Summer is almost over but that doesnt mean your workout's and or goals need to stop. Check out the workout below and give it a whirl, try going for a hike or trail run this weekend. Take the dog an extra block than normal and freel great for doing it! Challange yourself people lets go do work!


Try this in the backyard, living room, park, gym etc.

-25 pull ups standard wide grip
-bent over back row (lawnmowers) 25 reps
-Reverse Push ups (start up not on the ground and lower yourself down) 25 reps
-Dumbell Flies (if you have a ball put your back on it and fly away..get it...fly away ;) 25 reps
-Jump Squats (jump straight in the air and land in a squat and repeat) 20 reps
-Walking lunges (your dragging foot should not leave the ground...) 20 steps each leg
-Triangle Pushups 25 reps
-Overhead tricep extentions (band, barbell, dumbell, cable you chose!) 25 reps
-Preacher Curls (dont pick up a pastor and curl him...find something to stablize your tricep against) 25 reps
-Hammer Curls ( hands inward facing eachother and curl up) 25 reps
-V sit Crunches (start with arms above your head, legs straight and elevated crunch bringing it all together) 30 reps
-Plank Crunch (get into a plank, now let your right elbow meet your left knee under your belly button for small talk) 30 reps dont forget to switch side at 15!
-Flutter kicks and arms ( legs 5 inch off the ground, arms and back the swam kick your little feetsies like your swimming and move your arms up and down like a birdy) 30 sec  4X around

Oh yea Workout yea! This is gonna kick your butt but get you the results you want and need! Do this 3-4x around and if you didnt get it by now its a 25 rep workout. Get it done people! Be rockstars this weekend make me proud!

Im out!
-Jen

FAT SHREDDER NO EQUIPMENT NEEDED!

ONE MORE DAY!!! WE CAN MAKE IT TO THE WEEKEND GUYS LETS DO THIS. HERE IS A QUICK FAT KILLING WORKOUT WITH NOTHING OTHER THAN YOUR BODY TO GET IT DONE!


-WALKING LUNGES 15 STEPS FORWARD 15 BACK
-CRAB WALK STANCE, 30 DIPS
-WIDE STANCE PUSHUPS
-PIKE PUSHUPS
-SIDE LUNGES
-V SIT FLUTTER KICK WITH ARMS ABOVE YOUR HEAD
-PLANK WITH BELLY VACUUMS
-PRISONER SQUATS
-TRIANGLE PUSHUPS
-LAY ON YOUR BACK FEET TOGETHER AND IN THE AIR, CRUNCH TOWARDS YOUR FEET


TRY THIS 4X AROUND 15-20 REPS AND FEEL THE THURSDAY BURN! DO WORK!

Work your Legs! Guys and Girls

I see it everyday, guys hate doing leg workouts. Guys....we all do but we suck it up and do it anyway right!

If you do not train your legs you are not going to reach your potential unless your goal was to have the best chicken legs of all time. Training large muscle groups such as the legs produces a natural release of anabolic hormones in the body. This may or may not cause a difference in body composition, but you will notice that most of the quality leg movements also cause a large amount of calorie expenditure.
Some research has even shown that the upper body can grow during intense squat training. You can look at the sport of Weightlifting to see that a low volume of upper body work with a high-intensity lower body work can still result in appreciable gains in the upper body. In other words, there may be a positive carry over from compound exercises in the lower body to upper body development. It is also hard to build the lower back without many of the core lower body lifts. This is important from an injury perspective point.
The more important question is why would you want to have unbalanced training? Even if you do not want to spend a considerable time in the development in your legs you can use a core lift two to three times a week. This would include a deadlift, squat, or Olympic lift. Simply use the exercise early in your routine and keep the amount of sets high and the number of repetitions low. This higher tension method will allow for greater strength of the lower body without a great deal of hypertrophy. I would still ask you to consider training the lower body to fill out your body and to bring you towards your goals. As I have stated in previous posts, hybrids in many Olympic lift variations allow one to burn a great deal of body fat. This is something you really want to consider when constructing your program.


So get out there get those legs working just as hard as your back, bicecps, triceps, and chest!



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Lets Talk Calves

Good morning! Did you know that you have two calve muscles that operate in two completely different ways? This means you cant train them in the same way...standing calf raises or seated alone will not cut it...you should incorporate both.

Gastrocnemius--> This is the one you see when you flex or lift. You use this muscle to stand, walk, run, and jump. Fast twitch muscle which means you need to hit this one hard. Very heavy weight Very low Reps. Thick heavy muscle, tires easily.

Exercise- Standing Calf Raises

Soleus--> This is your spring muscle, it supports old Gastrocnemius. This is a fast twitch muscle which is activated by medium weight and very high reps I like to go 25-30 on this one. Its a crazy burn but it works. This muscle gives you speed and power to make you explosive. This is the muscle that helps your legs not tire from walking, running, or jumping. Its a lighter muscle and doesnt wear out like the Gastro does.

Exercise-Seated Calf Raises

These can all be modified to be done at home, at the park, wherever you are...If you need tips let me know! Now go train those legs and hit the calves hard!