Muscle Builder Workout

As I took a few weeks off from working out, I decided I needed to come back and focus on building some muscle. We normally do circuit type workouts so I felt it was time to change it up and focus on our cardio elsewhere, at least for a while.

Here is what we did yesterday, which after week of no weights, it killed my body. But in a good way! Sure did miss my weight workouts! I hope you enjoy it too!

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We used 45# BB for the squats and lunges. I know we could use a lot more on the squats, but since it was the first time we did the workout, we eased into it. We did decide to add on a 4th round of the legs next time though. So maybe the 45# might be ok! 😉

We used 20# for the presses and did decline instead of incline presses, but it’s your choice.

If you do not have access to the pull up bar or TRX, you can do Bent Over Rows and/or Inverted Rows instead. Renegade Rows would be another good option.

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5x5x5 Workout

We did this workout last Friday and I can honestly tell you that it kicked my butt! My heart rate was elevated through the entire workout and I had sweat dripping off my nose! My abs were still sore from both Monday and Wednesdays workout so Up and Downs and Overhead Toe Touch combo about killed me! At the end, I felt like 5 minutes would never end!

BUT, these are the kind of workouts that I love. The ones that push me to the limit and make me dig deep and force myself to push through to the end.

What kind of workouts do you like?? Post below and we will try some out to share with you!

Give this workout a try and come back and let us know how much you loved/hated it! 😉

5x5x5 Workout

 

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Getting Rid of Dreaded Belly Fat!

how-to-lose-belly-fatThe dreaded belly fat! It seems so much easier to lose weight anywhere else when compared to losing the belly fat. However it does not have to be that way!

There are a lot of mistakes that are made when people are trying to get rid of belly fat. Although losing body fat quickly is possible, it generally takes people much longer than it actually should if you avoid simple mistakes.

Here are some simple tips for being successful. These will get rid of belly fat and will also give you a super great workout.

 

#1 – Exercise with a lot of intensity!

Your workouts must be intense if you want to get rid of the belly fat. If you train with intensity you will elevate your metabolism and you will be burning calories even after you are done with the workout. The trick to losing belly fat is to have more muscle mass and burn more calories. Here is a great example of interval, “metabolic strength training”.

20 lunges

10 overhead squat presses

10 pushups

Try doing this for as many rounds as you can in a fast pace in a 10 minute time frame and only rest when you need to. This will surely rev up that metabolism and get your heart pumping!

#2 – Do interval training after circuit training.

Interval training is by far the best method to get rid get of belly fat utilize your time. It is more effective, more engaging and a whole lot quicker to do. If you would like faster results and a better metabolic result then interval based cardio is the way for you.

Intervals are done by doing high intensity followed by low intensity and repeating. Push yourself out of your comfort zone, to get the most out of a workout like this.

#3 – Combine your interval training, Cardio and weight training into one for a  shorter period of time. 

You can do squats, jump rope, sprints, push ups or whatever you wish!

Example:

20 Jumping Jacks

10 Squat Thrusts

20 Squats

10 Mt Climbers

I recommend finding a min of 4 exercises and a max of 8 so as not to get bored and add weights. You can also do these timed, such as 3o seconds of work and 10 seconds of rest for up to 10 minutes. Great metabolic booster workout!

Now go burn some belly fat!

Extreme Distance Running

long-distance-runner-3-22Are you a long-distance runner?   Maybe just interested in giving it a try?

I admit, this isn’t my thing, I have to work myself up just for a 5k!   But for some of you crazy runners out there, the excitement and challenge of long-distance running is simply a passion that’s undeniable.    I have a friend and co-worker, Mike Hartley, (featured in our Runners Corner page) that loves these long-distance runs.  I enjoy talking to him about his running hobby, because for me it’s really hard to fathom sometimes.  Like I said, running 3 or 4 miles seems like a lot for me, but for Mike it’s actually just a warm up.  It’s very interesting for me to learn how he can prepare for a 100 mile run (again hard for me to fathom).  For him a marathon is just an afterthought…no stress, no worries, just another marathon to add to the list.  Although he makes it look easy, as most of you runners already know, there is an incredible amount of work and training that goes in to these types of races.

As far as training goes, I found an interesting article with training tips called ultrarunning 101 from Competitor.com.  I hope this helps.  Unfortunately, I personally have no experience with this type of running but with Mike’s knowledge and experience in this field, he will bring a lot of guidance and insight to the subject.

Stay tuned to future posts from Mike featured on our Runners Corner Page.

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