Helping people experience success
“It is not because things are difficult that we do not dare; it is because we do not dare that things are difficult.” – Seneca
Without an honest try how do you expect to get any better? Set a goal and take it seriously. Create a solid plan to help you reach that goal and give it your all. You can do anything you set your mind to, but only if you give it your best effort and stick with it. Don’t spend your time wishing — spend it doing!
Try to complete this total body circuit four times in 30 minutes
15 Straight Leg Dead Lifts w/ Upright Row
15 Squat Presses
25 Full Sit-Ups
25 Wide Pushups
20 Burpees
Try this workout at home or in the gym. It only takes 10 minutes and it’s sure to burn some calories and work your upper body.
5 Dumbbell Shoulder Presses (10-25lbs)
10 Pushups
15 Bicycle Crunches Each Side
Repeat this circuit every minute on the minute for 10 minutes straight. If you get behind just continue to complete the circuits until you’ve finished all ten. Good luck!
Try to complete 25 of each exercise followed by 20 of each and then 15 of each in under 15 minutes. Athletes shoot for under 12 minutes. Good luck!
HANG CLEANS
SQUAT JACKS
FULL SITUPS WITH A TWIST
Complete this 6 exercise circuit as many times as possible in 30 minutes. All you will need is a kettlebell of moderate weight and a heavy resistance band.
25 Kettlebell Swings
10 Forward & Back Bodyweight Lunges on Each Leg
25 Bodyweight Squat Jumps
15 Side Steps with Resistance Band on Each Leg
15 Burpee Jacks
25 Sumo Squats with Kettlebell
Beginners should use lighter weights and shoot to make it through the circuit two to three full times. Intermediate lifters should shoot to make it through this entire circuit three to four times with a heavier weight. Advanced athletes should challenge themselves to complete five full circuits in thirty minutes or less. Good luck!
Looking for a way to add change to your routine? Consider implementing this new format into your next workout. Take anywhere from six to ten exercises of your choice and create a timed circuit. Spend one minute doing each exercise until you’ve completed the entire circuit. Upon completion of the first round, eliminate the first exercise that you did and complete the rest of the circuit again. Continue this pattern until you get down to the last exercise. Complete that exercise alone for one minute and finish with a cool down and stretch!
For added intensity, shoot to complete 7 exercises in 30 minutes or less, or 10 exercises in 60 minutes or less. Also take into consideration whether you want to make the circuit strength or cardio based or if you want to include both. This can be completed as an upper, lower, core, or total body workout. Good luck!
“The future depends on what we do in the present.” – Mahatma Gandhi
Work hard now on the things that are important to you will be satisfied with your future.
Try some added resistance training with your workout partner next time you’re in the gym! This is a good method to help you get away from your standard lifting routine. All you need is a partner and you can take your strength training to the next level.
Let’s say it’s chest and back day. You’re going to start on the flat bench with a regular bench press like you always do but this time you’re going to do your bench press with some added intensity. Use a lighter weight than normal. Lift the bar off the rack and bring it down close to your chest without resting it on your body. Your partner is going to place their hands on the bar in between yours and press down against your best attempt to raise the bar. Your partner should not allow you to raise the bar but you should continue to push as hard as possible for a ten count. After ten seconds your partner can assume the spotting position while you rep out 10-15 regular presses. As soon as you’re done with your set move directly into your next one repeating the static press first. Do this three times in a row and see how many reps you can get on the third set. You’ll be surprised at the difference that added resistance can make!
This method can be used on virtually any exercise. If you’re using it on weight stack machines be sure to be very careful and watch your hands as you provide the added resistance. This method should not be practiced by beginners. Make sure you are extremely comfortable with your lifting technique before you step it up to the next level. Good luck!