Holy Turkey Workout

Holy Turkey Workout

The workout for all that turkey, gravy, pudding, & the rest of the junk we stuffed in our mouths over the holidays is still trying to stick to us so a good workout is a great way to shake some calories off!

Hit the gym today! Take this easy to follow workout with you!

Elliptical
Fast & hard for 30 seconds & then rest for 30 seconds for a total of 5mins
You can sub with bike/treadmill/jumping jacks
10 Push Ups
off hyper extension machine or bench
10 Dips
off hyper extension machine or bench
15 Curl & Press
8 or 10lb dumbbell (pick the right one)
Back on Elliptical & cycle through this 4 more times


Stay active this weekend!

Early Turkey Day Tips + WOTD

Well it is here & we all know that it is time to grub regardless of our clean diet! But how can we make healthier choices at the table for ourselves & family? Easy-easy-easy! Minimize your intake of food that are high in sugars and fats.

Our turkey is a great source of lean protein, our sweet potato & green beans ( or other steamed veggies) are a great way to get those carbs in without sacrificing taste, have some cranberry sauce (homemade with no/low sugar), cranberries are considered a "superfood" & a good way to get in antioxidants (strengthen our immune system) & PACs (help to keep harmful bacteria out of the body) .

Pay attention to super sodium packed items like your packaged sauces & mixes, bouillon cubes, brothes, etc. We can pack on some fluff weight quickly having too much of this on the table.

Alcohol would be great to avoid, but reality is so spontaneous that if you get bit by it try to limit it to a few drinks or less! We will work it off later!

Pecan Pies, Pumpkin Pies, Protein Pie...nevermind, the pies are not where we want to spend all our calories. If it is then steer clear of the rolls & white potatoes & other empty carbs. Its not the best idea to take in your carbs as desert but if you are doing it anyway... :)
Try to limit your sugary & salty & creamy treats!

Don't just go to town on everything, try to enjoy the food & have a good PCF ratio on our plates each time we fill them. Don't skip breakfast or any other meal prepping for the "Johnson Stuffin' Turducken Event 08'", do not skip meals!!!

HAPPY TURKEY DAY!

PCF Ratio on your plate!


***

WOTD (workout of the turkey day)
save it for Turkey Day!

We are keeping it simple here! reach 50 reps (any way you want to work it) of the following:
*Burpees
(modify if needed)
*SeeSaw Presses
(alternating shoulder press)
*Jumping Jacks
*Side-to-Side Punching Twists
(50reps ea. side, punch at shoulder level, right-hand punches to the left side using a torso twist. Opposite for otherside...duh!)

When you get done, feel happy you got this accomplished! If you can get in a workout today then you can do it any day!

WOD

Yet another wonderful Workout of the Day!

Today is about form & speed, the first being most important!

60 second rounds of the following:
*Punches
(keep punches in front of you chest level)
(if you have a heavy bag, tear it up!)
*Kicks
(front snap kicks)
*Push/Pull Ups
(can choose either)
*Bicycles

Rest 1.5 mins & repeat for 5 rounds if you only have time for a quickie or go 10 rounds for the champ title! Have fun, keep it intense & watch your form!

WOD

TBC WOD

Sticking with the basics is a great way to get a solid workout no matter your skill level. Be sure to listen to your body while you workout, if you feel too winded to keep good form - breath, breath, breath, then continue. These short circuits can be very strenuous so be sure to be hydrated & take a breather if needed (you'll need a few:)

See how many rounds you can get in 20mins
*10Vertical Jumps
(be sure to load from hips)
*10Push Ups or Plank to Stands
*10Crunch with legs raised

Track rounds completed for a personal benchmark & later
do it again to see your progress.

Great TBC!!!

Everyone is doing great with our current Tuff Boot Camp! It is great to watch people start to get stronger, healthier, & even gain more coordination/agility! Everyone keep up the good work!

This week we start some of the exercises we have been readying ourselves for. Some of these will be kettlebell swings, sandbag work, mitt & shield work +more! So get geared up for this week & remember to keep it intense, keep nutrition clean, & keep it consistent!!!

If anyone knows someone that is selling a rower (pref a concept 2) please let me know. I have been on the hunt for a while & have had no luck yet, so keep me in mind!

Feeling sluggish? Get up & hit the elliptical for 20 mins, if you have a heavy bag then go to town doing 60 seconds punching - 20 seconds not, for 10 mins to get that heart rate going! Keep it intense!!!

Workout of the Day

The Bike part can be subbed with any cardio style exercise (toe touches, treadmill, elliptical, etc).
The Kettlebell swings can be subbed with a Dumbbell swing.
The Pull Ups Can be subbed by doing Pulldowns with a band or Push Ups.

workout is broken up like so:

*Bike for 2.5mins
*20 Swings
(men = 36lb, women = 20lb)
*5 Pull Ups
Repeat until 30mins on bike have been done.

Total will be:
30mins on bike
240 swings
60 Pull Ups

Have fun & get in a Great workout!

It's about time!

Finally my voice is back! Only took several days but the laryngitis is disappearing. Since it is such nice weather out...

Temp wasn't bad but the winds were another story!

Workout of the Day a.k.a. WOD
Well today's workout Rx is simple to follow & hard to do. We are going to do:
45 Burpees
45 Plank to stand
(from elbows to hands)
45 Wall Squats
45 KB Swings
Split this up for 3 rounds of 15reps ea exercise & you should have a quick effective workout, but keep it INTENSE!

Well no voice to scream with but...

Well I am sure everyone is enjoying the silence while my laryngitis is here, but that doesn't stop the need for a little exercise! In case you were sitting around partially bored & had no idea of what to do, I am here for you~

Short & Sweet
150 Kettlebell Swings
[sub a dumbbell if need be]
30 PullUps w/ knees to elbows
[sub resistance band pulldown]
100 Bottom to Bottom Squats
[sub toosh touchers if need be]


*I did a breakdown of 15 KB Swings, 3 Pullups w/ knees to elbows, & 10 B2B squats. Cycling through 10 times, & keeping it intense is the key! Take a breather just long enough to catch breath & keep going! Do Not Sacrifice Form!

Music, Music, Music~

Alright we asked the TBC crew for music for our workouts, so far we have the below. We already have a cd made & want to have 3-4 discs to shuffle through for plenty of variety, so keep telling us what you want to hear!!!

*=got it

*Lets Go Crazy- Prince
*Takin Care of Business- Bachman Turner Overdrive
*Thriller- (any songs on the album that work)-M. Jackson
*Radar Love-Golden Earring
*Keeps Getting Better- Christina Aguilera
*Cruel Summer- Bananarama
*AC/DC Shoot to Thrill
*AC/DC Hells/Bells
B-52's LoveShack
*CC Music Factory - Gonna Make You Sweat
*Madonna -Holiday
*Usher - Yeah
*Tone Loc - Funky Cold Medina
*Outcasts - Hey Yah
*Haddaway - What is Love
Let’s get ready to rumble – Jock Jams
*Boom Boom Boom – Venga Boys
*See You Again – Miley Cyrus
*Get Into The Groove – Madonna
*Flo Rida fr. T-Pain Get Low

New resources added to Tuff Training's Site

Have posted some new stuff on the site under General Fitness>Workouts to Follow section. You can now download workout journal templates blank, solo workouts, & even added a kettlebell circuit drill video. Hopefully we will be getting some more articles, exercises, & videos up to share with everyone.
If you have friends that might benefit from some of the free videos & exercises on the site please send them there, we want people to use these free resources. Have a great week & stay strong!

Check the new stuff out!

New sites completed!

The new sites are finally up & are fully functional. We plan on keeping them regularly updated with articles, health tips, WODs, & other fun stuff. Also if you look on the right under the "Tuff Vids +" column you will see a section where you can follow the blog if you'd like.

Also we have our new camp starting tomorrow! We have a full crew & we are ready to have yet another great camp!

www.tufftraining.com & www.tuffbootcamp.com

Kettlebell Certification Complete!

After one long weekend I completed my Kettlebell Certification, it was a great time & super informative! Will talk & post some more pics later~
This picture didn't come out so hot because the guy taking the picture was having some issues with the cam.