Day of the Century

Day of the Century? What does that mean? It means that today’s workout will involve doing each exercise listed below for 10 sets of 10 reps!

We’ll get 100 reps per exer. 600 reps is the Rx, so get to it!!!

Day of the Century

Bicycles or Chops

Dbl Rev Crunch

Side Lunge to One Leg Hop

(Do side lunge, when you start to return to a standing position we want to hop up using our leg that is planted.)

Dive Bombers

Squat & Press

(use a sandbell, weight plate or a dumbbell. Squat with arms in hang position, touch or almost touch the floor with your choice weight, when entering the erect portion of the squat press the weight up & above head, bring it back down & repeat. If using a dumbbell be sure to have your hands on the ‘knuckles’ of the dumbbell, it works much better.)

Torso Twist

Whew!

Take a 2 day break for Turkey Day & spend a week making up for it! Hope everyone had a great Thanksgiving but now its time to get back to business!

Be sure to check out this article on too much caffeine & see how much your favorite drink has in the list. Try to drink water, water & more water, also be sure to try propel to flavor your water plus get some extra vitamins in.

WOD
20 each 5 times for time or fun!

Step Side Squats

Elevated PushUps
(off chair/couch, to make harder elevate feet vs. torso)

Burpee Jumps only
(no plank or pushup, touch fingers to floor & hop up - repeat)

Reverse Lunges w/ upward samson stretch
(fingers interlocked, palms turn to face sky, lock out at elbows & reps are per side)

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.

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!