Day 31: 31 Days of Fitness

It’s finally here!  The last day of my fitness challenge.  And upon publication of this blog and conclusion of the challenge it’s Dec. 31.  The new year is upon us. So in honor of 2017, I’ve created a 2,017 rep workout.  Knock this bad boy out to ring in the new year! 1000 feet (0.19…

Day 27: 31 Days of Fitness

Let’s crank up the volume today.  We’re going full body and working in a higher rep range. Grab your water and a towel, and let’s get down to business. 20 Burpees 20 Squats 50 Crunches 30 Mountain Climbers 25 Pushups 4x

Day 20: 31 Days of Fitness

Grab your jump rope!  We’re working on our skipping endurance today!  Only 4 exercises, but they should effectively workout head to toe.  No jump rope, or not all that coordinated? No problem.  Jump as if you had one in your hands. 2 minutes of jumping rope 20 reverse lunges 10 Hindu pushups 10 plank builders…

Day 14: 31 Days of Fitness

We are almost half way there!  Day 14. Let’s keep on pushing forward.  Today’s workout is a leg focused program.  This workout is made to challenge our endurance and burn out our lower body. 20 Squats 20 Lunges 20 Jumping Squats 20 Exercise Ball Leg Curls (or use a towel on a smooth surface) x5

Day 11: 31 Days of Fitness

Happy Sunday!  Today’s workout is cardio and core.  A nice way to start out the week.   Day 11 Workout: 20 minutes of cardio Core (45 seconds of movement, 15 seconds of rest for each) Crunches Russian Twists Bicycle Crunches Right Side Plank Left Side Plank Do the above circuit 3x.  That will give you…

Day 9: 31 Days of Fitness

Time to crank this up a notch!  Ready for day 9?  Hope you had a good night’s rest. 10 minutes of cardio (your choice, warm up!) Burpee & Chin Up Ladder 1 burpee followed by 1 chin up 2 burpees followed by 2 chin ups Keep adding one on and go as high as you…

Day 7: 31 Days of Fitness

Ok, Ok…y’all still with me? Here’s day 7 of the 31 Days of Fitness challenge.  And it’s all about lucky no. 7! Seven exercises, 7 reps each…7 rounds… Good luck! 7 Jumping Squats 7 Pull Ups 7 Burpees 7 Push Ups 7 Bridges 7 Crunches 7 Narrow Grip Chin Ups x7 Rounds!!

Day 5: 31 Days of Fitness

Almost a full week in!  Here’s today’s workout.  And if you don’t have all the necessary equipment improvise the best you can.  Let’s get right to it…   1 Mile Run Battle Ropes 3 x 45 sec Pull Up Pyramid (do 1 pull up.  Then 2. Go until you can no longer do pull ups….

Meals. A simple approach

IIFYM. Paleo. Atkins. Intermittent Fasting. So many ways to approach your meal planning in the fitness world.  I’ve experimented with just about all of them.  And for me, none quite worked. I’m a busy guy.  I don’t have time to measure out my food.  Weigh my food.  Track my food in various apps and hunt…

Bodyweight 8 Workout

Here’s a simple and effective workout using BJ Gadder’s bodyweight eight concept of training.  You should be able to knock this out in 30 minutes or less! 3×20 Kettlebell Swings 3×8 Pushups 3×8 Goblet Squats 3×8 Inverted Rows 3×8 Bodyweight Deadlifts 3×8 Pike Pushups 3×8 Single Leg Bench Squats 3×8 Pull Ups Be sure to…

Day 1 -My Transformation

Let me start by saying this is not something I usually do.  I’m not one to post shirtless progress pics, but right now I need to be accountable. I need to be accountable to my clients, my patients and to the fitness community in which I work.  My body is not where I want it…

WOD 2.26.15

Yeah, it’s been awhile…but I’m back.  Below is a free WOD (workout of the day).  Give it a shot! All you need is dice.  Roll one dice.  The number you roll is your exercise off of the list.  Roll it again.  Take that number and multiply it by 5.  That’s how many reps you do….