WOD "Mandarin"

 

Today's work out will consist of 1:30 of work with :30 break between sets. You need a jump rope, dumbbells and a stability ball for this session. Complete 5 rounds.

The warm up is as follows..

 

 

Any questions about these exercises please post in the comments section below.

 

Jump rope

Angry pickles

Stability ball balance push up

Jump rope jacks

Shoulder stand

Chest press

Alternating Single leg jump rope

Crab toe touch

Dive bombers

Squat jump rope

Cross leg reverse crunch

Chest flys

High knee jump rope

Shoulder stand with leg dip

Decline chest press

 

Thanks for checking out the work out. Lift heavy for huge results. And by huge I mean definition, not muscle mass. Focus on 8-12 reps with all resistance training.

If your local to me, I offer classes at Amerikick in Lansdale and Warminster. Stop in for a free week and see what the buzz is about.

If you are unable to join me in person, but still want to start a program that will help you get fit, I offer free coaching with programs such as P90X, Insanity, Turbo Fire and more.

This month's spot light program is P90X. This is the program that changed my life, it's so awesome to have the opportunity to pay it forward and help coach others on the P90X program, and see the positive effects this work out can have in people's lives.

Check out my success story with P90X...click here

To learn more click below...

Thanks for visiting, you can find me on Facebook and Pinterest.

 

 

 

WOD - Fury

 

WOD - Fury

2:00 minutes per exercise AMRAP with good form. 30 seconds break between exercises. Complete 2 rounds of the workout. Any questions or comments about this WOD? Please post below.

 

Squats

Planks

Arnold press

Frog squats

Wide leg planks

Upright rows

Plyo lunges

Cyclones

Bicep curl to front press

Alt side to side lunges

Superhuman inchworm

Callahan press

Balance lunges (left)

Oblique v ups (left)

Scarecrows

Balance lunges (right)

Oblique v ups (right)

Balance Bicep curls

Chair

Angry pickles

Hammer curls

 

Complete 2-3 rounds of this routine. Post any comments or questions below.

 

 

 

 

If your local to me, I offer classes at Amerikick in Lansdale and Warminster. Stop in for a free week and see what the buzz is about.

If you are unable to join me in person, but still want to start a program that will help you get fit, I offer free coaching with programs such as P90X, Insanity, Turbo Fire and more.

This month's spot light program is P90X. This is the program that changed my life, it's so awesome to have the opportunity to pay it forward and help coach others see the positive effects this program can have.

Check out my success story with P90X...click here

To learn more about P90X, click below...

Thanks for visiting, you can find me on Facebook and Pinterest.

If you have any questions about, food, exercise or anything else health and geek related, don't hesitate to ask!

 

WOD "Umbridge"

 

Today the focus is on total body. Form is always key, if you have any questions about form please comment below and I will answer your question as soon as possible.

 

The mission...90 seconds work with 15 seconds break between each set. With the resistance end of things use a weight that will challenge you. Shoot for 12-15 reps.

 

Jump squats

Superman 2

Chest press

High knee jump rope

V-Hold scissor kick

Chest fly

Rolling pistol squats

X-plank

Triceps press

Warrior lunge (left)

Plank angel (left)

Static chest press

Warrior lunge (right)

Plank angel (right)

Y -Chest press

Jump rope jacks

Push down hold

Triceps press

 

Good Luck! Post any questions below!

 

 

 

If your local to me, I offer classes at Amerikick in Lansdale and Warminster. Stop in for a free week and see what the buzz is about.

 

 

If you are unable to join me in person, but still want to start a program that will help you get fit, I offer free coaching with programs such as P90X, Insanity and Turbo Fire.

This weeks spot light program is P90X. This is the program that changed my life, it's so awesome to have the opportunity to pay it forward and help others.

 

To learn more, click below...

 

 

Enjoy your weekend! Get out and do something new, push your limits!

 

WOD - War Machine

WOD - War Machine

Broad Street rerun- recap

2 great apps you need to try

Todays WOD will focus on back and biceps. We will mix pull ups with resistance training. You will do 60 seconds work with a 30 second break between each exercise. As many reps as possible with good form.

 

Bicep curls

Lawn mowers

Close grip chin ups

Concentration curls

Elbow out lawnmowers

Wide grip chin ups

Cross body curls

Iron Man

Chin ups

Corkscrew curls

Superhuman 1/2 plank

V-Up chin up

 

Enjoy the work out, 2 rounds is your goal. Please post and questions or comments below.

 

 

 

BROAD STREET RERUN RECAP

On Saturday I had the pleasure of running a 5 mile charity race. So, being in the spirit of this blog's tag line, I experimented with my cardio vascular training. By experimenting, I mean I did zero run training. I will admit I did a light jog or two over the past 4 months. But run training.... Nothing. I relied solely on strength training with minimal breaks between each exercise to train.

Click the picture above to learn more

 

 

The following is a break down of my workout over the last 3 months.

Day 1 Pull ups

Day 2 TRX core

Day 3 Shoulders and arms

Day 4 Push ups

Day 5 TRX total body

 

Recently I added the TRX to my repertoire, which was about 45 days into my program. All resistance training was done with the goal of gaining strength and size.

 

So, how did this training method work? The course was 5 miles and I was able to complete the run in 48:20 with a 9:36 avg per mile. Not bad for zero training. Now, that being said, I did barf at the end of the run. Why? No clue. I didn't over exert myself, I was well hydrated. Chalk it up to joy I finished jitters. The biggest goal was not to walk at all. Mission accomplished.

 

This experiment wasn't one I'd recommend to others, there are plenty of free apps out there to help you train for a 5k or more. Try them, if you are serious, you will see results.

2 Awesome FREE Apps

I'm always experimenting with new apps, especially music. One app I found to be a great change from Pandora or Slacker. It is called Songza. This app gives you music choices based on your situation, work out, studying, make out music even drinking songs.

 

 

The variety of bands and songs is much deeper than that of Slacker or Pandora and I quickly fell in love with this app. Bonus...it's free.

 

DUOLINGO

Duolingo is another free app that does a high quality job of teaching you foreign languages. French, Spanish, German and Portugese are just a few of the languages you can learn. This app is interactive, easy to navigate and quickly becomes addicting.

 

If you are or ever have been interested in learning a new language, this app is worth it.

 

Thanks for reading! Any awesome apps you use? Share in the comments below. I'm always looking for new things.

 

If your local to me, I offer classes at Amerikick in Lansdale and Warminster. Stop in for a free week and see what the buzz is about.

 

 

WOD "Jor-El"

WOD "Jor-El"

 

Jor-El, the father of Superman created something amazing. Not only was he a scientist, but also an inventor. This work out will do the same for you, help create something amazing. This upper body and core work out will absolutely build incredible strength and definition.

 

 

 

Each exercise is 1 minute and 30 seconds in duration with a 30 second break between sets. Listen to your body, keep good form. Go for max reps with each exercise.

 

Push up Jacks

Leg to hip raise

Chest press

Superman push ups

Iso Floor pushers

Chest fly

Reptile push ups

Stack foot sit ups

Close grip press

Decline push ups

Cross leg reverse crunch

Tricep press

Archer push ups

Superman 2

Chest press

Strict burpee

Abernome

Chest fly

Single arm plank (left)

Superhuman roll v hold

Close grip chest press

Single arm plank (right)

Oblique v ups

Triceps press

 

Questions or comments? Post below, I'd love to hear from you!

 

Want to do this work out with a group? I offer classes at Amerikick in Lansdale and Warminster Pa. To learn more go HERE

Prefer to workout in the comfort of your own home? I have a variety of DVD options available. To learn more click HERE!

Thanks for visiting, please, share, or pin this workout!

 

WOD "The Joe"

WOD "The Joe"

This work out was put together in honor of one of our beloved Superhumans, Joe Thorn. Joe left our facility last month to chase his dreams in New York, but still follows along and does these work outs in his new home, spreading the awesomeness of the Superhuman Empire. Joe, we miss you. This one is for you.

 

All exercises are 1 minute 30 - 2:00 minutes in duration with 15 seconds of high knees or burpees or dynamic jacks between each exercise. Move on to each exercise as quickly as possible and keep good form!

Plank T Raise

Triceps Reverse Touches

Scissor Kick, Leg Lift, Heal Raise, Scissor Kick

Plank Inchworm

Superhuman Turkish Get Ups

Weighted Walking Reverse Lunges

Plank Triceps Kickback

Dumb Bell Crunch

 

Complete 3 rounds!

 

Enjoy this work out? Let me know! Any questions? Please don't hesitate to ask!

 

This weekend, May 11, 2013 I will be running my first 5 mile event. The Broad Street Rerun. This is a local event for me here in suburban Philadelphia. It will be the first time I have attempted a 5 mile run this year. There is no running for record time, however under an hour is my goal.

 

 

 

It is for a fantastic cause, and I'd like to encourage all who read this to please open your heart and donate! To learn more click on the picture above!

 

 

Thanks for visiting! Please like, share or pin this article!

 

 

WOD "Stark"

Huge chest and upper body workout today. Don't be afraid to lift heavy! Keep a strong focus on good form and track your reps! All exercises should be in the 12-15 reps range. Abs do 25 reps per set. Complete this circuit 2x

 

Swimmers push up

Chest press

Cross leg reverse crunch

Push up with side arm balance

Chest fly

Shoulder stand

No hands push up

Incline press

Wide leg hip raise

Chest tap push ups

Close grip incline chest press

Pseudo push ups

Incline chest fly

Shoulder stand with toe taps

COMMENTS? QUESTIONS?

Comment below, I'd love to hear from you!

 

TRX REVIEW

Last month I met a new client who was ready to begin an at home training session. His home had a new work out room and I was anxious to see the equipment he had purchased.

 

Upon inspection I discovered a universal weight machine, treadmill, weights and some resistance bands. The other thing I found was a TRX Suspension training system. My client advised me that he purchased the TRX took it out of the box, read the instructions, and put the box on the shelf, never to be used again....until now.

 

 

 

He offered the TRX to me, to learn how to use it. I had seen the TRX before, and have taken a TRX class while visiting my sister in law in North Carolina. My clients session went well that day, and so did mine.

 

I immediately opened the box like a kid on Christmas morning. With a fury I quickly assembled the TRX and started experimenting. Push ups, pull ups, ab work, squats, all great stuff.

 

 

Now several days into the training and can honestly say it is a blast. The exercises challenge you in new ways since stability is now a huge challenge with the TRX. My plan is to make the TRX a huge focus for the next 30 days, especially in my core, where most work is needed.

 

Is this product worth the $200.00 price tag? I think so. It's fun and intense. There are also dozens of videos on YouTube to keep your workouts fresh. I'm looking forward to seeing some results over the next 30 Days and will be posting the pics here!

 

 

THANKS FOR READING!