Master Your Body: Importance Of Staying Active And A Travel Workout

Thursday, July 3, 2008

Importance Of Staying Active And A Travel Workout

Hello Everyone...hope everyone is training hard and striving. I want to begin by stating how important it is to be active. Many times you find yourself not being able to get to the gym or you don't have the energy to get through a workout. So understand that you don't necessarily have to go to the gym to get in shape or to stay consistent. You can workout at your home or at a friend's house. Most importantly, you can do the little things throughout your day to help in your journey of overall health and fitness. For example, parking further from the door of a grocery store, instead of waiting for a close parking space to open up. Taking the stairs at work instead of the elevator. Contracting your muscles and abdominals (isometric holds) throughout your day at your desk.

One thing I do in the comfort of my home, is I will challenge myself throughout my day. For example, at the beginning of my day...my plan is to eat six servings of veggies. At the end of my day, if I have not completed my daily challenge...I will run up and down my stairs as many times as I need to, depending on what I wasn't able to complete. You can set your own challenges and your own consequences. All my life I have always liked to challenge myself and push myself to certain limits. So stay active because EVERY LITTLE BIT COUNTS...ALWAYS REMEMBER THAT. Every single day matters...NO MATTER WHAT! Always do the little things because it is the little things that will make up the BIG PICTURE in the END RESULT.

Below, I am including an 8-day travel workout...that was requested from one of my clients, who I am so proud of. YOU GO GIRL! KEEP WORKING HARD! And, I just want to say that I am quite impressed that you took the initiative of wanting to stay consistent in your workouts. That to me is a huge deal...so keep up the good work and stay focused NO MATTER WHERE YOU ARE. You hold the key to your overall health and fitness. I am only a part of your journey, providing you with the tools to begin...the rest is up to you. You are truly the CAPTAIN OF YOUR SHIP! SO SAIL ON and don't ever look back!

Rules of The Workout:
1) Stretch and Warm-up before each workout
2) Many of the exercises are body weight only...you are in control of adding resistance in your mind. Pretend that there is resistance pushing down on you and resistance that is not allowing you to complete motion.
3) Main goal for July is thinking of your body as ONE UNIT! The upper and lower body are working together to complete EVERY EXERCISE. Make sure you are always stabilizing and contracting your abdominals...YOUR CORE IS THE CENTER OF YOUR UNIVERSE...THE ROOT OF IT ALL.
4) Make sure you have proper form and technique. This is one of my biggest issues when it comes to training. Form is the most important, not how much you can lift or how fast you can complete your exercise. So always make sure you are engaging your muscles properly and breathing the right way on each exercise
5) ABSOLUTELY NO REST BETWEEN EXERCISES. I have trained this way all my life and I believe in my heart that it is EFFECTIVE. Not only are you building a strong foundation, but you are becoming a versatile athlete.
6) Bring intensity to each and every workout.
7) If possible, try to get a jump rope and light-to-moderate resistance cables. This equipment can be purchased at any Wal-mart and a very low price. Plus, both the jump rope and the resistance cables are so easy to pack...they are light weight and will help you complete your workouts with intesity!

DAY ONE:
Warm up with basic stretches (2-5 minutes)
Jumping Jacks- 100x (full range of motion)

ROUND ONE:
1) Sit-up Twist/Twist- 25x
2) Push-ups- 25x
3) One Crunch + One Sit-up Twist/Twist (2=1)- 25x
4) Push-ups- 25x
5) Conditiong Drill- Jump Rope- 150x (Goal: No mess-up!/You have 2 attempts to complete 150 jumps with no mess up/PUSH!PUSH! YOU CAN DO IT! IT IS A MIND-SET/BE DETERMINED!
**If you are unable to complete the jump rope challenge- you must repeat all of round one. (Note: Many of you may find this extreme, but it is a challenge like this that will make you better...OVERALL! DO THE BEST YOU CAN...THAT IS ALL I ASK OF YOU)
6) *After you have completed your conditioning drill...rest 1-minute and move on to the next round

ROUND TWO: Make sure you find a rhythm on your squats/But don't pop your squat/ENGAGE YOUR SQUATS
1) Shoulder-Width Body Squats- 100x (add resistance in your mind/make sure you sit back on your heels as if you are sitting back in a chair/do not let your knees shift over your toes and absolutely DO NOT bend over at the waist..keep your head up)
2) Squat Jumps In Place- 25x (start in a low squat position with hands on your head/jump from the bottom/and land in a low squat position/think of one unit/be smooth and controlled
3) Wide-Stance Body Squats- 100x (same as above)
4) Traveling Squat Jumps- 25x (same form as above/difference is that you will jump forward instead of straight up/still make sure you land in a low squat position and still jump from the bottom )
5) Challenge Drill- How many sit-ups can you do in 3 minutes?
*Rules*
1) Make sure your hands are on your head or across your chest
2) Make sure you go all the way down and all the way up over your knees
3) Rest if you have to but you are trying to do as many sit-ups as you can in 3 minutes
4) Document your results and send them to me through my blog. I have a number documented and would be very interested in knowing what you were able to accomplish in that amount of time.
6) After completing that drill- Rest 1 minute and move on to the next round

ROUND THREE:
1) Superman/woman with kicks- 100x (Lay on your stomach and lift your upper and lower body off the ground as if you are flying/kick your legs with little chops keeping them straight...it is more of a flutter kick)
2) Finger- Facing Push-ups- 15x (Position yourself shoulder-width apart/bring fingers in so they are SOMEWHAT FACING EACH OTHER/ALWAYS! ALWAYS! LEAD WITH YOUR UPPER BODY ON ALL PUSH-UPS! Keep your abs engaged and your butt tight
3) Superperson with curls- 100x (Positon is same as above/difference is that you will bring your quads off the ground (*keeping them off the ground for the entire exercise)/curl your heels to your butt/add resistance as if someone is pressing down on you feet making it difficult to curl up and someone else is pushing down on your feet adding resistance to your negative motion (*which is bringing your legs down)
4) Two-Motion Finger-Facing Push-ups (2=1)- 15x (Position will be the same as #2/start from the down position/come up half-way...then go back down to the low position...and then do a full push-up (*when doing this exercise say to yourself mini (which is a little less than half way)/down/full> that equals 1 repetition
****Note: Two-Motion Exercises always start from the bottom...always start at your low point...NEVER from the top
5) Challenge Exercise: Place an object on the floor...a shoe box or a stack of books...you will do side to side lateral jumps over the object- 50x (Goal Time is 24 seconds/Make sure that your hips are squared forward and that you are jumping from your hips instead of turning your body and leading with your quads/Find a rhythm and use your body as one unit/try to land in the same spot each time/and always jump in the center of your obstacle...NOT BEHIND IT)
***Again, many of you may think I am being extreme...You have a time to accomplish, just do the best you can!
***Document your time and please share your results with me...would love to see how you did!

DAY ONE- COMPLETE!
YOU DID IT! WAY TO GO! WAY TO PUSH! KEEP WORKING HARD AND KEEP STRIVING FORWARD!

DAY TWO:
Cardio Day- Cardio Of Your Choice- 45 minutes
**CHALLENGE! Remember, INTENSITY is the key!
**PUSH YOURSELF TO YOUR POTENTIAL!

DAY THREE:
Warm-up and Moderate Stretch- 5 to 10 minutes

ROUND ONE:
1) Jogging In Place- 1 minute (Think of your body as one unit/make sure to use your arms when you are jogging
2) Mini Crunches- 100x (Do Not Let The Back Of Your Shoulders Touch The Floor/Make sure you keep your abs engaged at all times/try to complete all reps without stopping)
3) High Knees In Place- 1 minute (Same as above/taking knees to chest)
4) Abdominal Bicycles- 100x (Keep your elbows open/take elbow to knee/Alternating continuously)
5) Butt Kicks In Place- 1 minute (Same As Above/Take Heels To Butt)
6) Super-person Holds- 5 sets holding each on the top for 30 seconds/Rest only 10 seconds and then move on to the next set
7) Squat Jumps- 50 times (Same form As Day One)
8) Sit-Ups - 10x + Push-ups- 10x (Complete 5 sets back-to-back/Absolutely No Rest
9) Walking Lunges- 1oo steps
10) Mountain Climbers- 100x (keep upper body stabilized and lead with your legs)
**Rest 30 seconds and then move on to the next round

ROUND TWO:
1) Wall Sits- 45 seconds + Backward Walking Lunges- 50x total + Run Back to the Wall- 3 sets (No Rest Between Exercises/Make Sure You Engage At All Times)
2) Jump Rope- 250 jumps (Goal: Try not to mess-up)
3) Sit-up Twist-To- One Side Only- 15 x each side (Do One Side And Then Switch To The Other Side)
4) Burpees- 15 times
5) Reverse Crunches- 25x (Lie On Your Back/Roll Knees Into Your Chest/Lead With Your Lower Abs/Keep Your Heels In To Your Butt)
6) Wall Sits- 1 minute + Squat Jumps- 15x- 2 sets only (No Rest Between Exercises/Make Sure You Watch Your Form)
7) Hip Raises- 25x (Lie Flat On Your Back/Legs Straight Up/Think Of A String Pulling Your Feet Straight Up)
** FINISHED DAY THREE**
PROUD OF YOU! PUSH HARD AND BE THAT ATHLETE THAT YOU ARE)

DAY FOUR:
CARDIO DAY: ONE HOUR OF CARDIO
***Drive Hard! Increase Your Resistance at every 15 minute mark

DAY FIVE:
DAY OFF

TO BE CONTINUED...

No comments:

Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
Core Plank- 30 seconds
Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
Core Plank- 1 minute
Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
Core Plank- 1 minute 30 sec
Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.