Patience is a virtue, just don't pray for it!

  

   I have heard my whole life that patience is a virtue. We are told as children that if we just wait, good things will happen. Everyone wants to be loved and love in its essence is patient, so shouldn't we wait for it? This is one of those concepts that is much easier said than done. One of the most annoying questions that can be asked is the dreaded, "Are we there yet?!" As humans, especially in today's culture, we don't like to wait. I always try to appreciate the day that I am in rather than looking forward to the next but it isn't always so easy.

     A couple weeks ago, Emily and I headed east to North Myrtle Beach, South Carolina, for a little vacation with the fam. A full seven days on the beach sounds relaxing enough, right? What is there to possibly stress out over? Apparently I, like many other of the male species, give myself an agenda for each trip I am on. I am not talking about things to do when I get to my destination but rather what is to happen in order for me to reach my destination in the allotted time that I have aimlessly given myself. For some reason, I decided that 3:30 EST was the latest that I needed to make it to the beach. We had no plans that day, in fact, we ended up just laying around on the beach for hours when we got there. Regardless, we had to make it by 3:30 or perhaps our condo would fall into the ocean and we would have to just turn around and come home. Emily and I used to love taking road trips together. Now I just like taking road trips with her and she dreads me having a panic attack when she says she needs to go to the bathroom. (In my defense I had only allotted 4 stops that trip and our extra break cost us five minutes). Luckily we made it on time, although it almost cost me a wife. Wouldn't it be much easier if I was just patient and enjoyed the ride?

     After I graduated high school, I realized that I had wished those four years of my life away. When I began my freshman year of college, I promised myself that I would try to enjoy each time of my life as I go through it. Although I obviously don't always follow my own philosophy, it has helped me to appreciate the little things in life a bit more and not stress out when things don't go my way. Many of us have things that we are waiting on right now whether it is a job, a phone call, a raise, losing weight, the next vacation... Whatever it may be, just realize that life itself is a process, so be patient. I know there are some reading this who are on a path to losing weight and improving their overall health. To you I say, enjoy the process and be patient. The results will come.
     Two weeks after I got back from our vacation I had prayed for patience.  On my trip back from New Orleans last week our plane was delayed 7 hours and my car wouldn't start when I finally did make it back to Nashville.  (It is much funnier now than it was at 9PM that night).  I keep forgetting that people always tell me not to pray for patience because it will get tested...they are right.  Isaiah 40:31 is one of my favorite scriptures and a theme I am trying to live by in this season. "But those who wait on the Lord shall renew their strength; They shall mount up with wings like eagles; they shall run and not be weary, they shall walk and not faint."
    
BTW:  Emily and I are heading to San Fransisco later this week.  I'm just going to focus on today...

Ode to Pops

 

    Father's Day has always been a fun holiday for me and my brother. When we were younger, we got to spend mom's money on things for Dad so of course we spared no expense. We took the standard gift of a tie one step further one year and got dad a rotating tie mechanism that may still be his favorite gift to this day. Brad and I always try to go together to get Dad something for father's day that he can use and wouldn't buy for himself, which is pretty much anything. My dad is one of the most selfless people I have ever known. Ever since I can remember, dad always made sure that we all had what we wanted or needed before he would even think about going to shop at a liquidation sale for himself. This is why we always got him such "great" gifts for Father's Day. This year I want to use two of Dad's favorite lines as a literary gift to him.

I was reminded after writing my last blog entry about another thing my dad always used to say, "It's only temporary." He used this one all the time. Whether Kentucky had just lost a game, I had struck out, had a job interview, I was nervous about leaving for college, or was going through a tough time, Dad always comforted me with those three simple words. It is amazing how such a simple idea helped me in so many different times in my life. I was and am extremely lucky to be able to pick up the phone and get the kind of advice I do from my parents. Some people make alot of money giving the kind of counsel that Brad and I have required from the Jeff and Dianne counseling center. It took me a while to realize that the things that I worry and get so bent out of shape about are only temporary. It also took me awhile to put together the deeper meaning of that comment. Everything in our life is temporary because life itself is temporary. It is our job to do the best we can with the talents and abilities that God has given our earthly bodies. That is why we need to take care of them. It seems like just a few years ago I was a sophomore in high school and couldn't wait to get out of the house, so I thought. I would give anything to be able to go back into that house and spend more time with my parents around the table instead of acting like a 16-year old with my door shut and headphones on. I can't go back, but what I can do is take advantage of now. This brings me to the last paragraph about my dad.

Our family has, was, and always will like to have fun, even if that fun might come at each other's expense. We like to give Dad a hard time when he gets our names confused (apparently it is harder to tell 2 children with a 4-year age difference apart than you may think) or when he speed walks through a store/theme park leaving the rest of us in the dust. Many times growing up Dad would love to pick on us, but when we turned around with a rebuttal, we got a pity party given to us in the form of dad's infamous "Y'all will miss me when I'm gone." We laugh and go on about our business, but as I reflect this week on dad and how he has helped get me to where I am in my life, I look a bit differently at that comment. Anyone who has ever lost a loved one knows that after they are gone we reflect on what they truly meant to us. Many times we think about what else we could've said to that person that we no longer have the opportunity to speak to. If only they knew how we felt about them or if only we could've spent more time with them. I am so lucky to have such great family support all around me. This week though I want to thank my dad for being a great example of what a father should be. I can't remember a game he wasn't on the sidelines for, a defining moment in my life that he didn't help me realize was possible, or a time when I just needed some support and couldn't call him. I hope that someday I am lucky enough to have a family of my own because I think I have a really good idea of what it's like to be a great dad. If you still have the chance, let your dad know what he means to you this year. If your father isn't around anymore, don't waste time with the rest of your family and friends. Life is temporary and you will miss them when they are gone. I love you Dad and thanks for setting the bar high. Happy Father's Day! 
  

 

 

   *By the way Brad and I did buy dad 2 things this year that he wanted just last week on our vacation but wouldn't by for himself.  Some things will never change.  Also, I am just starting to write this blog and spent this week talking about my dad, but could start an entire website dedicated to the other half of my parents.  My wonderful mother, the editor, will get her literary masterpiece when I learn how to punctuate. 

"Workin' for a Weekend"

Our last Shredded workout for the week was a good one.  Total body cicuit focusing on core stability and plyometrics.  3 rounds for time...

Workin' for a Weekend

*do 3 rounds of the following exercises as fast as you can

*exercise demonstrations are listed below each exercise (may need the full web version to see videos)

15 Plank to Pushups

25 V-ups

20 Wall Ball

10 Pullups

12 Kettlebell "Jersey Shores"(each side)

15 Prisoner Squat Jumps

8 Overhead Walking Lunges (each leg)

10 Pullups



Finisher

*Do this after you finish your 3 rounds

50x Box Jumps

50x Full Situps

Son, It's Just a Game

 

    I was going to make this my last "Ode to Pops" for my father's day blogging but have decided that I would post one more and  go ahead and share one of my favorite stories to tell.   My dad is a type A personality.  He is always going and when he is going he is already thinking about where he will be going next.  My brother is much more like my father in many ways than I am but I did get a couple traits from him.  One of those traits that I acquired from just being around him more so than gaining it genetically was my passion for sports.  I am a very loyal follower of a few teams: Auburn football, Cincinnati Reds baseball, Tennessee Titans football, but for the longest time UK hoops.  I was born in Lexington, Kentucky and my mom and dad had grown up just outside of there.  Dad spent a little time at the University of Kentucky but our family has always loved Kentucky basketball.  I am not sure when my obsession officially began, but I do know that whatever or whenever it happened I was hooked. 

     My bedroom, when I was in elementary school, was a basic square room approximately 15 feet by 15 feet.  I had white wallpaper with blue pinstripes on the lower half of the wall topped off with a blue chair rail that put a perfect blue line in the middle of my walls to separate the top half from the bottom.  The upper half of the wall was a simple white paint but around the top of the wall, just below the ceiling was my Kentucky Wildcats border.  It had logos, of course, with "Kentucky Wildcats" in the traditional Kentucky font written in blue letters for the world to see.  My bed was adorned with white pillows with UK logos all over them accented subtly by Kentucky blue pillows.  Mom made me curtains with the same fabric as the pillows so that in case anyone was confused who my favorite team was, the curtains would set them straight.  I had an autographed Travis Ford poster that my Uncle Robert had gotten for me that was my pride possession.  For some reason I was always inspired by a short white guy that could play ball.  Anyways, to finish off my first man cave, I had a hat signed by several of "The Unforgettables" and a picture with former UK basketball greats that hung proudly on the wall as you entered my room.  Last but not least, was my Kentucky Wildcats trashcan.  This was the perfect accent to the room albeit a very ironic yet fitting piece to my story. 

     It was March 28, 1992 and Kentucky was matched up against Duke in the East regional game of the NCAA tournament.  I was outfitted head to toe in my Kentucky gear.  Those of you who know me well know that I still feel the need to help my team win by wearing officially licensed merchandise on gamedays.  I can't remember exactly what I had on, but I venture to say that my shorts, shirt, and hat matched and were all sending good vibes to the team through our television set.  I don't recall any specifics of the first 39 minutes of the game other than I was as happy as I could be sitting there with my dad yelling at the refs and cheering "Come on 'Cats!!" like I had seen him do so many times.  Every time he got upset or excited I felt myself invest more into this team that had taken over 1/8 of our house.  My memory comes back to me in the last minute of overtime, sadly.  As the clock ticked down to 2.1 seconds remaining Kentucky led 103-102 but Duke was inbounding the ball underneath the UK goal.  My heart was beating as fast as I ever could remember it beating.  I could not wait to add another pillow to my bed or hat to my collection after this win!  In only 2.1 seconds we were going to have beaten Grant Hill and Duke.  Although the next 2.1 seconds of that game changed that team  from Grant Hill's Duke team to someone else's. 

   Grant Hill threw the ball in like an outfielder trying to keep the winning run from crossing the plate in the bottom of the ninth inning.  A perfect strike into the hands of Christian Laettner, a cocky tall white kid that looks like he should be playing water polo not college basketball.  Laettner catches the ball around the free through line, turns, shoots...

   "Did that shot really go in?!", I said to myself as I felt a rush of emotions that I still to this day cannot fully describe.  Christian Laettner had just hit "the shot" that is still shown on tV far too many times every March as the tournament approaches.  I was shocked, angry, sad, my heart was still racing so I was a bit nervous, panicked, and worst of all this was the end!  I wasn't ready for this Kentucky team to never play together again.  Perhaps my combination of Kentucky gear wasn't the right choice for this game, had I caused them to lose?!  I was in a fury.  I was crying at this point, inconsolable.  "I hate them!!!"  I screamed at the TV and searching for answers.  I ran to my Kentucky shrined bedroom and searched for my boyscout flint stick so that I could burn everything in my room but opting for a quicker solution I took off my gear and threw it in my Kentucky trashcan, along with any other items that had anything to do with Kentucky and weren't attached to anything.  I marched my 10 year old self, hands around a metal can full of all my favorite things from the "Kentucky Korner" and headed out to the trashcan outside.  I remember vaguely dad watching me but letting me go for a while, probably laughing until finally he decided that it was time.  This is the first true recollection I have of my dad's fatherly advice.  He looked at me and said, "Son, it's just a game."

     I still to this day have to repeat that to myself when one of my teams ends their season.  But its that memory that takes me back to the first time dad put things into perspective for me.  To me then it wasn't just a game but to see that my dad was okay with the outcome eventually put me at ease.  I still having trouble sleeping after some losses but realize that there is always hope in next season.  Each year that passes by I try to appreciate the present a bit more.  I waste far too much time worrying about things that don't matter.  I am thankful that my dad allowed me to realize that it was just a game and that I shouldn't worry so much about things in this life as I should in where this life will lead me.  Eternal life will be so much more rewarding than any Kentucky basketball win ever could be.  Don't get me wrong though, I still picture my Heaven as a place where Christian Laettner airballs that shot and Kentucky never loses another game. 



"Back 2 Back"

     This Shredded workout was tougher on the upper body than I had anticipated.  We did 10 exercises divided into 5 supersets.  We did each exercise for 30 seconds and completed 3 rounds total. This is a great strength workout if you use the right amount of weight. 

Back 2 Back

*10 exercises

*do each exercise as many times as you can in 30 seconds

*3 rounds

Bench Press

Plyometric Pushups (video below)

---30 second break

Front Squats

Wall Sits (picture below)

---30 second break

Turkish Getups Right arm

Turkish Getups Left Arm

---30 second break

Floor Wipers (video below)

Planks (picture below)

---30 second break

Standing DB Bicep Curls

Static Chin up Holds (hold at the top of a chinup)

Plyometric Pushups

Wall Sits

Floor Wipers

Planks

Don't settle for average

   One of my favorite pieces of advice that I ever got from my dad was to not settle for average in life.  "Average is either the top of the bottom or the bottom of the top," he would say.  To give you a bit of background on history on my attempts to not be average I go back to all of the activities that my parents allowed me to participate in including: chorus, tennis, baseball, basketball, fishing, drawing, and many other activities that I in fact was average at best in.  I do want to focus on one hobby in particular though.   I was a boy scout when I was younger and learned some great things that help me to this day.  For instance, tying a slip knot is something that I usually put into practice a couple times a year and starting a fire with a flint stick may have never come in handy but I do have a fire pit that I light all the time (with a lighter).  Of all of my boy scout memories, the 1992 pinewood derby is still one that haunts me to this day.  Perhaps my fiercest attempt at greatness, dad and I spent hours in "Brother Ken's" wood shop perfecting the weight of my car and cutting the angles to get the car as aerodynamic as possible.  Being a stickler for how things look, I of course had to have my car painted with colors that complimented each other and as anyone who knows me well can attest to the fact that I love logos so I had symmetrically placed logos on my little wooden masterpiece. 

  The night of the derby, I was a little nervous but felt as good as I ever had about the car my father had constructed with little help from me (that is actually the case).  Several rounds into the derby and I was up for the first place race!  My competition, none other than Bart Lynch.  A tall, smart, far too mature for his age fellow with a father that "helped" him make his car but also had the convenient position of judging the winner of each race.  We placed our car at the top of the track and waited for the green light.  I felt like all I needed was the first call trumpet played at the Kentucky Derby or a "Gentlemen...Start...Your...Engines!!!"  I settled for the green light and off we went.  Down the quarter mile track...let me pause at this point to remind you that this is my recollection of a memory that happened when I was in 3rd grade approximately so it is probably best to say that this account is "based on a true story"...down the tracks we came like horses in the final stretch of the Belmont Stakes...neck in neck it seemed like the finish line was moving farther away from us by the second.  Finally, the finish line and my car crosses first...and the winner is...Bart Lynch?!!!  I still to this day don't know what happened that night to my little derby dream.  Perhaps dad didn't want to tell me that I truly had lost or perhaps he just didn't want to confront Bart's dad and give me my "Its just a game" speech yet (spoiler alert: that story may just be the finale to my fathers day week blogging).  Whatever it was, I know that with the help of my dad I had never been so proud of something in my life.  We (he) worked so hard on that little car that I was sure was a winner that the outcome of that race still disappoints me to this day. 

     My epic failure that night wasn't the last of my life to this point however.  I didn't make the basketball team my 7th grade year (sound familiar?...Michael Jordan?...), was a pretty good baseball player but never got drafted, played a mean recorder but never got signed, and tried my hardest to start a baseball card shop but never made it out of my treehouse.  I tried many things to the best of my ability because my dad had challenged me to never settle for average.  Did I end up average in alot of things? Sure I did. I also excelled at a few things. 

     The point I am trying to make is that too many people settle for less than they deserve whether it be jobs, levels of education, social interaction, traveling, friends they associate with, etc.  My main concern with writing this particular blog is improving personal health.  No one deserves to settle for average or less than average health.  Too many people just want the easy way to get in shape or just neglect fitness all together.  Whether its belts that tone your abs or creams that burn fat, you will never achieve the fitness level you deserve if you settle for less.  My dad always taught me to set goals for myself no matter if those goals are to win the pinewood derby or to lose 5 pounds.  I believe that everyone should set goals that you want to achieve.  Don't worry with whether or not you accomplish every goal that you reach, focus on the process.  If your goal is to lose 50 pounds don't settle for 25 but don't give up if you only get 40.  Challenge yourself everyday with your workouts and also with eating.  Cut out something that you know you eat too much of  or add something to your diet that you know you don't get enough of.  Push yourself and don't settle for average...

"Century Club Part Deux"

     This entry is just today's workout.  I promised some exercises that wouldn't require much equipment so that is exactly what we did.  The exercises listed below can be done at home for the most part.  We did 100 reps of each exercise before moving to the next.  Adjust the number of reps to fit your current fitness level.  If you can only get 30 reps of each then do that, if you can get 75 then do that.  Take as much time as you need to finish each exercise with proper form but try to finish as quickly as possible.  We aim to get ours in under 45 minutes.  Good luck!

"Looks Like Somebody's Got a Case of the Monday's" 

100x Each

Pushups

V-ups

Prisoner Squats

Inverted Rows 

Box Jumps

Crunches

Modified Burpees (below)

You can do bent over rows as a sub for inverted rows

Modified Burpees

Box jumps

*as always, scroll over the exercises to see demonstrations...

Lock It Up

     In honor of Father's Day this coming week I am going to write a few entries over the next few days based on some of the things I picked up from my Pops.  


     My father is the king of people watching.  During our annual family trips to the beach three things were guaranteed: (1) Dad would have us to the beach within 30 minutes of his original ETA, period (2) He would refuse to try to understand why I (particularly 13-18 year old me) couldn't stand to cruise into Panama City in our mini van with adjoining cartop luggage carrier on top (3) Dad would post up underneath his umbrella everyday,  radio alongside and quietly observe.  He has always been a great judge of personalities.  In fact, just last week as we had our most recent family getaway in Myrtle Beach dad dissected each of our personalities and hypothesized as to why each of us fit so well into the family as we do.   I feel like I picked up a bit of this from my dad.  We always liked to guess what each person's story was and how each family interacted with each other.  Dad also is the guy who will jump out of his seat to catch your umbrella as it flies down the beach and strain his back trying to help you find a better way to secure your shade.  He always knows when there is a kid who is "not a happy camper" and is subconsciously figuring out how best to "set up camp" for the following year. 
     My brother and I took to different beach relaxation strategies.  Brad gets more of a workout on vacation then he does any other time throughout the year.  If he is not skim boarding, throwing baseball/football/wiffle ball, playing paddle ball, quizzing the beach lifeguards, or swimming in the pool then he is more than likely in transition to one of those activities.  I took more of my father's approach and posted up with my music, a book and a watchful eye.  This year was no different other than the addition of my stud nephew Cade (who joined Pops underneath the shade-see pic above). 
     Now that I have started writing health and wellness based blogs, I am increasingly aware of my surroundings.  Last week as I watched the eclectic blend of people around us everyday I couldn't help but notice the overwhelming percentage of people that appeared to be terribly unhealthy.  The beach was overrun with overweight children eating junk and staying hydrated with Italian Ice and adults with harmful amounts of body fat crushing their organs seemingly unconcerned that they are decreasing their life spans daily.  It was refreshing when I saw a young, fit couple playing soccer with their kids and it was rare to see someone who appeared to be in good shape.   I am not trying to say that everyone should strive to be a fitness model.  I am simply making an observation that I feel inclined to make.  It is so much easier to be unhealthy in our society than it is to be healthy, that is a fact.  The goal of this blog is to help people find a strategy for getting into shape that works for them.  The hardest thing for me is to find an effective way to help a wide variety of people.  My observations from the beach made me realize that this is a cause worth trying for. One thing that isn't talked about enough by the Christian community is health.  This has always troubled me.  1 Corinthians 6:19-20 says that our body is a temple so we should honor God in and through our bodies.  If you are a parent, don't you want to set a good example for your children with your finances or with how you treat others or with being a model citizen?  Why should being healthy be any different?  I am going to try to focus on baby steps to getting on the right track this week.  Hopefully they will be helpful.  I am also going to do some intense workouts that don't require much extra equipment.  I challenge you to "Lock it up" and get yourself moving in the right direction. 




*I am more than willing to help anyone with diet plans, personalized workouts or anything else.  Just contact me!

Substitute Teacher

My foreword to this entry:  With our society being so concerned about the negative effects of anything we use, isn't it time to start focusing on the positive aspects of things?  Who really wants to waste their energy worrying about the negative implications of having one diet coke?  I'm sure there are people who don't use cell phones because of the claims that doing so will cause brain cancer.  Honestly, if that is true then I will see every single one of you real soon in a cellular heaven 'cause we are as good as gone!  I make light of these things but do understand that there are some legitimate concerns to how we treat our bodies.  The things I talk about here are somewhat controversial but have been researched in depth only to find a slight possibility that they are bad.  Well there is a greater possibility that they are good!  I wanted to write a quick piece on salt and sugar substitutes.  Many people ask me ways to cut calories and to make their diet more healthful so I wanted to give you my opinion.  These are my opinions and techniques that I have used to make myself healthier.  If I fall out while talking on my phone with a diet coke in one hand and low blood pressure, so be it.  The conclusive factual evidence surrounding the detrimental effects of sugar and sodium far outweighs the inconclusive research done on their counterparts.  I want to present to you my opinion in hopes that it may help you form your own. 

First off, our bodies need sodium (salt) and our American diets are usually more than adequate in supplying enough sodium for regulation body processes.  The recommended daily intake of Sodium is less than 2300mg for adults under the age of 51 and 1500mg for adults 51 or older.  Just to give you a reference point, a Big Mac has around 1070mg of Sodium and a 6 inch cold Cut Trio from Subway has around 1340mg with cheese, a few veggies, and no sauces (http://www.subwayfreshbuzz.com/menu/other_favorites/cold_cut_combo/#).  So if I eat a footlong Cold Cut, I'm basically good on Sodium for the day.  So how can I help myself?  First step, LIMIT FAST FOOD!!!  I am preaching to the choir here because anyone who knows me knows that I would put a Taco Bell in my house if I could.  However, when I want to get in really good shape, I have to deny myself on the way home from work or after a late night out.  Second step: I found a great sodium substitue to use at home.  My wife and I have been using it for about 3 years now and can't tell a difference.  It is called "No Salt" (http://www.amazon.com/Sodium-Free-NoSalt-Granules-Substitute/dp/B000GG0FNK) and is a potassium based substitute for salt.  You can find it at any grocery around the spices.  We put it in our salt shakers and use it just like we would salt.  I won't go into detail about the disadvantages of sodium intake (high blood pressure, water retention, kidney problems) but this substitute will help to alleviate those problems. 
  

Now for sugar, everyone's favorite.  There seem to be no confirmed recommended intakes of sugar.  Our bodies get natural sugar from fruits and vegetables among other things so they don't need us adding excess sugar to our diets, but what fun is that?!  Splenda is my substitute of choice here.  Just like Sweet-n-Low, Splenda has plenty of critics.  The fact is that compared to sugar Splenda wins the calorie battle.  If a Little Debbie Oatmeal Cream Pie was made with Splenda, it would save you 27 grams of sugar and around 110 calories.  (There are 4 calories in every gram of sugar).  Is the taste of sugar really worth that?  Like "No Salt", we use Splenda as a full substitute for sugar; in coffee, cookies, oatmeal, etc.  They even have a brown sugar blend which takes away even more excuses! 

    As I mentioned before, anyone trying to lose weight should take in fewer calories than they burn.  Using these substitutes allows you to still enjoy the foods you like but saves you calories and health problems.  Excessive Sodium and sugar kill people everyday, is this switch not worth trying out?  Let me know your opinions too...

Warning!!!: Reading this blog may cause you to grow into a Smurf

"Epic Fail"

No one likes to fail.  In fact, many people don't try things in life because of their fear of failure.  However, if you don't ever try something you won't ever do it.  Working out and pushing yourself toward fitness goals is tough but it is possible...you just have to do it.  One way I like to look at exercises is that if I do fail, my body has been challenged. In fact, taking your muscles to failure is a very good way to build strength.  This workout uses strength building concepts but we also tweaked it to cater to those that wanted to tone.  We did 2 rounds of 10 exercises with an active "break" in the middle.  We did all exercises to failure.  Go at your own pace but try to finish as quickly as possible (to increase cardiovascular endurance). 

"Epic Fail"

*Do all exercises to failure

*Do the list 2 times through

*Use heavier weights for strength/bulk, use lighter weights for endurance/toning

Today's Board

Standing Hammer Curls
TRX Suspended Pushups (below) --for at home do decline pushups
Leg Press                                         --for at home do prisoner squats
Seated Shoulder Press
Pullups (below)

100x Jump Rope
25 V-ups
Planks to failure

Tricep Pushdowns  --for at home do plank to tricep press
Bench Press            --for at home do pushups
Overhead Barbell Squat --for at home use a weighted object
Handstand Pushup  --without a TRX put your feet on a wall
Pullups

*All exercises are linked (unless otherwise noted).  Scroll over to access the picture or video.

TRX Suspended Pushup

Pullups

Handstand Pushup

Planks (today we did these until your back couldn't remain straight any longer)