"Double Barrel"

This workout consists of a mini strength circuit followed immediately by an intense endurance circuit.  It is important to pace yourself while doing this workout.  Leave enough in the tank to finish!  Good Luck!

Strength Circuit
*Do 4 Times through
*Increase weight each set
6 Incline Bench Dumbbell curls
6 Tricep Pushdown
6 Wide Grip Pullup

Then...

Endurance Circuit
*Do 5 sets starting with 30 reps the first set and decreasing 5 reps each time. 
Ab Pikes (with 10lb plate)
Wall Ball (with 10lb med ball)
V-ups
Med Ball slams (10lb ball)
Russian Twists (10lb ball)
Box Jumps


All exercises are linked to pictures!!!!

"Down to the Core"

Today's circuit focused on core strength but added in some solid strength lifts in as well.  This workout is done in circuit fashion 3 times through.  If your abs aren't aching after this one, you need to write a blog! 

Down to the Core

*6 lifts

*3 times through

*1 core exercise in between each lift. 

10 Kipping Pullups
---->15 V-ups
7 Static Arm Curls (each arm)
---->15 Decline Med Ball Tosses
10 Seated Rows
---->15 V-ups
10 Plyo Pushups (see below)
---->15 Decline Med Ball Tosses
10 DB Pullovers (keep your arms straight)
---->15 V-ups
8 Tricep Pushdowns
---->15 Decline Med Ball Tosses

V-Ups

Decline Medball Toss

*you can also do this alone by lying on the floor or a bench and tossing a ball against the wall

Plyo Pushup

*If you can't touch your thighs just try to get your hands off the ground

Putting It All Together

    

     If you have been following along with the first 3 steps of Getting Started, then you are already over the hump and ready now to make the changes more than just a temporary part of your life.  Now it is time to stay serious about your health.  The first 3 steps gave you very simple, short, easy to understand concepts that will allow you to lose weight and start getting back into shape.  You have a decent idea of exercises that you can do, foods that you can eat, and how you should feel after a good workout and a good meal.  Now it is up to you to keep pushing forward.  If you have a weight loss goal, keep pushing toward it.  If you reach it, don't stop!  Keep up with the healthy habits you have begun. 

Here's your next step...
Fitness step #4
Begin a consistent workout routine. 

Healthy Eating Step #4 
Eat 5-6 meals throughout the day. 


     Start working out 3-5 days a week.  Combine cardio with Resistance training and switch up your routine every 6-8 weeks.  Use the Workout programs on the Getting Started page to begin and progress as you can.  Also, eating 5-6 smaller meals throughout the day will increase your metabolism (which allows you to burn more calories, even while you are resting) and curbs your appetite so you are less likely to binge.  Plan your meals ahead of time so you have healthy foods available and don't give yourself an excuse to run and get fast food.  Doing these things will dramatically alter your body type over time. 

     So there you have it 4 simple steps to getting on the path to the you that you've always wanted.  Good luck, see you at the gym!

Keep It Up!!!

   

  Don't quit!!!  If you have made it to this step you have done the hardest part and that is start.  The next difficult task is to keep it up.  So far you have been challenged to do a couple things to get you started into a workout program.  If you have been following along you should be doing 50 pushups a day, eating breakfast in the mornings, doing some cardio and eating lean meats.  Today it is time to add one more step.  Vitamins and minerals are essential to proper body function.  They help regulate body processes and give your body the natural energy that it needs.  I do suggest everyone take a multivitamin if you do not currently, but what I challenge you to do is add vegetables and fruit to at least one meal throughout the day.  This is a very easy addition.  Canned vegetables will work, frozen and fresh will also do the trick.  Add one to your lunch, afternoon meal, or dinner.  I even add spinach to my smoothies (I promise you can't taste it!)  Click here for a list of vegetables that are healthy and will contribute to losing body fat.  Eating vegetables can help you lean up by allowing protein to be broken down and used by the muscles.  This is just one of the many ways eating a few servings of fruits and vegetables each day can help you.     
    
    The next step in getting into shape is starting to strengthen your core.  This refers to the muscles in your lower back and abdominal areas.  It is imperative to strengthen these muscles.  Doing so improves your posture and also allows you to perform exercises with proper form effectively.  Back problems can result from having a weak core so strengthening this area can eliminate those types of problems as well.  Of course everyone wants to have a "Situation" and an added benefit of core exercises is muscle tone.  Don't be fooled into thinking that you can have a "6 pack" without losing the body fat that is on top of your abdominals first.  Achieving those washboard abs is a result of diet, cardio, and core strengthening.  So here is step 3 of your getting started challenge:

Eating Healthy Step #3
Add a serving of fruits and vegetables to at least one meal every day.

Fitness Step #3
Perform each of the following exercises 3-4 times a week.  (Perhaps in conjunction with your pushups)

Back extensions

From a face down position, lift your shoulders and toes off of the ground for 10 seconds, repeat 10 times. 

Toe Touches
 
Do 30 total (with or without weight)

Take the next step...

    

      This week is all about getting started on a path to wellness.  Yesterday's challenge was to eat breakfast everyday this week with at least 15-20 grams of protein and a complex carbohydrate and to fit 50 pushups a day into your schedule somehow.  These are extremely manageable things to do that can make a huge difference.  Today I want to challenge you to get outside your comfort zone.  If you are looking to tone up, eating lean meats is a great way to get you toward that goal.  Some examples of those meats include salmon, tuna, chicken breast and turkey breast.  Eating these meats throughout the day, each day will allow you to shed excess pounds and increase lean body tissue.  These meats are packed with protein helping you to build muscle and increase strength.  Try eating these about 3 times a day.  Use them for your lunch, mid-afternoon snack, and dinner.  Portion your meats using the following size guide:

1 oz. meat = size of a matchbox

3 oz. meat = size of a deck of cards or bar of soap (the recommended portion for a meal)

8 oz. meat = size of a thin paperback book

     The fitness portion of today's challenge is also geared toward toning up.  Try to do cardio 3 times this week.  If you usually do cardio then do more.  If you never do cardio start with 10 minutes.  Using intervals is an extremely effective way to burn body fat.  This simply refers to getting your heart rate up and down repeatedly.  For beginners, try walking to warm up for 2 minutes then alternate jogging (or walking at a faster pace) and walking every minute until you have reached 10 minutes.  If you are more advanced alternate jogging and running for a longer period of time. 

     Thats it. 

Healthier eating Step #2:
     Eat small portions of lean meats several times throughout the day.

Fitness Step #2
     Do 3 days of cardio in interval sessions. 

Where Do I Begin?

     This week i am going to try to give anyone who is looking for an excuse to stop making excuses just that.  Many people tell me "I really need to start eating better" or "I really need to start working out again".  Its great to hear but Ive found that most of those people never actually do what it takes to get back on track or to even get started in the first place.  This week I am going to give you simple ways to change the way you are eating and also great quick workouts that will leave you no room for excuses.  I hope it is a good foundation for you getting yourself started down path to a healthier/more energized you.  Think about how you would like to look in the mirror.  You can do it but you have to get started and you have to want it bad enough to do something about it. 
     I had a conversation with someone a few days ago and they were saying that it was impossible for them to get into really great shape.  They had lost weight but couldn't get the form they desired.  I asked them what body type they were shooting for.  "Athletic, like a professional athlete" was the answer.  I love that answer!  Dream big!  You can do it BUT having worked in professional athletics, I can tell you that these athletes try to be the best they can be by outworking everyone else.  In reading Tim Tebow's book Through My Eyes he emphasizes that being successful comes from a desire to outwork your competition.  These guys and girls look the way they do because they push themselves past average everyday.  They don't stop when they get a little tired, they push through.  There is a reason they look the way they do.  During our Shredded workout program, we pushed each other to work harder.  If you struggle motivating yourself, get a workout buddy.  If you don't have anyone, just use your goals as motivation. 
     Start this week making small changes to your eating and starting short workout routines.  Once you get in the groove it will be much easier to keep going.  Many people workout regularly and eat pretty well but it takes a real desire and hard work ethic to be more than average. 


Step #1
Eating Healthier Step #1:  Eat breakfast everyday.  Eat 15-20 grams of protein (eggs or low fat yogurt) and a complex carbohydrate (oatmeal or bran cereal) 

Workout Step #1:  Do 50 pushups total each day this week.  You can split these up at any time in any number, just get 50 before you go to bed.  Do modified pushups if you need.

Modified Pushups

  This is just a start but you have to start somewhere.