Ok, today's workout was a last second deal that I had to rush as I didn't get motivated to do it until the last second. It was last second because when I decided to do it, I had just enough time to get to the gym to have an hour workout in before my first client session started. Time always seems to go faster the closer it gets to a deadline and that is what happened today.
Today's focus was on the the chest. I was going to try a new exercise today, but I want to make sure I have enough time to play around with it before I do it.... more on that when I do it. Great chest exercise it looks like. Can't wait!
First complex:
3 rounds of:
DB bench press - 8 reps
Alternating single DB bench press - 8 reps each. (use 1/2 weight of bench press)
DB sumo-deadlift-highpulls - 10 reps
V-sit-up on bench - 20 reps
Second complex:
3 rounds of:
Incline DB press - 8 reps
Plank rows - 8 reps each arm
DB swing - 10 reps
Hanging leg side raise - 8 each side
Third complex:
3 rounds of:
Cable fly's - 8 reps
Cable punch - 12 reps each hand
Single arm reverse grip Tri-cep extension - 8 reps
Cable wood chops - 12 reps each side
Bonus Exercises
3 rounds of:
Weighted dips - 10 reps
Overhead DB Tricep Extension - 10 reps
Decline DB pull-over - 10 reps
Make sure you stretch after this workout. Focus on your chest and shoulders. This workout will strengthen the muscles that are typically tight and shortened already from sitting at a computer or driving.
Enjoy and have fun!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Tuesday, February 17, 2009
Workout for Monday, 2/16/09
Ok, once again I am a day behind posting my workout. My apologies.
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
Sunday, February 15, 2009
Workout for Saturday, 2/14/09
Happy Valentine's Day! (A day late... )
This workout will get your heart a'pumpin! It sure got mine going. And the best part, it is a workout that you can always improve one. Why? Because you will be able to try and do it faster, or with more weight as you try it. It involves the whole body with many different full body exercises. This will get your metabolism revving helping your body burn off any unwanted fat.
To be honest, the original workout that I created for Saturday was even more intense, but after doing what I did, I was done. They would have been scraping me off the floor with a snow shovel if I attempted the last complex I originally had scheduled. Apparently my eyes were too big for my plate. Either way, this workout will give you a great workout without any need to jump on the treadmill or bike!
So here is the workout... I am thinking of calling this one the "Heart Breaker." Not just because it is on V-day, but it is like the guy that breaks horses. Doesn't mean they are actually broken, but just makes them easier to work with and more efficient in getting the work done. That is what this workout will do for your heart... make it easier and more efficient to get your work done!
First complex:
3 rounds of:
Bar Thrusters - 12 reps
DB Swing - 12 reps
Pull-ups - 8 reps
Push-ups - 15 reps
Second Complex:
3 rounds of:
Sumo-Dead-Lift-High-Pulls - 12 reps
DB Chest press on fit ball - 12 reps
Reverse DB Lunges - 8 each leg
Hanging leg raise- 10 reps
Third Complex:
3 rounds of:
DB Curls - 8 reps
Dips - 12 reps
Face Pulls - 12 reps
Do each complex with as little rest as needed. Rest long enough between complexes to set up new complex.
(What I left out was the circuit of 20 squats, 20 split squats each leg, 20 jump squats, 20 split squat jumps each leg, 6 burpees gone through twice with 2:00 min rest in between rounds)
Make it a great day!!!
Rob Crenshaw
The Fitness Buff
This workout will get your heart a'pumpin! It sure got mine going. And the best part, it is a workout that you can always improve one. Why? Because you will be able to try and do it faster, or with more weight as you try it. It involves the whole body with many different full body exercises. This will get your metabolism revving helping your body burn off any unwanted fat.
To be honest, the original workout that I created for Saturday was even more intense, but after doing what I did, I was done. They would have been scraping me off the floor with a snow shovel if I attempted the last complex I originally had scheduled. Apparently my eyes were too big for my plate. Either way, this workout will give you a great workout without any need to jump on the treadmill or bike!
So here is the workout... I am thinking of calling this one the "Heart Breaker." Not just because it is on V-day, but it is like the guy that breaks horses. Doesn't mean they are actually broken, but just makes them easier to work with and more efficient in getting the work done. That is what this workout will do for your heart... make it easier and more efficient to get your work done!
First complex:
3 rounds of:
Bar Thrusters - 12 reps
DB Swing - 12 reps
Pull-ups - 8 reps
Push-ups - 15 reps
Second Complex:
3 rounds of:
Sumo-Dead-Lift-High-Pulls - 12 reps
DB Chest press on fit ball - 12 reps
Reverse DB Lunges - 8 each leg
Hanging leg raise- 10 reps
Third Complex:
3 rounds of:
DB Curls - 8 reps
Dips - 12 reps
Face Pulls - 12 reps
Do each complex with as little rest as needed. Rest long enough between complexes to set up new complex.
(What I left out was the circuit of 20 squats, 20 split squats each leg, 20 jump squats, 20 split squat jumps each leg, 6 burpees gone through twice with 2:00 min rest in between rounds)
Make it a great day!!!
Rob Crenshaw
The Fitness Buff
Friday, February 13, 2009
Workout for Tuesday, 2/10/09 - out of order & Catching snow flakes on the tongue.
So as I mentioned yesterday, I apparently forgot to post Tuesday's workout. Sorry about that!
Have you ever tried to catch a snowflake on your tongue? Or have you seen those contests where the person goes in a telephone sized wind tunnel and they blow money all around him and he tries to grab as much money as possible? The key to both is to focus on one snowflake or one dollar bill until you catch it. When you look at all the flakes or all the money at once or look from one to the next to the next, you lose focus on your goal and you end up getting hit in the eye. In fact if you focus too much on all the flakes falling down, soon enough you will be standing knee deep in the stuff. (Especially here in Wisconsin!)
So what does this have to do with my workout? Nothing! But it has everything to do with why I didn't post Tuesday's workout and why Wednesday's was a day late as well. You see, when successful people decide to launch multiple projects, they do them one at a time so they can focus on each one until it is ready to run on its own and they can focus on another project. I, however, decided to launch 2 new projects all while trying to keep two others going that aren't fulling going themselves, and still building a third one. I started looking at the blizzard in front of me instead of that one snowflake I wanted. So what did I do? I took out the shovel, cleared a little area to give me good footing and then focused on one flake. Once I did that, that project was done quickly and I launched my online training program just a couple of days ago with a system in place that will allow it to run without me thinking too much about it. This blog was one of those things I had to shovel to the side. But now I am back with a much better approach as well so I can keep things going like they should!
Ok, so on to the workout...
Workout for Tuesday, 2/10/09
Focus today is on the back and Bi-ceps.
First complex:
Three rounds of:
Pull-ups - 8 reps
DB Swing - 15 reps
Single leg deadlift (no weight, take opp hand down to toe) - 8 reps each
Cable wood chops - 10 reps each side
Second complex:
Three rounds of:
DB Row - 8 each side
Decline Spiderman Push-ups - 5 each side
Squat Jumps - 15 reps
"V" Sit-up on bench - 20 reps
Third complex:
Three rounds of:
Face Pulls - 10 each
Fit ball back extensions - 15 reps
Mt. Climbers - 10 reps each side
Ab bar roll out - 10 reps
Finishing exercises:
Incline DB curls - 3 sets of 8 reps
3 rounds of:
Balance board (or BOSU ball) hammer curls - 12 reps each arm
Rubber band curls - 50 reps
(My biceps just started twitching from the thought of that last one!)
Enjoy! Comment with questions you may have!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Have you ever tried to catch a snowflake on your tongue? Or have you seen those contests where the person goes in a telephone sized wind tunnel and they blow money all around him and he tries to grab as much money as possible? The key to both is to focus on one snowflake or one dollar bill until you catch it. When you look at all the flakes or all the money at once or look from one to the next to the next, you lose focus on your goal and you end up getting hit in the eye. In fact if you focus too much on all the flakes falling down, soon enough you will be standing knee deep in the stuff. (Especially here in Wisconsin!)
So what does this have to do with my workout? Nothing! But it has everything to do with why I didn't post Tuesday's workout and why Wednesday's was a day late as well. You see, when successful people decide to launch multiple projects, they do them one at a time so they can focus on each one until it is ready to run on its own and they can focus on another project. I, however, decided to launch 2 new projects all while trying to keep two others going that aren't fulling going themselves, and still building a third one. I started looking at the blizzard in front of me instead of that one snowflake I wanted. So what did I do? I took out the shovel, cleared a little area to give me good footing and then focused on one flake. Once I did that, that project was done quickly and I launched my online training program just a couple of days ago with a system in place that will allow it to run without me thinking too much about it. This blog was one of those things I had to shovel to the side. But now I am back with a much better approach as well so I can keep things going like they should!
Ok, so on to the workout...
Workout for Tuesday, 2/10/09
Focus today is on the back and Bi-ceps.
First complex:
Three rounds of:
Pull-ups - 8 reps
DB Swing - 15 reps
Single leg deadlift (no weight, take opp hand down to toe) - 8 reps each
Cable wood chops - 10 reps each side
Second complex:
Three rounds of:
DB Row - 8 each side
Decline Spiderman Push-ups - 5 each side
Squat Jumps - 15 reps
"V" Sit-up on bench - 20 reps
Third complex:
Three rounds of:
Face Pulls - 10 each
Fit ball back extensions - 15 reps
Mt. Climbers - 10 reps each side
Ab bar roll out - 10 reps
Finishing exercises:
Incline DB curls - 3 sets of 8 reps
3 rounds of:
Balance board (or BOSU ball) hammer curls - 12 reps each arm
Rubber band curls - 50 reps
(My biceps just started twitching from the thought of that last one!)
Enjoy! Comment with questions you may have!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Thursday, February 12, 2009
Workout for Thursday, 2/12/09
Ok,now that I posted yesterday's workout, I realized that I didn't post Tuesday's workout either. I will get to that next... maybe not tonight because I have a few more things on my list before reading time and then bed.
Today's workout is all about the shoulders. Only one exercise focuses on something other than the shoulders and another focus on the abs but brings in shoulder stability. Still used complexes to keep rest to a minimum, but also incorporated a rest period in one of the complexes... you will see why.
It is good to focus on the shoulder joint and strengthen all angles because there are so many different muscles involved in the stabilization of the shoulder joint.
So here is the workout I did today...
First complex:
3 rounds, do not put bar down between exercises, but rest 1 min between rounds.
Hang Cleans - 8 reps
Push-press - 8 reps
Shoulder press - 8 reps
Second complex:
Three rounds of:
Upright Rows - 12 reps
Face Pulls - 10 reps
Hanging leg raise - 10 reps
Third complex:
DB Shoulder Matrix - 8 reps of front delt raise, side raise, bent over rear delt raise, upright rows, and finish with 10 reps alternating shoulder press (using same DB's without putting them down)
Cable Wood Chops - 15 reps both sides
Finishing exercise:
Shrugs - 3 sets of 8 reps.
If you don't want big traps, then skip this exercise.
Your shoulders will feel this one when you are done. But you will feel like you are standing more upright as you will focus on keeping your shoulders pulled back.
Enjoy and hope that you don't have to give anyone a high five when you are done.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Today's workout is all about the shoulders. Only one exercise focuses on something other than the shoulders and another focus on the abs but brings in shoulder stability. Still used complexes to keep rest to a minimum, but also incorporated a rest period in one of the complexes... you will see why.
It is good to focus on the shoulder joint and strengthen all angles because there are so many different muscles involved in the stabilization of the shoulder joint.
So here is the workout I did today...
First complex:
3 rounds, do not put bar down between exercises, but rest 1 min between rounds.
Hang Cleans - 8 reps
Push-press - 8 reps
Shoulder press - 8 reps
Second complex:
Three rounds of:
Upright Rows - 12 reps
Face Pulls - 10 reps
Hanging leg raise - 10 reps
Third complex:
DB Shoulder Matrix - 8 reps of front delt raise, side raise, bent over rear delt raise, upright rows, and finish with 10 reps alternating shoulder press (using same DB's without putting them down)
Cable Wood Chops - 15 reps both sides
Finishing exercise:
Shrugs - 3 sets of 8 reps.
If you don't want big traps, then skip this exercise.
Your shoulders will feel this one when you are done. But you will feel like you are standing more upright as you will focus on keeping your shoulders pulled back.
Enjoy and hope that you don't have to give anyone a high five when you are done.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Workout for Wednesday, 2/11/09
How is everyone doing today? I am writing this a day late, I have been doing so many different things that sometimes I put some other things off for a day. Its normal, I know so today there will be two posts, yesterday's workout and then the following today will be today's workout. Both were great workouts. As always feel free to comment about your experience with the workouts, or any questions.
During these workouts I try to rest as little as needed. Hopefully as I go along, I will be able to rest less and less, cutting my workout time down even more and increasing my metabolic boost.
So here is my workout for yesterday, Wednesday...
This workout is focused on the chest and tri-ceps.
First complex:
3 rounds of:
DB bench press - 10 reps
Bulgarian Split squats - 12 each leg
Dragonflies - 4 reps (will explain this at the end)
Second complex:
3 rounds of:
Incline plate loaded machine press - 8 reps
Squat rows - 15 reps (Use a weight you could do 20-25 reps)
DB Swings - 15 reps
Hanging leg raise - 10 reps (do knee raises if you can't do straight legs)
Third complex:
3 rounds of:
Machine Flies - 12 reps
Machine rear delt - 12 reps
Prisioner style good mornings - 12 reps (explained later)
Rubber band shoulder-to-shoulder - 25 reps each side
Fourth complex: (yup.. a bonus complex today)
3 rounds of:
Weighted dips - 12 reps (can use body weight or dip assist)
Planks - 30 seconds
Face pulls - 12 reps (use a weight you can do 18-20 reps)
Finisher exercises:
3 rounds of:
Decline skull crushers - 8 reps
burnout narrow decline bench press - 15 reps (using same bar as skull crushers)
rest 30 seconds.
(finsher exercises aren't for caloric burn or to increase metabolism. Mostly for building smaller muscles for looks.)
As I said before I will explain a few of the exercises. I did Dragonflies (and as you saw only 4 of them) and these are hard exercises to do. DO NOT DO THESE unless you have been shown proper form and you have the core strength to do them. You could seriously hurt yourself if you attempt them without proper instruction in person. As a substitute, you can do leg raises while lying on a bench and increase the number to 10+.
Prisoner style refers to a stance where you stand with your hands clasped behind your head and elbows pulled back like you are "up against a wall" as a prisoner. This brings in the upper back as you have to squeeze your shoulder blades together to keep your elbows back.
Good mornings are where you stand with straight and stiff legs and keep your torso straight (with a slight arched... not rounded... back). Keeping your legs straight and your torso stiff, bend at the hips (not the waste) keeping your head up so you can see the wall in front of you until you feel that you need to round your back to go any further. Stop and return to upright position. You should feel a stretch in your hamstrings during this exercise.
Have fun with this one. It took me just over an hour to complete it. If you are just going for weigh loss, just do the complexes and skip the finishing exerises. Drink plenty of water an get your rest!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
During these workouts I try to rest as little as needed. Hopefully as I go along, I will be able to rest less and less, cutting my workout time down even more and increasing my metabolic boost.
So here is my workout for yesterday, Wednesday...
This workout is focused on the chest and tri-ceps.
First complex:
3 rounds of:
DB bench press - 10 reps
Bulgarian Split squats - 12 each leg
Dragonflies - 4 reps (will explain this at the end)
Second complex:
3 rounds of:
Incline plate loaded machine press - 8 reps
Squat rows - 15 reps (Use a weight you could do 20-25 reps)
DB Swings - 15 reps
Hanging leg raise - 10 reps (do knee raises if you can't do straight legs)
Third complex:
3 rounds of:
Machine Flies - 12 reps
Machine rear delt - 12 reps
Prisioner style good mornings - 12 reps (explained later)
Rubber band shoulder-to-shoulder - 25 reps each side
Fourth complex: (yup.. a bonus complex today)
3 rounds of:
Weighted dips - 12 reps (can use body weight or dip assist)
Planks - 30 seconds
Face pulls - 12 reps (use a weight you can do 18-20 reps)
Finisher exercises:
3 rounds of:
Decline skull crushers - 8 reps
burnout narrow decline bench press - 15 reps (using same bar as skull crushers)
rest 30 seconds.
(finsher exercises aren't for caloric burn or to increase metabolism. Mostly for building smaller muscles for looks.)
As I said before I will explain a few of the exercises. I did Dragonflies (and as you saw only 4 of them) and these are hard exercises to do. DO NOT DO THESE unless you have been shown proper form and you have the core strength to do them. You could seriously hurt yourself if you attempt them without proper instruction in person. As a substitute, you can do leg raises while lying on a bench and increase the number to 10+.
Prisoner style refers to a stance where you stand with your hands clasped behind your head and elbows pulled back like you are "up against a wall" as a prisoner. This brings in the upper back as you have to squeeze your shoulder blades together to keep your elbows back.
Good mornings are where you stand with straight and stiff legs and keep your torso straight (with a slight arched... not rounded... back). Keeping your legs straight and your torso stiff, bend at the hips (not the waste) keeping your head up so you can see the wall in front of you until you feel that you need to round your back to go any further. Stop and return to upright position. You should feel a stretch in your hamstrings during this exercise.
Have fun with this one. It took me just over an hour to complete it. If you are just going for weigh loss, just do the complexes and skip the finishing exerises. Drink plenty of water an get your rest!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
Sunday, February 8, 2009
Workout for Saturday, 2/7/09
Hello everyone!
So last Friday on Twitter, one of my Tweeps (Twitter peeps, or friends), DFitnessguy (who has a lot of great information, if you are on Twitter, I highly recommend following him) posted a site with a circuit workout used by MMA (mixed martial arts) fighters and people who want to train like an MMA fighter. I checked it out and decided that I would try it on Saturday. (It is listed below) I figured I am in good shape and it would be a great test for myself. So I was all set, I would get up Saturday do this circuit.
Saturday morning, I got up, started getting ready for the gym making sure I had everything, my towel, water, workout drink, mp3 player... and my journal. Before I left, I decided to write up my workout. (Which is something I usually do right before I start working out.) I grabbed the sheet I printed out to copy the circuit down and that's when I saw it. Those little words.... "After your workout, do the following..."
AFTER my workout! What? This circuit looked good enough for a workout in itself. But, because it said after my workout I decided to throw in a shoulder workout. The circuit was mostly legs, so I figured this wouldn't be as bad then. After I was done... I was D O N E - done! My legs were still shaking when I got home. And I even cut the last part of the circuit short.
So here is my workout, followed by the circuit as prescribed and what I ended up doing.
Triplex one:
Do 3 rounds of:
Seated DB shoulder press - 8 reps
Standing barbell curl - 15 reps
Plank - 30 secs
Triplex two:
Do 3 rounds of:
Standing Alternating DB Shoulder Press - 8 each arm
Superman - 12 reps
Hanging Leg side-to-side raises - 10 each side
Shoulder Matrix:
3 rounds of:
Front delt raise - 8 reps
Side Delt Raise - 8 reps
Bent over Rear delt raise - 8 reps
Upright rows (high pulls) - 8 reps
Alt shoulder press burnouts - 10+ reps each arm
Finish with Shrugs - 3 sets of 10
THE CIRCUIT
As prescribed:
Do 2 rounds with a 2 minute rest in between of:
20 air squats
20 split squats
20 squat jumps
20 split squat jumps
6 burpees
Then go right to the tread mill and putting incline at 15%, and speed between 6.0 - 8.0, sprint for 20 seconds, jump off to side rails for 10 seconds. Repeat 8 times (total time equals 4:00)
I did the first two rounds with the squats and jumps. My legs felt very full. I had done something very similar to the treadmill part so I didn't think it would be that big of deal. Except I had done it at 10%, not 15% and faster that 8.0, but with fresh legs.
My first 20 sec.. was tough but doable. Second was tougher. Third I almost passed out. So started resting 15 seconds and running only 15 seconds. That got me 3 more rounds and I ended it a minute early. AS I stepped off the treadmill, my leg almost gave out and I almost fell. Funniest home videos here I come... almost.
So enjoy this one... it is a fun one... a tough one... and a great test of just how fit you are at this moment.
Make it a great day!
Rob Crenshaw,
The Fitness Buff.
So last Friday on Twitter, one of my Tweeps (Twitter peeps, or friends), DFitnessguy (who has a lot of great information, if you are on Twitter, I highly recommend following him) posted a site with a circuit workout used by MMA (mixed martial arts) fighters and people who want to train like an MMA fighter. I checked it out and decided that I would try it on Saturday. (It is listed below) I figured I am in good shape and it would be a great test for myself. So I was all set, I would get up Saturday do this circuit.
Saturday morning, I got up, started getting ready for the gym making sure I had everything, my towel, water, workout drink, mp3 player... and my journal. Before I left, I decided to write up my workout. (Which is something I usually do right before I start working out.) I grabbed the sheet I printed out to copy the circuit down and that's when I saw it. Those little words.... "After your workout, do the following..."
AFTER my workout! What? This circuit looked good enough for a workout in itself. But, because it said after my workout I decided to throw in a shoulder workout. The circuit was mostly legs, so I figured this wouldn't be as bad then. After I was done... I was D O N E - done! My legs were still shaking when I got home. And I even cut the last part of the circuit short.
So here is my workout, followed by the circuit as prescribed and what I ended up doing.
Triplex one:
Do 3 rounds of:
Seated DB shoulder press - 8 reps
Standing barbell curl - 15 reps
Plank - 30 secs
Triplex two:
Do 3 rounds of:
Standing Alternating DB Shoulder Press - 8 each arm
Superman - 12 reps
Hanging Leg side-to-side raises - 10 each side
Shoulder Matrix:
3 rounds of:
Front delt raise - 8 reps
Side Delt Raise - 8 reps
Bent over Rear delt raise - 8 reps
Upright rows (high pulls) - 8 reps
Alt shoulder press burnouts - 10+ reps each arm
Finish with Shrugs - 3 sets of 10
THE CIRCUIT
As prescribed:
Do 2 rounds with a 2 minute rest in between of:
20 air squats
20 split squats
20 squat jumps
20 split squat jumps
6 burpees
Then go right to the tread mill and putting incline at 15%, and speed between 6.0 - 8.0, sprint for 20 seconds, jump off to side rails for 10 seconds. Repeat 8 times (total time equals 4:00)
I did the first two rounds with the squats and jumps. My legs felt very full. I had done something very similar to the treadmill part so I didn't think it would be that big of deal. Except I had done it at 10%, not 15% and faster that 8.0, but with fresh legs.
My first 20 sec.. was tough but doable. Second was tougher. Third I almost passed out. So started resting 15 seconds and running only 15 seconds. That got me 3 more rounds and I ended it a minute early. AS I stepped off the treadmill, my leg almost gave out and I almost fell. Funniest home videos here I come... almost.
So enjoy this one... it is a fun one... a tough one... and a great test of just how fit you are at this moment.
Make it a great day!
Rob Crenshaw,
The Fitness Buff.
Friday, February 6, 2009
Workout for Friday, Feb 6th, 2009
Happy Waitangi Day New Zealanders!
Ok, getting right to the point as I need to meet a friend in a few minutes. Here is my workout for today. I focused on the chest and tri-ceps today. And are they feeling it now. You wouldn't think that tired chest and tri's would hinder typing, but it does. Ok, here goes...
First quadplex:
Three rounds of:
DB Flat Bench - 8 reps
Facepulls - 10 reps
Body weight Bulgarian Split Squats - 10 reps each leg (one foot on bench)
Hanging leg raise - 10 reps
Second quadplex:
Three rounds of:
DB Incline Bench press - 8 reps
Incline Rear Delt Raise - 10 reps (Lay with chest on bench)
Fitball Bridges (or hip raises) - 12 reps
Fitball Roll out - 12 reps
Third quadplex:
Three rounds of:
Cable Fly - 8 reps
Bench dips - 15 reps
Side plank hip raises - 12 reps each side
Spiderman - 10 reps each side
Finishing exercises:
3 rounds of:
Overhead Rope Tricep extensions - 12, 12, 8 reps
Diamond pushup on med ball - 12, 12, 8 reps
Again, the finishing exercises are done more for aesthetics and not fat loss. The quadplex's burn most of the calories and rev up the metabolism for the next couple of days.
Enjoy the workout and if you have any questions about it or any of the exercises, feel free to post a comment. If you have a question, I am sure others have the same or similar one.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Ok, getting right to the point as I need to meet a friend in a few minutes. Here is my workout for today. I focused on the chest and tri-ceps today. And are they feeling it now. You wouldn't think that tired chest and tri's would hinder typing, but it does. Ok, here goes...
First quadplex:
Three rounds of:
DB Flat Bench - 8 reps
Facepulls - 10 reps
Body weight Bulgarian Split Squats - 10 reps each leg (one foot on bench)
Hanging leg raise - 10 reps
Second quadplex:
Three rounds of:
DB Incline Bench press - 8 reps
Incline Rear Delt Raise - 10 reps (Lay with chest on bench)
Fitball Bridges (or hip raises) - 12 reps
Fitball Roll out - 12 reps
Third quadplex:
Three rounds of:
Cable Fly - 8 reps
Bench dips - 15 reps
Side plank hip raises - 12 reps each side
Spiderman - 10 reps each side
Finishing exercises:
3 rounds of:
Overhead Rope Tricep extensions - 12, 12, 8 reps
Diamond pushup on med ball - 12, 12, 8 reps
Again, the finishing exercises are done more for aesthetics and not fat loss. The quadplex's burn most of the calories and rev up the metabolism for the next couple of days.
Enjoy the workout and if you have any questions about it or any of the exercises, feel free to post a comment. If you have a question, I am sure others have the same or similar one.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Wednesday, February 4, 2009
Workout for Wednesday, 2/4/09
OK, today's was another killer. In fact, at the end I put down the weights and said to myself, "I'm dead!" Then my mp3 player started playing a song from the 300 movie soundtrack entitled "The King Dies." Hows' that for timing?
Today's workout was focused on the back and bi-ceps, but it was another high calorie burning session. Drinking my protein smoothie right now so I can recover faster and be ready for tonight's training sessions.
Here's the workout...
First circuit:
3 Rounds of:
Reverse Grip Weighted Pull ups - 5,4,3 reps
Wide Grip Weighted Pull ups - 5,4,3 reps
Hammer Grip Weighted Pull ups - 3,3,2 reps
Single Leg Cable Deadlift/Row with opp arm - 10 reps each side
DB Swing - 15 reps
V-sit with med ball twist - 20 reps
Second Quadplex:
3 rounds of:
Machine Seated Rows - 10 reps
Machine Rear Delt - 8 reps
Mt. Climbers - 10 reps
Bar Roll outs - 8 reps
Third Quadplex:
3 rounds of:
DB Row - 8 reps each arm
Push up with feet on fit ball - 20 reps
Fit ball back extension - 10 reps
Tree Chops - 10 reps each side
Finished with Incline DB curls (for aesthetics mainly to build outer head of bi-cep.)
I took 5 second rest in between the 3 weighted pull up variations. Then after that, I took only enough rest as needed.
The bar roll out is like using the ab wheel, but because I didn't have one, I put two 10's on a straight curl bar. Not only does this engage the core and the abs, it brought in the lats again as well. I would start on my knees with my hands on the bar just wider than shoulder width. Keeping my hips inline with my shoulders and knees (meaning there was a straight line from my knee, through my hips to my shoulder), I pushed the bar out as far as I could. I was able to go practically horizontal to the floor. Then doing a partial crunch to engage the abs even more, I would then pull the bar back keeping my hips in line with my shoulders and knees again.
I hope you enjoy this workout. If you need to scale it back you can by using a chin assist machine for the pull-ups. You could also use a fit ball for the roll outs as well.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Today's workout was focused on the back and bi-ceps, but it was another high calorie burning session. Drinking my protein smoothie right now so I can recover faster and be ready for tonight's training sessions.
Here's the workout...
First circuit:
3 Rounds of:
Reverse Grip Weighted Pull ups - 5,4,3 reps
Wide Grip Weighted Pull ups - 5,4,3 reps
Hammer Grip Weighted Pull ups - 3,3,2 reps
Single Leg Cable Deadlift/Row with opp arm - 10 reps each side
DB Swing - 15 reps
V-sit with med ball twist - 20 reps
Second Quadplex:
3 rounds of:
Machine Seated Rows - 10 reps
Machine Rear Delt - 8 reps
Mt. Climbers - 10 reps
Bar Roll outs - 8 reps
Third Quadplex:
3 rounds of:
DB Row - 8 reps each arm
Push up with feet on fit ball - 20 reps
Fit ball back extension - 10 reps
Tree Chops - 10 reps each side
Finished with Incline DB curls (for aesthetics mainly to build outer head of bi-cep.)
I took 5 second rest in between the 3 weighted pull up variations. Then after that, I took only enough rest as needed.
The bar roll out is like using the ab wheel, but because I didn't have one, I put two 10's on a straight curl bar. Not only does this engage the core and the abs, it brought in the lats again as well. I would start on my knees with my hands on the bar just wider than shoulder width. Keeping my hips inline with my shoulders and knees (meaning there was a straight line from my knee, through my hips to my shoulder), I pushed the bar out as far as I could. I was able to go practically horizontal to the floor. Then doing a partial crunch to engage the abs even more, I would then pull the bar back keeping my hips in line with my shoulders and knees again.
I hope you enjoy this workout. If you need to scale it back you can by using a chin assist machine for the pull-ups. You could also use a fit ball for the roll outs as well.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Monday, February 2, 2009
Workout for Monday, 2/2/09
Today's workout was another leg killer, but again, getting the whole body involved. In fact, right after I am done writing this, I am hitting the foam roll to loosen up my calves because I am walking like I am wearing ski boots.
Today's workout took less than 1 hr so nothing was waisted.
First Quadplex:
3 rounds of:
DB Rev. Lunges - 8 each leg
Jump Squats - 15 reps
Spiderman - 10 reps each side
Superman - 10 reps
Second Quadplex:
3 rounds of:
DB Single Leg Squats (my new favorite exercise) - 8 reps each leg
Skiers - 10 each side (Jumping back and forth like you are skiing)
Push-ups with feet on fit ball - 15 reps
Fit ball pikes - 15 reps
Third quadplex:
3 rounds of:
Dead lift - 8 reps
Single leg step ups (sideways) - 10 reps each leg
Bench V-sits - 15 reps
Squat rows - 10 reps
Finishing Exercises:
3 rounds of:
Seated Calf Raise - 12 reps
Single leg Standing Calf raise with DB in hand - 10 reps
Jump Rope - 50 jumps
The last group I called finishing exercises because it was done with small muscles and not with very heavy weights. The calves were used a lot already during the 3 quadplexes so this was just "finishing" them off. My primary reason for this is to help with jumping and running in soccer.
If you do this workout, rest as little as possible during each quadplex and then rest up to 2 mins between each quadplex. Have fun!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
Today's workout took less than 1 hr so nothing was waisted.
First Quadplex:
3 rounds of:
DB Rev. Lunges - 8 each leg
Jump Squats - 15 reps
Spiderman - 10 reps each side
Superman - 10 reps
Second Quadplex:
3 rounds of:
DB Single Leg Squats (my new favorite exercise) - 8 reps each leg
Skiers - 10 each side (Jumping back and forth like you are skiing)
Push-ups with feet on fit ball - 15 reps
Fit ball pikes - 15 reps
Third quadplex:
3 rounds of:
Dead lift - 8 reps
Single leg step ups (sideways) - 10 reps each leg
Bench V-sits - 15 reps
Squat rows - 10 reps
Finishing Exercises:
3 rounds of:
Seated Calf Raise - 12 reps
Single leg Standing Calf raise with DB in hand - 10 reps
Jump Rope - 50 jumps
The last group I called finishing exercises because it was done with small muscles and not with very heavy weights. The calves were used a lot already during the 3 quadplexes so this was just "finishing" them off. My primary reason for this is to help with jumping and running in soccer.
If you do this workout, rest as little as possible during each quadplex and then rest up to 2 mins between each quadplex. Have fun!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
Workout for Sunday, Feb 1st, 2009
Getting to this a day late, but I still wanted to get it up.
My workout on Sunday was a quick, less than 30 min workout and also allowed me to rev my metabolism way high because I used every muscle group. I was also breathing quite heavy by the time I was done.
First tri-plex:
3 rounds of:
Pull-ups - 8 reps
Barbell Thrusters - 8 reps
Decline Spiderman Pushups - 8 reps
Second Tri-plex:
3 rounds of:
Sumo-deadlift-highpulls - 8 reps
Horizontal BW rows with towel - 8 reps
Med ball pushup - 5 on each side, alternating
Finished with 3 rounds of:
Rope cable tree chops
Fit ball rollouts
I used the towel for the rows to help increase grip strength. When doing his, make sure you have a strong towel, I found that I couldn't explode up like I wanted to because I kept hearing rips.
The rope cable tree chop is different than a cable wood chop. The wood chop is like you are chopping a log that is laying down on the ground. For the rope tree chop, I have one hand on each side of the rope and then the path ends up looking like I am chopping a tree, finishing more horizontally than vertically.
To scale down these exercises, you can use a chin-assist machine for the pull-ups. Do regular push-ups or have your legs on a fitball. And do regular grip horizontal body weight rows, bringing the feet closer if needed.
Make it a great day!
Rob Crenshaw
The Fitness Buff
My workout on Sunday was a quick, less than 30 min workout and also allowed me to rev my metabolism way high because I used every muscle group. I was also breathing quite heavy by the time I was done.
First tri-plex:
3 rounds of:
Pull-ups - 8 reps
Barbell Thrusters - 8 reps
Decline Spiderman Pushups - 8 reps
Second Tri-plex:
3 rounds of:
Sumo-deadlift-highpulls - 8 reps
Horizontal BW rows with towel - 8 reps
Med ball pushup - 5 on each side, alternating
Finished with 3 rounds of:
Rope cable tree chops
Fit ball rollouts
I used the towel for the rows to help increase grip strength. When doing his, make sure you have a strong towel, I found that I couldn't explode up like I wanted to because I kept hearing rips.
The rope cable tree chop is different than a cable wood chop. The wood chop is like you are chopping a log that is laying down on the ground. For the rope tree chop, I have one hand on each side of the rope and then the path ends up looking like I am chopping a tree, finishing more horizontally than vertically.
To scale down these exercises, you can use a chin-assist machine for the pull-ups. Do regular push-ups or have your legs on a fitball. And do regular grip horizontal body weight rows, bringing the feet closer if needed.
Make it a great day!
Rob Crenshaw
The Fitness Buff
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