Hope all has been well and you are getting a great start on your BEACH BOD!
I know i have been! For then next couple of months I will be focusing a bit of extra work on Conditioning and Fat Loss! Adding this in too my workouts will speed up my metabolism and force my body to shed fat.
IMO, if you strategically eat properly for fat loss and workout like a machine you will shed weight. I mean your body will be forced into a position where it has no choice but to cut weight and the only weight your allowing to cut is fat! (Although if you do not eat properly then you could be losing the wrong weight!)
Building intensity in your workouts is SOOOOOOO VERYYYY VERYYYY VERYYYYY IMPORTANT! I mean i do not think i could stress that enough. You will hear me say it time and time again, "If you do what you have always done, you will get what you have always got". This statement can not be any closer to the truth. I mean how often do you see that same person in the gym doing the SAME thing over and over? Same cardio equipment, same speed, same amount of time, same EVERYTHING! I mean I have seen people do this for over a year straight. And yes i have tried telling them to either 1) get some help or 2) start changing up what they are doing. As we know, people hate change and for them to do something different would be really weird. So they stay in their comfort zone.
So ask yourself that question. Are you in a comfort zone? Are you doing the same exercise with the same weight for the same amount of reps every time you go into the gym? If so, step outside your comfort zone and CHALLENGE yourself!
BE COMFORTABLE BEING UNCOMFORTABLE!
ok ok, enough of me ranting on about random stuff, I just find this stuff essential. Call me crazy but it all seems like common sense. Then again, we live in a world where "common sense" is not so common.
Before I think of something else to randomly rant about, here is the first video of the four!
Today was Shoulders and Arms and let me tell you, it was a good one! The video shows only 1 set of each circuit to give you an idea of how i perform certain exercises. The main thing you should get from this is the EXECUTION AND FORM of each exercise I do. Also the intensity of each exercise/circuit is KEY!
THE PROGRAM
Upper Body BW warm up – 10 reps of each- No rest between exercises
1. Jumping Jacks
2. Seal Jacks
3. Diagonal arm jacks
4. 3 point push-up with plus
5. Plank rotations
6. BO Y Raises
7. BO W raises
8. Rest 20-30 seconds and repeat 2 more times
Pre-exhaust Circuit – 4 sets of 6 reps of each- rest 20-30 seconds between exercises
A1- Single Arm Front/side/rear drop raises
A2- Close grip explosive Pushups
A3- BB drop curls
Strength exercise +ankle strength and rehab- 4 sets of 4-8 reps- rest 30-45 seconds between exercises
A1- wall Push-ups
A2- Incline DB Curls
A3- 3 point SL reach (not shown)
Strength/hypertrophy circuit- 3-4 sets –rest 30-45 seconds between exercises
B1- Decline CG bench press- 4-8 reps (slower eccentric)
B2- Standing DB hammer curls- 6-10 reps (pyramid up ex. 6,8,10)
B3- Standing Single arm side lateral raises (strict)- 12-15 reps (STRICT)
B4- Single Leg DB hops- 50 each leg (not shown)
POWER/METABOLIC CIRCUIT- 2-3 sets- 10 reps of each exercise with 10 seconds of rest between
C1- Dive bomber pushups
C2- BB reverse curl to press
C3- MB push-ups
C4- Push Up position hand slides (reach hand far away)
C5- Rest for 60-120 seconds and repeat
STRETCH
There you have it. All the details laid out in front! Hope this sparks some motivation! Until next week, TRAIN INSANE!
Have a good weekend everybody!
PS. If you are interested in training programs like this or toward a specific goal, email me personally at
eric@trubodyfitness.com.
In Health and Fitness,
Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca
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