Saturday, February 4, 2012
This one is a little self-indulgent but it’s for a buddy of mine from High School who has lost 30 lbs on his own and looking to kick through a plateau and finish his mission. Plus its MY website and I can do what I want!
Here ya go Andy!
Start with these 3 moves consecutively for 5min.
Mountain climbers :30
Straight arm plank :30
Full crunch :30
At :30 intervals you will end up doing 4 sets of MC's but only 3 sets of planks and crunches.
Pace yourself and just try to keep moving for entire 5min.
As you build endurance you can pick up pace and go for as many reps as possible in that time.
MC's - in an "up" half of pushup position raise hips a little higher than normal and switch foot position, like a sprinter back and forth
THEN at :30 mark STAY in UP part of pushup position with abs engaged and feet shoulder width apart for :30 THEN roll over and knock out full crunches keeping small of back on floor.
Continue for 5min...NOW your heartrate is elevated and CORE warmed up.
NOW here are 4 moves I want you to do 3 times consecutively BUT at :40 work to :20 rest.
That adds up to 12min of High Intensity work.
AGAIN...pace yourself a just try and stay moving during "work" phase.
1) Free Standing Squats (later we will add bands to this move but for now no need) feet shoulder width and drop butt so thighs parallel to floor(or whatever comfortable range motion...then back up. Keep weight in heels
2) Band Back Row
Secure to doorknob or...? And with arms straight and pull hands to you in rowing manner.
3) Alternating Surfer Pop Ups
Just like it sounds. Lie on stomach and pop up alternating regular to goofy foot
4) Band Chest Press
Just OPPOSITE of Back Row facing away from band anchor point.
There ya go!
I would suggest ordering a GymBoss timer for $20. See link on right. They are awesome and keep clients moving without all the chatter keeping proper workout intensity and enabling to chart progress accurately.
NOW GET MOVING!
Saturday, August 20, 2011
My goal is that there be something for EVERYBODY no matter what level of fitness AND whether you have equipment or not.
Although not necessary, a couple sets of light dumbbells and a resistance band would enhance your experience. I'm also all about TRX and anything coming out of my friend Randy Hetricks' Fitness Anywhere Studio in San Francisco.
Friday, August 5, 2011
Tworkout N Twelve! Best article I've read in awhile on how overrated cardio machine workouts are for results. I preach this ALL the time. Expensive equipment and fancy gyms NOT necessary for killer AND more FUN workouts! Read the article here - http://bit.ly/pMlPUo Thanks Mike Geary!
Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!
Thursday, August 4, 2011
Friday, July 29, 2011
Alright I'm going to make this as simple as possible by giving you TWO very straight forward moves.
In turn I need maximum output on your part.
Reps, reps, reps!
Enough said...time to sweat!
Today’s Grade: M
Equipment needed: Nothing but your own bodyweight
Interval times: Start with :45 seconds workout/:15 seconds rest for the first round and :30 seconds workout/:30 seconds rest for ensuing rounds.
Rounds: Since there are only 2 moves you will be going for SIX Rounds! Pace yourself but DON'T QUIT!
1) Skier Slalom Hop
2) Alternating Living Room Surfer
Skier Slalom Hop:
Very simply with feet close together drop down into a partial squat and jump up and to the left (or right, it really makes no difference at this point) landing softly and right back into a squat then jump back to other side.
Start by jumping 4-6 inches and as you find your groove increase distance. No lift ticket necessary. You're welcome!
Alternating Living Room Surfer:
Lie on mat or floor. You are now on a surfboard in the water! With hands out to your sides I would LOVE it if you could just POP up with ONE foot in front of the other into a standing/surfing position then carefully reverse back down on your board....and alternate Pop up, with the OTHER foot forward. If that is too tough then go to your knees first...THEN to your feet. You will be strong enough to POP UP, in time. Be patient!
Burn up some calories and then get out and enjoy your weekend!!!
Wednesday, July 27, 2011
Tuesday, July 26, 2011
As a fitness profesional for over 23 years now Ive had the privilege of not only working with some of Hollywoods' biggest names, but World Class Athletes here in the States and abroad as well. I decided to launch this web site for one simple reason...TO GET PEOPLE MOVING in a manner and time frame that EVERYBODY can commit to AND GET RESULTS!
CONVENIENCE and CONSISTANCY are KEY to maintaining a successful workout regimen, so I will be posting workouts that will not only challenge you no matter what level of fitness you are at currently, but with as little equipment as possible required in order to keep IT convenient and YOU consistant!
Im not going to lie to you, but if you DO purchase a few basic pieces I will suggest - it WILL expedite results a bit quicker and allow for more "move" variation.
This site will be evolving quite a bit over the next couple months (pics and video to take you through moves) so stick with me and I'll always be here for you. It will be great to grow together and I look forward to hearing from you with any ideas that you'd like to see here.
Again...THANK YOU for comin' by.
Enough talk...lets get to work!
Enough talk...lets get to work!