Wellness Wednesday VII

Hello everyone!

I hope you have recovered from last weeks workout. If you didn't get to check that one out please click this link: Wellness Wednesday VII 

Lets begin! Start with 5-10 minutes of foam rolling to get warmed up.

Today we will be doing one of my personal creations, The Battle of Thermopylae.

300 burpees and 3000 jump ropes

This workout can be scaled if you cant complete the standard amount. You can break it up however you like but I found it easier to do 30 sets of 10 reps/100 jump ropes

Here is an example of what I did

• 10 burpees

• 100 jump rope

• 10 burpees

• 100 jump rope

If you are in great shape shoot for around 30-40 minutes to complete the workout.

First person to complete this in 30 minutes will receive something special!!

Hope you all had fun with this workout! I'll see you next week!

Christian 

Wellness Wednesday VII

Back for more???

Hope everyone enjoyed their weekend! If you missed last weeks workout click this link      Wellness Wednesday VI.

Today we will be doing a workout that can be done in your room. This is a benchmark workout, so it will be testing how strong you are in 3 different areas. As usual foam roll for 5-10 minutes.

The exercise's you will be doing are pushups, situps, and squats. You have 30 minutes to complete as many reps as possible (AMRAP). Shoot for around 100-200 reps for each workout. If those numbers seem too low aim for around 300-500 reps per exercise. 

Set a timer for 30 minutes and go. You can either split the workout into 10 minute's per exercise or you can do 10 reps of each workout until the timer has ended. Here is an example:

• Pushups 10 reps
• Situps 10 reps
• Squats 10 reps

Please push yourself as this is a test to see your progress. Write down your totals for each exercise. I try to do this workout once a month to see what areas I've improved in.

Hope you enjoyed today's test! Ill see you next week!

Christian

Wellness Wednesday VI

Hello everyone!

Sorry I didn't post last weeks wellness wednesday :/

Anyways, thank you for stopping by. This weeks workout will be good for people with a limited amount of time.

First we will start with 5-10 minutes of foam rolling. If you need some tips/tricks for the foam roller check out this page https://www.youtube.com/user/sanfranciscocrossfit. Kelly Starret is pretty much an idol to all mobility trainers out there. He has revolutionized the way people think about human movement and athletic performance. If you find him interesting check out his book Becoming a Supple Leopard. 

This workout will consist of three movements. It will be a total of 10 rounds. The exercises are listed below.

• Jump Rope
• Push-Ups
• Dumbbell Snatch

For the jump ropes you will do 100 reps, push-ups 10 reps, and 10 reps for the dumbbell snatch.

I completed this workout in 14:16. If you can beat my time I will send you something special :)

Here is an example of what 1 round will look like:

• Jump ropes 100
• Push-ups 10
• Dumbbell snatch 10

Remember, if you are having a hard time with completing the first set you can always adjust the reps but do not cheat yourself!

That wraps up today's workout. Thank you for stopping by and I will see you next week!!

Christian

Wellness Wednesday V

Welcome back!

I hope you all enjoyed the workout from last week. If you didnt get a chance to check it out here is the link. Wellness Wednesday IV

Todays workout will help prevent some of the soreness that comes with doing heavy squats or deadlifts.

As usual, we will start with some foam rolling. 5-10 min

This workout will be for time, so do your best and push yourself! Lets begin!

All three of these workouts will be a super-set, which means you will do the next workout without taking break in between. 

If you do not have a jump rope/are not coordinated you can jump in place.

Jump rope 10 sets of 100

After completing one set of jump ropes go right into the hand stand push-ups. I lean my feat against the wall to help with balancing. If you cant do a hand stand pushup, you can modify with normal push-ups.

Hand stand push-ups (HSP) 10 sets of 10

Once you have done a set of HSP hustle over to the pull-up bar and do pull-ups/chin-ups. 

For the pull-ups and chin-ups you will touch your chest to the bar and fully lockout at the bottom. If you want you can alternate between pull-ups and chin-ups.

Pull-ups/Chin-ups 10 sets of 5-10

So here is what your workout will look like.

• Jump rope 100
• HSP 10
• Pull-ups 10
• Jump rope 100
• HSP 10
• Chin-ups 10
• Jump rope 100
• HSP 10
• Pull-ups 10
• Jump rope 100   
• HSP 10
• Pull-ups 10
• Jump rope 100
• HSP 10
• Chin-ups 10
• Jump rope 100
• HSP 10
• Pull-ups 10
• Jump rope 100
• HSP 10
• Chin-ups 10
• Jump rope 100
• HSP 10
• Pull-ups 10
• Jump rope 100
• HSP 10
• Chin-ups 10
• Jump rope 100
• HSP 10
• Pull-ups 10

Good job!! If you are able to complete this in 10-15 minutes then you are a beast!!

I hope you enjoy this weeks workout! 

Christian

Wellness Wednesday IV

Hey there friends!

This weeks workout will be focusing on everyone's favorite thing, cardio. I think they should make the official name hardio lol

Anyways, i'm training for an event at the end of the year and thought I would share one of my cardio workouts with you!

As per usual, I recommend that you foam roll (10-20min) due to the amount of leg activity involved in this workout.

Now that your legs are nice and loose, we're going to go for a slow paced run. When I say slow, I mean you can walk faster than this pace, but it's the running motion that counts. Shoot for about 10-12 min per mile.

That wasn't too bad was it? You should be warmed up now and ready to challenge the legs.

For the rest of the workouts I wear a weighted vest, but you don't need to use that unless you want to really challenge yourself. 

The second activity will be on the stair stepper. If you do not have one of these machines, you can go to a football stadium and walk the stairs. I like to spend about 30 min on this. If you are unable to complete 30 min, you can break it up in to 10 min on each machine until you have done 30 min.

Next will be incline walking. Set the treadmill to about 2-3 mph on the highest incline. Try not to use the arm rails for this workout. You won't have those when you are out in the real world hiking up a hill. If you have to put your hands on your hips to help you step. Again, go for about 30 min's on the treadmill. 

The final workout will be on the stationary bike. Find a setting that you will be able to do for 30 min and go. Simple enough.   

Your legs should be feeling like jello right about now! If not, then you are a beast!! Please stretch and foam roll after this workout or you wont be able to walk properly in a day or so.

Good job friends hope to see you all next week!

Christian

TL;DR

• 2 mile run slow paced 20-25 min
• 30 min stair stepper
• 30 min max incline treadmill walk
• 30 min stationary bike

Wellness Wednesday III

Hello again!

I hope everyone isn’t too sore from last week’s workout! If you didn’t get a chance to read about it, feel free to click the link below to catch up.

Wellness Wednesday II Post

This week’s workout will be focusing on chest and tricep's.

Once again I will highly recommend for you to foam roll prior to working out. If you don’t have a foam roller you can pick one up for about $25-$50. I recommend the TriggerPoint foam roller, if you are new to foam rolling I would start with one of the soft roller's. Or you can just go big and get the densest roller, your choice. Here is the link to the one I use. Click here for the link

Let's get started with the warmup!

Pushups 3 set's of 10

• 10 pushup's
• 10 pushup's
• 10 pushup's

After I complete the pushup's, I will get on the flat bench and bench the olympic bar 100 time's.

Bench 4 sets of 10-12 rep's at 135lb's

• 10 x 135lb's
• 12 x 135lb's
• 12 x 135lb's
• 12 x 135lb's

Next, I will slowly work up to 2 plates on each side (225lb's).

Bench 4 sets

• 10 x 135lb's
• 8 x 185lb's 
• 6 x 205lb's
• 4 x 225lb's

Your pec's should be burning right now!!

Now, go grab some dumbbell's that you think you can bench. (I use 45-55lb's for this)

This workout is called dumbbell floor press. Lay on the ground and bring your knees up so they are bent. If you would like to see a quick tutorial on this click the link here.

Dumbbell Floor Press, 4 set's of 10-12 rep's

• 10 x 55lb's
• 12 x 55lb's
• 12 x 55lb's
• 12 x 55lb's

Now, its time to work on the triceps.

This workout is something that I really enjoy but, just a warning, its really difficult.

Weighted Pushup's (requires partner for heavier weight)

I start off with a 45lb plate on my back and work up to two 45lb plate's.

• 10 rep's with a 45
• 10 rep's with a 45+25
• 10 rep's with a 45 +35
• 10 rep's with a 45+45

If you want some extra credit you can work back down the weight's to what you started with.

Dips 4 set's (weight belt optional)

• 10 dip's body weight
• 10 x 25lb's
• 10 x 35lb's
• 10 x 45lb's

Good job, we are almost done!

Your tricep's feel pretty beat up after all of that but, if you are looking for some extra definition you can do Tricep Extension's and super set with Single Arm Tricep Extension's. I only go up to about 20lb's on this one to use up the little energy I have left. Try not to take a break in between sets.

Tricep Extension's with the Rope Attachment 10 Set's of 20 (Superset with Single Arm Extension)

• 20 x 20lb's 
• 20 x 20lb's
• 20 x 20lb's
• 20 x 20lb's
• 20 x 20lb's
• 20 x 20lb's
• 20 x 20lb's
• 20 x 20lb's
• 20 x 20lb's
• 20 x 20lb's

Single Arm Extension 10 Set's of 20 (20 rep's per arm)

• 20 left 20 right
• 20 left 20 right
• 20 right 20 left
• 20 right 20 left
• 20 left 20 right
• 20 left 20 right
• 20 right 20 left
• 20 right 20 left
• 20 left 20 right
• 20 left 20 right

You are a beast for making it through this workout!! 

If you would like any other workouts to be featured please send me an email and I will create a workout for you!

Feel free to share this post with your friend's and family :)

Thank you

Christian

Wellness Wednesday II

It's that time again! 

Welcome back to all the readers of the last Wellness Wednesday. If you didn't get a chance to read it feel free to check that one out.

 https://www.daytodayphotography.com/blog/2017/2/27/wellness-wednesday

This week I'll talk about leg day because without a strong base the rest of your lift's will suffer. 

I like to start the workout off with 10-15 minutes of foam rolling. If you don't have a foam roller I highly suggest you get one. 

After that you can either go for a 2 mile run or cardio of your choice. Shoot for around 15-20 mins. 

Next, i'll give you the breakdown of the workout. Please modify the workout as much as necessary. These aren't meant to be easy but please don't hurt yourself. 

Warmup Squats 3 sets. 

• 10 reps of 135
• 10 reps of 185 
• 10 reps of 205

Heavy Squats 5 Sets 

• 10 reps of 225
• 10 reps of 245
• 8-10 reps of 275
• 5-8 reps of 295
• 5-8 reps of 315

If your legs aren't hurting then you didn't use enough weight.  

Next, we will do step ups!

For this exercise I used the 55lb dumbbells which not only works the legs but improves grip strength. If you don't have a box you can always use the Flat Bench

Step Up's 5 sets of 20

• 20 Step ups
• 20 Step ups
• 20 Step ups
• 20 Step ups
• 20 Step ups

The next exercise will be a lunge. Try to use the same weight used for the step up's.

Lunges 5 sets of 10-20

• 10-20 Lunges
• 10-20 Lunges
• 10-20 Lunges
• 10-20 Lunges
• 10-20 Lunges

Well, that wraps up the exercises for today. I hope you all enjoy this workout as much as I do. If you do happen to have a foam roller now would be the time to use it or else you will end up walking like  a penguin for the rest of the week.

See you next week!

Christian

Wellness Wednesday

UH OH! It looks like Squarespace didnt push this post to all my social media accounts! Anyways here you go :) Hope you enjoy.

So, this will be my first time doing this type of post, but I thought I would share at least one of my workouts with you.  

I typically work out 5 days a week and take the weekends off.  

If anyone wants to follow along with my workouts, feel free to send me an email and I'll send you my daily workout :)

Today is my deadlift day... 

I will usually warm up with some walking and stretching then start my workout. 

Here is what I did after that. 

For all these movements try to use straight grip. If your grip starts to fail go ahead and use switch grip.  

Deadlift warmup

• Set 1: 5 reps of 135
• Set 2: 5 reps of 135
• Set 3: 5 reps of 135

Deadlift

• Set 1: 5 reps of 225
• Set 2: 5 reps of 315
• Set 3: 5 reps of 385

Straight Leg Deadlift

• Set 1: 8 reps 225
• Set 2: 8 reps 225
• Set 3: 8 reps 225

Olympic Bar Rows  

• Set 1: 8 reps 135
• Set 2: 8 reps 135
• Set 3: 8 reps 135
• Set 4: 8 reps 135

Heavy Shrugs  

• Set 1: 5 reps 315
• Set 2: 5 reps 315
• Set 3: 5 reps 315  

Good Mornings

• Set 1: 8 reps 135
• Set 2: 8 reps 135
• Set 3: 8 reps 135

Superset the next two workouts.  

Lat Bar Pulldown

• Set 1: 8 reps of 120
• Set 2: 8 reps of 120
• Set 3: 8 reps of 120

Chin-ups  

• Set 1: 8 reps  
• Set 2: 8 reps
• Set 3: 8 reps  

This next workout is optional, but I really enjoy it. PLUS it can improve your grip strength. All you need to do is hang on the chin-up bar for 5 minutes.  You can break it up into something manageable, but I found that 1 minute sets work best. 

Hanging

• Set 1: 1 minute  
• Set 2: 1 minute  
• Set 3: 1 minute  
• Set 4: 1 minute  
• Set 5: 1 minute  

Hopefully you don't have a desk job because you sure won't be able to type after hanging

I hope you enjoyed this post! 

-Christian