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Body Beast Day 9 Back and bis

Body Beast Day 9 Back and bis

Day 9 is here, i been raising the weights little every week, i feel good and been eating more.  WARM UP 10 high knees, 10 Circles to front, 10 Circles to the back 5 Walk to plank and walk back, 10 Ankle knees and sky, 10 huggers DEADLIFT (dumbbells or straight bar) i used straight bar Round 1: 15 reps – 115 lbs Round 2: increase weight: 12 reps – 125 lbs Round 3: increase weight: 8 reps – 155…

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body beast Day 7 Chest

body beast Day 7 Chest

Day 7: Build: Chest/Tris. Length: about 42 minutes Equipment needed: Bench or stability ball (I chose the bench), chair, dumbbells, or bands. WARM UP: 10 close hand push ups 10 mid hand push ups 10 wide hand push ups CHEST Round 1: 15 reps – bench-press – 155 lb Round 2: increase weight: 12 reps (quicker tempo) – 165 lb Drop set: increase weight: 8 reps (slower tempo)-  175 lb Drop set 2 (switch weights fast): decrease weight: 8 reps –…

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body beast Day 3 Back and Bis

body beast Day 3 Back and Bis

Ok, here we are on day 3, back and bis. I have to be honest my legs are really sore specially my gluteus maximus, gluteus medius, gluteus minimus and hamstrings.  here is day 3 evaluation: Length: about 40 minutes Equipment needed: Bench (or stability ball), Chin-Up Bar (or bands for indoors), weights, curl bar with plates, chair (optional but can be used during pull-ups) WARM UP 10 high knees, 10 Circles to front, 10 Circles to the back 5 Walk…

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workout 101

workout 101

Warm up 10 min cap 5 rounds run 200m 10 wall ball shots 10 good mornings Workout Set 1, 5 rounds 10 shoulder presses 14 squats Set 2, 4 rounds 12 Kettlebell Swing 10 Burpees

Workout 100

Workout 100

Warm up 10 min cap 5 rounds 15 air squats 10 push-ups 12 good mornings Workout set 1, 5 rounds 10 bench presses 12 Squats set 2, 4 rounds 12 dumbbell incline 14 lunges

WOD 105

WOD 105

If you are behind the desk all day or in meetings, this is a great workout for your lower, middle and upper back. Warm up 9 min cap 4 rounds 12 burpees 20 wall ball shots 15 ring rows WOD 25 min cap 5 rounds 15 dead lift 20 dips 12 pull ups

WOD 10.13

WOD 10.13

Warm up 9 min cap 4 rounds 12 good mornings 15 kettlebell swing 30 jump squats WOD 29 min cap 4 rounds 10 bench presses 15 weighted pull-ups 20 incline push ups 20 slam balls

Bioenergetics for Dummies

Bioenergetics for Dummies

CAUTION: It’s about to get sciency in here… So here’s a big fancy college word: Bioenergetics Which basically means the study of sources of energy and how they are ultimately utilized to help you kick ass in the gym and at life. This is kind of an important subject when it comes to training for optimal performance, surviving in the field for extended periods of time, and just overall feeling great and kicking ass (Oh, also pretty important for just…

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WOD 127

WOD 127

This is a great routine for to optimize you endurance, strengthen your core and increase stamina. Warm up 7 min cap 3 rounds Run 400m 8 knees to chest 8 pull ups WOD Tabata 20 seconds on 10 seconds off 8 rounds push press sit-ups slam ball dips What is stamina or endurance anyway? Stamina Stamina id define as the amount of time that a given muscle or group of muscles can perform at maximum capacity. Example if a person…

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HIIT 115

HIIT 115

This is one of my favorite routines because it combines the 3 most basic body parts which are legs, back and chest the foundation to any exercise program. Warm up 7 min cap 3 rounds 16 med ball clean 12 push ups 20 lunges Workout overview 21 min cap 5 rounds 15 incline db presses 20 deadlifts 20 step ups