Sunday Funday

Once again I had 4 other people over for a good circuit workout. We started and ended with a 1/2 mile walk and did 5 circuits of deadlifts, pullups, pushups, SB crunches and SB leg curls. We rotated through each station and everyone had to keep doing reps until the last/slowest person completed 15 reps on whichever station they were on…….you can bet there was some “subtle” encouragement handed out to the slowest person on each interval……LOL.
After this, I went on a 1 hour bike ride and spent about 1/2 hour doing yard work. Since I still had a little energy left I also spent 20 mins on the heavy bag.

Rest Day?

Rest day? Well, almost. In the morning I walked the Beast twice and ran approx 1/4 mile 3 times with my client. Then it was off to the Harvest Fair and Microbrew Fest. There was a lot of walking involved and a little dancing, but fear not, I made up for it by eating a little junk and sampling several microbrews……good times!

TOPFIT TIP — Fat Loss and Low Intensity Cardio — Don’t buy in to the myth that by doing low intensity cardio you’ll burn more fat than doing high intensity cardio — sounds like an excuse to be lazy to me. Whereas it is true that the percentage of calories coming from fat is higher, total calories burned will be lower….and for fat loss, isn’t it all about burning more calories?

Tabatas and Boxing

A brisk 1 mile walk with clients was a great start to my day, followed by a fairly intense 1 hour bike ride. Later, I did some Tabatas (see notes at bottom of page) and boxing…..5 mins heavy bag, Tabata pullups, 5 mins speed bag, Tabata pushups, 5 mins heavy bag, Tabata crunches, 5 mins speed bag, Tabata squats, with approx 1 minute rest between exercises.
If you haven’t done Tabatas before, give them a try and let me know what you think!

A Little Bit of Leg Work

Walking the Beast twice was a good start to the day and then, as has been the theme lately, I went on an hour long bike ride…..this one included some hills again.
I managed to squeeze in a decent workout of front squats, stationary lunges and even some calf raises just for fun. Then 1/2 hour on the bike again to go get my hair cut.
Overall, not a bad day.
So what did you manage to piece together today?

Pedal, Push and Pull

The day started with a fun 1 hour bike ride, then later I spent 1/2 an hour alternating between max reps of bodyweight (185#) bench presses and strict (non-kipping) pullups. To finish the day off, I spent 20 mins alternating between 2 min intervals of jump rope and heavy bag.

No takers? C’mon! I know many of you have heavy bags or have access to one……can’t I get even one of you to take me up on Saturday’s challenge?

Pyramid Circuits

Walking the Beast twice this morning is how I started my day and then, since I had a client do this workout earlier, I thought it would be a great one to do myself. I did circuits of modified pullups/body rows (sometimes referred to as rack rows), pushups, crunches, lunges (number of reps is per leg) and back extensions. The reps on the 11 total circuits were 30, 25, 20, 15, 10, 5, 10, 15, 20, 25, 30. Give this one a try yourself and let me know how it goes……change the exercises as necessary to suit your abilities and available equipment.

Clean & Jerk

I started the day with a good hour long bike ride, then later I spent 1/2 hour doing clean & jerks, cleans, and power cleans. To finish the day off, I did a total of about 1.25 miles of brisk walking with clients (broken up into a few intervals). Nothing really exciting, but it got the job done.
So, what did you do today?

TOPFIT Tip — Sex and Drugs and Exercise — A couple of the hottest drugs on the market are for erectile dysfunction. These drugs work by increasing blood flow to the affected, or more precisely, the un-affected area…..but why not do the same thing naturally with exercise? Studies have shown that men who exercise vigorously are about half as likely to have erection problems as inactive men. It’s also been shown that as a man gains weight, he becomes more susceptible to experiencing erectile dysfunction.

Sunday Circuits

Circuits seemed to be the order of the day today. I had 4 other people come over and we did 4 circuits of 45 seconds work and 15 seconds rest of box jumps or step ups, pushups, crunches, squats or assisted squats and band rows……I know it doesn’t sound like a lot, but give it everything you’ve got and it’s a pretty intense 20 minutes. We also walked 1/2 mile before and after this workout. Before everyone came over, I went on an hour long moderate/high intensity bike ride, and afterward I did about 15 mins of abs and core work.

Here’s a little eye-opening article I ran accross. “Obesity More Harmful to Heart Than Smoking”

Bikin’ and Boxin’

Not a lot of biking today, only a total of 35 mins riding to a client’s home and back. The main workout today was an old school professional boxing match with my heavy bag. I did 15 three minute rounds with one minute rests. Now, I’d like to challenge all of you that have a heavy bag to do the same this weekend. Be sure to keep your guard up and stay on your toes. Always keep moving….if you’re not hitting the bag you should be dancing around it. Let me know how it goes!!

TOPFIT Tip — Too many people spend more time socializing in the gym than they do working out, so when I hear someone say “I don’t have time to go to the gym today”, I tell them “4get it!” GET in, GET busy, GET done, GET out. Keep the chatter and rest periods to a minimum — you’ll probably get a better workout and you’ll feel great about yourself for not skipping it.