WORKOUT CHALLENGE: “THE SWINGSET”

MAKE TIME TO SWEAT TODAY….LET’S GO!!!!!

Here’s a great workout routine that you can do just about anywhere….

“THE SWINGSET”

AMRAP (As Many Rounds As Possible) in 15 minutes of:

15 Air Squats

10 Kettlebell Swings (M-55 lbs/F-35 lbs)

5 Burpees

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Here’s a picture version:

1) AIR SQUATS: (click here for VIDEO)

2) KETTLEBELL SWING:

Key points of the kettlebell swing:

– Use your hips to drive the kettlebell, not your arms

-Keep a good lumbar curve (arch in your lower back)

-Maintain a tight core

-Keep your weight on your heels

-Keep your chest up – don’t let the kettlebell pull your shoulders down

-The swing finishes with your hips fully extended and kettlebell overhead

3) BURPEES:

*Note: Perform a Push Up at the bottom; jump and clap at the top.

* * * * * *

Scale this Challenge to your ability level:

Beginners: Take breaks as needed, lower the Swing weight, and limit range of motion (ROM) on burpees.

Intermediate: No breaks, but you may lower the Swing weight.

Advanced: As prescribed.

That’s my challenge to you….will you step up???

If you don’t have a kettlebell, you may substitute with dumbbells, or even a medicine ball.

Please post comments, and results below 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

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QUICKIE WOD: SQUAT CHALLENGE

YOUR QUICKIE WOD: SQUAT CHALLENGE

WILL YOU STEP UP???

We will be performing Air Squats, which is a squat performed without added weights…your body provides the resistance.

The SQUAT is know as the King (or Queen) of all exercises.

Here’s a great demo (VIDEO) which shows you HOW.

_____________________________

Okay, so WHAT’s the routine??? Here’s the simple layout….

SQUAT CHALLENGE:

THEY KNOW WHAT TIME IT IS!

10 Rounds Total

1 Minute Air Squats, 1 Minute Rest

Total Routine Time 20 min.

Score: Your score is equivalent to the set you performed the least amout of reps in.

To guage your endurance/pace, keep track of the number of squats you perform each round.

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It sounds so innocent, however it’s sure to strengthen your body, both physically and mentally!

The challenge is completing the routine with as much intensity as possible, throughout.

Don’t have 20 min? Scale this routine down to 5 rounds (10 min).

Actually, you may consider getting in the habit of adding in squats whenever you can squeeze ’em in…NO excuses 😉

Post comments and questions below….what do you think your score will be???

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

METABOLIC CONDITIONING 101

A.K.A. METCON


WHAT IS IT?

Metabolic Conditioning (aka MetCon) Workouts are efficient, brief, and intense.

The META part of the word refers to metabolic pathways, and that has to do with your energy systems.

The CON part refers the conditioning of both the cardio vascular and cardio respiratory systems through a variety of functional exercises executed at high intensity.

UH WAIT, WHAT???

Okay, okay- its a great way to boost both your aerobic and anaerobic strength, burn calories, and torch fat quickly!!

1. High Heart Rate
2. Simultaneous Use of Many Muscles
3. Continuous Movement
4. Short to Medium Time (5-30 min)

Some would add to this list…

5. Pain.
6. Increased breathing rate.
7. More pain.

And maybe…

8. Fear and Loathing

LOL! Mostly kidding with numbers 5-8, but it is intense. Hello- that’s why you get such an efficient workout 🙂

Try this simple MetCon I created for you to do in the comfort of your own home…Yep, NO excuses!!!

While some metcon’s are longer than others, The “Triple Play” Metcon (below) should take less than 10 minutes, and ideally under 5 minutes.

MetCons should be performed non-stop, so don’t plan breaks, but rest when needed…keep the intensity up!

* * * * *

NU-FiT’S “TRIPLE PLAY” METCON:

* * * * *

DIRECTIONS:

Perform the 5 rounds of these 3 exercises back-to-back, as a continues circuit:

A) 10 Push Ups

PUSH UPS

B) 10 Dips

CHAIR DIPS

C) 10 High Knee Tucks

HIGH KNEE TUCKS

SPECIFIC EXERCISE SUBSTITUTIONS:

Besides limiting range of motion (ROM) on any/all exercises, possible substitutions include:

A) Push Ups:

1. On knees

2. Standing, pushing against wall

3. Wider feet/hand positioning

B) Dips:

1. On a lower platform

2. On double bars (harder)

3. On rings (hardest)

C) High Knee Tucks:

1. Double unders (jump rope)

2.Treadmill/bike sprints

3. Jumping jacks

4. Mountain climbers

* * *

Post times and comments below. Got questions- just ask 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

BENCHMARK WOD: “FRAN”

BENCHMARK WOD: "FRAN"

“FRAN” is a CrossFit benchmark WOD (Workout Of the Day). This means that you will only perform the routine occasionally. You’re results are measured against you previous attempts.

FRAN consists of just 2 exercises:

1. Thrusters

2. Pull Ups

"FRAN" WOD: THRUSTERS / PULL UPS

DIRECTIONS

Alternate between the 2 exercises back-to-back. Only rest when you need to, but there are NO planned breaks. Keep the clock running the entire routine, as you are going for your best time. FRAN is known for her intensity, so be prepared to put in the work!

* * *

3 Rounds for time

21 reps, 15 reps, 9 reps

Rx Weight: 95 lbs guys / 65 lbs ladies

* * *

CONSIDERATIONS

Use a weight that is roughly your 5 RM (Rep Max.) and get ‘er done the besy you can…brutally good! 😉

To scale down this routine, you may use a lighter weight on the Thrusters. Also use jumping pull ups if needed/desired.

Also, I just got a nice suggestion from my friend Syncere Martinez via FB. Try “DOUBLE FRAN”…

“We did double thrusters and replaced pull-ups with burpees so it looked like this:

42 thrusters 9 burpees 30 thrusters 6 burpees 18 thrusters 3 burpees, we used only the 45lbs bar for thrusters but its a good old fashion Met-Con. Try it out one day.” Thanks Syn!

* * * * *

I’d love to know what kind of workout routine you’re doing. Maybe you’re just getting into a workout regiment. Maybe you’re a fellow athlete/trainer/fitness-nut. Either way, feel free to share and ask questions here.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

<Note: To post a comment-for the 1st time- I simply ask that you sign in (literally takes 2 seconds). You won’t be prompted for this apon future posts…If you’re concerned with signing in to my site, don’t be…I HATE spam, and I’d NEVER share it with anyone! Additionally, you can use a made-up user name, too. >

FULL BODY WORKOUT: “COMPLEX”

IT'S JUST NOT THAT COMPLICATED

WHAT IS A  “COMPLEX” ?

* * *

It’s a series of movements, usually on the order of 6-10, with no rest between each movement. In essence, you’ll pick up a barbell or a pair of dumbbells and you won’t put the weight down until all movements are finished.

Grab one of these, but NO weight plates needed:

BARBELL

So here’s a COMPLEX that I like from Jason Feruggia, fellow CPT…

* * *

FERRUGGIA’S TIMED COMPLEX

* * *

“For those of you who’ve never done complexes, get ready for a whole new in-the-gym experience!” says Jason Ferruggia.

The goal of this complex is speed. Start a timer and perform it once through, 6 reps for every movement. The next time you perform it, try to beat that time.

Guys start with a 45 lb bar. Ladies start with 25 lb bar, or a pair of light dumbbells for this one.

After a few workouts and improved times, add load.

Deadlift

Hang Clean

Front Squat

Hang Snatch

Overhead Squat

Front Press

Bentover Row

Romanian Deadlift

* * *

Will you step up your game and give this COMPLEX a try sometime? This particular complex is just one example. There are many, and I encourage you to look into them. They beat the heck out of that piece of cardio equipment you always use 😉

Please post your times, loads, and comments below.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

<Note: To post a comment-for the 1st time- I simply ask that you sign in (literally takes 2 seconds). You will not be prompted for this apon additional postings…If you’re concerned with signing in to my site, don’t be…I HATE spam, and even though you will be prompted to for your email, I would NEVER share it with anyone! Additionally, you can use a made-up user name, too. >

Quickie WOD 01.05.10

TODAY’S QUICKIE WORKOUT:

AMRAP 15 minutes

AMRAP = As Many Round As Possible in X minutes

Directions: Use the same weight for all three exercises:

AMRAP FULL BODY CIRCUIT: DL/HPC/FS

A) 5 Reps Deadlift

B) 4 Reps Hang Power Clean

C) 3 Reps Front Squats

* * *

Advanced__________135 lbs, 15 min

Intermediate_____less weight, 15 min

Beginner_________light DB’s, 10 min

DEADLIFT

HANG POWER CLEAN

FRONT SQUAT

Post comments and weight/times below.

Was this too tough for you? Too easy? These are all great functional moves, and even if you don’t follow this exact routine, you will benefit from incorporating them into your program.

To post a comment, you will be asked to sign in (takes 2 seconds)…But if you’re concerned with signing in to my site, don’t be…I hate spam, and even though you will be prompted to for your email, I would NEVER share it with anyone! Additionally, you can use a made-up user name, too

* * * * *

Be Well,

-Maximillian Barry

Where Nutrition & Fitness Become a Lifestyle

Quickie WOD 01.04.10

Try this Metabolic Conditioning (MetCon) Routine:

Minimal equipment needed, and you can do it anywhere!

* * *

7 ROUNDS FOR TIME:

A) 10 MED BALL CLEANS (20 lbs)

B) 10 Burpees

* * *

* Post times and comments below.

** If you don’t have a medicine ball, substitute with 2 x 10 lb dumbbells, or simply do squats without weights.

Advanced_______Perform as recommended.

Intermediate______________5 rounds only.

Beginner_________________3 rounds only.

FULL SQUAT CLEAN

<Note: Above shows a proper full squat clean with a barbell. Today we are using a med ball or DB’s>

BURPEES

Did you love/hate this workout?

To post a comment, you will be asked to sign in (takes 2 seconds)…But if you’re concerned with signing in to my site, don’t be…I hate spam, and even though you will be prompted to for your email, I would NEVER share it with anyone! Additionally, you can use a made-up user name, too

Be Well,

Maximillian Barry