Monday, August 24, 2015

Workout of the Day: Month Out

September is shaping up to be a busy month with theme park visits, outdoor movies, conventions and my very own He-Man & She-Ra Celebration so it's time to lift it up another notch. Standing in front of a crowd next to someone like Dolph Lundgren is pretty solid motivation so I'll be focusing on keeping up weight workouts as well as cardio because when you feel good, you look good then you do good, right?! Right. I've been keeping it pretty basic in August with weight sessions or early morning cardio but with the rising heat, it can be hard to get motivated to get even sweatier. To change things up I've already started implementing circuit training, swimming and shadow boxing to go along with a few weight workouts a week.

Circuits can get a good pump in minimal time with:
Kettlebell Swings - Chins - Push Ups - Battling Ropes - Dips - KB Curls
That's 6 exercises in quick succession to get the entire body running. You can always swap out exercises here with Clean and Press for Swings or add in more specific exercises to target your body like Squats or Step-Ups for legs, Curls and Pushdowns for Arms, Shoulder Raises, etc. Jean-Claude Van Damme once said he got into his best shape during the production of Kickboxer by training his entire body 3 times a week.

As far as straight weights go, today was Chest and Biceps:
Incline Dumbbell Press/Preacher Curls - Decline DB Flys/Incline DB Curl - DB Pullover/Hammer Curls - Forearms - Neck - Calves - Intervals on Elliptical
Doing supersets for Chest and Biceps is one of my training foundations, leaving alternate days for Back/Triceps, Legs and then Shoulders/Arms before starting over. Doing everything in superset style had me finishing weights in 30 minutes with 10 minutes of interval cardio to make me feel better about that big Burger King lunch yesterday.

Nutrition and exercise form a kingdom so remember to try and eat whole foods in smaller portions throughout the day rather than 3 large meals. Aim for 3 meals and 2 snacks and you can experiment with eating in a 10-12 hour window, not eating carbs after 2:00 PM or reducing calorie dense protein like red meat in favor of chicken and fish if available. There's plenty of information out there so keep educating yourself and experimenting to figure out how to make fitness a daily habit. Keep lifting!

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