"Champ"

Warmup - 5 minute light jog/brisk walk & 1 set of the following

- pushups w/rotation x 10
- alternating lunges x 10/leg
- med ball swings 6#-10# ball x 20
- med ball torso rotations 6#-10# ball x 15/side
- squat row x 20 reps
- 1 minute of light sparing on heavy bag

Workout - 25 minutes total (Includes Rest)

Part 1 - Do three rounds of the following with 1 minute rest after each round

1. Heavy Bag - for 1 minute
2. BB Deadlift/Row Combo - 40-50% of Deadlift 1RM, for 45 seconds w/15 second transition time to the next exercise
3. Ring Pushups - for 45 seconds w/15 second transition time
4. BB Squats - same weight as the deadlift/row combo, for 45 seconds w/15 second transition time.
5. Split Jumps - for 1 minute

Part 2 - Two 3 minute rounds on the heavy bag w/1 minute rest between rounds

Cooldown - Static/Passive Flexibility

Why?

Talk about tempting fate! How does this make someone functionally stronger in the real world? Unless this is an extreme way to build pain tolerance for blunt trauma, I don't see much of a reward compared to the risk...call me a pansy! I think I'll stick to single leg squats or BB squats on a BOSU perhaps. The BOSU was invented because of jackasses like this guy!

The line between being a puss and just plane stupid isn't quite that thin. See you the ER tough guy...or funeral!

Happy New Year...Get to Work!

Today's Workout: Metabolic and Strength Focus

10 minute Kettlebell Complex - Courtesy of Mountain Athlete

16 kg KB - Men or 35 lbs. Dumbbell
8 kg KG - Women or 15 lbs. Dumbbell

Perform each exercise for 1 minute and hold the KB the entire 10 minutes
- 1 arm swing (left arm)
- figure 8s
- 1 arm swing (right arm)
- figure 8s
- 1 arm clean to press (left arm)
- slasher to halo
- combo forward and reverse lunge (left leg, holding KB in right arm)
- 1 arm clean to press (right arm)
- slasher to halo
- combo forward and reverse lunge (right leg, holding KB in left arm)

Rest 2-3 minutes then complete the following circuit for 2 sets. Perform each exercise for 1 minute with 1 minute between exercises. After the 1st set rest for 2 minutes then complete the last set.

- pullups
- sandbag or bb squats - 100# men/60# women
- pushup w/alternating db row - 35# men/15-20# women
- alternating bb lunge - 100# men/60# women

Stretch/cooldown 5-10 minutes (after you pick your lungs up off the floor!)

10 Keys to Success in 2010!

If you’re like most people, it’s the same scenario every year. The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full of countless parties where over indulgence is the norm. But fear not! The New Year is just days away. As the calendar turns our resolve comes rushing back! It’s the opportunity for redemption that we embrace every year. However, the drive to make this year different can quickly fade if our goals are too generalized. Instead of falling back into the same rut by spring, take the time now to dig a little deeper and develop a game plan for year long success. Outlined below are 10 tips to guide you towards looking and feeling your best in 2010…and years beyond!

Read full article...

Calculating Target Heart Rate

First and foremost!!! I'm not a doctor...(Please try to refrain from inappropriate comments), just an information provider! Always consult your physician prior to beginning an exercise program! Okay, now that the disclaimer is out of the way...let's proceed!

So last week I touched base regarding the myth of the "Fat Burning Zone." The take home message was to realize that you need a mixture of cardio at various intensities and low intensity training is not the magic formula to fat loss.

Great! So now what?

First we need to know how to calculate our target heart rate. Our two options are the "Age Based Formula" and the "Karvonen Formula."

The Age Based Formula is rather simple. Subtract your age from 220 which give us an estimated maximum heart rate (MHR). Next, multiply the estimated MHR by 60 to 80%.

Hypothetically, let's say a 20 year old female wants to know 70% of her target heart rate. Here's how the calculation would look:

220 - 20 x .7 = 140 beats per minute (bpm)

While the Age Based Formula is simple, the level of intensity is often underestimated with this approach. The more common and accurate method used is the "Karvonen Formula."

The Karvonen Formula involves a 2 step process. The key distinction is the use of "Heart Rate Reserve (HRR) in the calculation." To find our HRR, subtract your age and resting heart rate (RHR) from 220:

Step 1: 220 - age - RHR = HRR

Now, using our 20 year old female, let's say her RHR is 60 bpm. This would give her a HRR of 140 bpm:

Step 1: 220 - 20 - 60 = 140 bpm

For step 2, we multiply 70% to the HRR then add her resting heart rate back in:

Step 2: HRR x Target % + RHR = Target HR

140 x .7 + 60 = 158 bpm

See the difference? With the age based formula, 70% of her target heart rate would be 140 bpm compared to 158 bpm using the Karvonen Formula. This makes a difference of 18 bpm. Plus, 140 bpm would only be 58% of target HR with the Karvonen Formula...pretty significant!

For quick reference, here's both steps of Karvonen Formula together:

Step 1: 220 - age - RHR = HRR

Step 2: HRR x Target % + RHR = Target HR

Now that we know how to calculate our target heart rate, next time we will discuss training at different zones and how to implement various intensities into your weekly cardio routine.

Stay Tuned!

Gut Check!

Tough one today. Had to keep telling myself, "It's for the greater good!"

Try this one...I dare you!

3 Rounds for Time: (29:09...my official time)

1. BB Push Press/Thruster - 75# x 25-20-15
2. Alternating BB Lunges - 75# x 25-20-15/leg
3. Bent over BB Row - 75# x 25-20-15
4. BB Squats - 75# x 50-40-30
5. Ring Pushups - 50-40-30
6. Box Jumps - 18-24" Box x 25-20-15

For your BB weight, use approximately 65-70% of the weight you would use for BB Push Press @ 10-12 reps and use for all BB exercises (BB = Barbell). Take a good 10 minutes to warmup before diving right in!

Good luck ;)

2 Degrees

It's literally 2 degrees! While I admire Rocky Balboa training in extreme cold to beat an enormous Russian (most people tower over the "Italian Stallion)...most would prefer an indoor workout on a day like today. Since the last post was about cardiovascular training, I decided posting an indoor cardio workout was in order. Now I've never been a huge fan of cardio machines. They are monotonous, boring, and one-dimensional. They are used in the following workout, but for shorter bouts. I alternate the machines with an integrated, multi-planar circuit.

The goal of the workout is to stay between 65-80% of max heart rate. In other words, steady state...keep at a comfortable, but challenging pace...keep your body moving basically. Total workout time should be around 50 minutes before cooldown.

Here's the layout:

1) Stepmill - 15 minutes (Be at your target heart by minute 5)

2) Integrated Circuit - 1 minute per exercise x 2 rounds (15 seconds transitional time between exercises)

- Squat Row @ 40-50% Max 1RM
- MB Slams @ 6-12#
- Sandbag Clean to alternating lunge @ 20-40# (do 1 clean and load bag onto your shoulder, do 1 lunge/leg, drop the bag and repeat. Alternate sides when you load the bag)
- Lateral Box Step ups 18-24" box

3) Indoor Cycle - 15 minutes

4) Repeat Integrated Circuit

5) Cooldown 5-10 minutes