REAL Fitness Rx

*Chest & Tris*

This was one of my favorite pieces to my workout.

Use a slam ball if you have one. If you're not familiar, the slam balls are filled with sand so they aren't super steady which makes this exercise feel awesome. You can feel all of your stabilizing muscles firing for this one.

Do 5-10 single arm presses, then 5-10 explosive chest PASSES, then finish with 5-10 single arm presses on the other side.

This wouldn't be a good exercise to "ego lift". Drop the weight. You want to be able to EXPLODE up when doing the chest passes to get some plyometric work in there.

I had this included in a circuit. For me...working out at home without a barbell and dumbbells is proving to be difficult to stay focused, so I'm incorporating all circuits or interval work.

Have fun!

Home workout more focused on your backside...

Do this circuit as a warm up or lengthen it for a full workout.

10 min jog/elliptical/cardio

5 rounds / 15-25 reps of each:

Wall Ball

Row/Bicep Curl
(Use anything weighted around you. I did a few rounds with some pails lying around and the rest with the slam ball. For the balls...it was too light so I did 5 reps row+5 reps curl. This counted as ONE rep.)

V-ups / Russian Twists
For most...I'd say to skip the ball/weight. Chances are you don't need it if you are doing them right. Focus on sitting upright on the twists. Protect your back and learn to do these correctly first before adding weight.

Step-Ups
Set these higher for more of a strength move. You can keep these low and quick for more cardio.

I won't have a gym for about 2 weeks so this is the opportune time to post some things you can do at home!

My goal today was strictly movement. Nothing overly complicated. Little to no equipment. SWEAT and enjoy the sunshine!

You can do this as a warm up or for a full workout. Adjust rounds to meet your objective.

5 rounds / 15-25 reps of each:

Jump Rope (50 jumps)
Slam balls
Single-arm shoulder press (tough with the slam balls!)
Mountain climbers (with paper plates!)
Single-leg Deadlift with slam ball
Short jog/run/sprint (with dog is optional)

Training video #3 this week!

Today was a "pull" day. I combined upper and lower because I missed a gym day this week. I ran downtown at the lake instead yesterday.

By "pull", I mean the muscles you use to pull the weight. Your backside. Simple, I know. A "push" day and a "pull" day are really great for those who can't get many days at the gym.

Do 2 days of weights at a gym, one works all the "pull" muscles and the second works the "push" muscles....then mix in some cardio or something else at home on those busy weeks. You can also organize the way you lift with this method all together.

A 4 day split could be: 1 day of legs push, 1 day upper push, 1 day legs pull, 1 day upper pull, etc.

Find what works for YOU!

Today:

Cardio - 20 min "steady state" - it was HOT in the gym. Felt like I had zero energy so I saved it for my lifts.

Dynamic warm-up : not filmed

Superset #1 : BB Deadlifts & Pull-Ups

For deads, did 3 sets at about 70%. Pull-Ups to failure each set. Last set, I use my band to assist once I fail

Then another 3 sets of deads, but quick at about 60% with jump rope mixed in

Superset #2 : Suitcase Deadlift & Single Arm DB Row

Suitcase Deads: be sure you do reps for EACH side of your body. Watch your knees on this and fight against leaning. You want to stay as forward and upright as possible. Your abs will love you after these.

Superset #3 : DB Romanian Deadlift (RDL) & Bicep Curls

Superset #4 : Glute Ham Raise & Cable Face Pulls

Skip the glute ham raises until your body is deadlifting safely. These are more advanced and require a strong back, glutes, hams, and core. I keep these low rep around 6-8. You can even see in the video my fatigue start setting in towards the end. Try to tuck your hips the entire time. Also...a taller box to drop to is ideal. This pad is a bit low and I was being too lazy to get another one.

Handstand walks - Play time. Always fun.