Mark’s Go-To Workout

 

Over the years, my workouts have transitioned from one sport to the next. I’m always interested in trying out the coolest trends! In the past, I’ve never been concerned about my nutrition. My philosophy? If I’m working out, I’m working it off. Now, science and technology have provided so much information debunking this fact. Living a healthy lifestyle means so more than being active.

I’m not a nutritionist, and I’m not writing this to tell you how to eat – but utilizing common sense when it comes to your food is important. If you are going to dedicate your time and energy to working out, why not start right at the refrigerator. Why wait for “next Monday” to start that new workout program when you can start right now by reading the back of a food label.

 

Gallery of food photos

 

We already know trans fats, high fructose corn syrup, and hydrogenated oils are bad to consume in high amounts. Want a challenge? Take a minute and go over to your kitchen and read the labels on your favorite snacks. How many trans fats do you see? Now, look to see how many grams of sugar are in single serving. That many?

While you may be working out all the time but you’re not concerned about your diet, chances are you aren’t losing the weight. Here’s a secret. You can become healthier faster by not working out. You’ll actually see more results when you focus on the foods you consume! (Or not consume.)

Don’t worry. Healthy food does not equate to foods that don’t taste good. In fact, if you can discipline yourself for just two or three weeks, and adhere to a healthier diet, you’ll be amazed how awful that old way of eating tastes. Give up packaged foods. Foods with high sugar and high fat. Focus on eating real food – vegetables, fruit, nuts, and meats. The closer it is to its natural state, the more nutrient dense and healthier it is.

After you have the hang of eating real food, you’re ready to work out! As I mentioned earlier I have changed one sport to another and within each sport from one workout regimen to another. I have several workouts that I would like to share with you. I’ll start with exercises you can do at home, no equipment required.

Here are a few of the exercises I use most frequently:

  • Burpees:  I love burpees! A proper burpee begins standing with your feet shoulder width apart, hands above your head. Squat to the floor, hands flat on the floor in front of your feet, kick your feet back at the same time to a straight arm plank. Go down and do one push-up. Kick your feet back to your hands and thrust your body into the air extending your hands over your head. Finish in the standing position your started. That is one burpee!

 

  • Knee Tucks:  Begin this exercise in the straight arm plank position. You can put your feet shoulder width apart or together depending upon your shoulder strength and what is most comfortable. Now, in one single motion, kick your feet to the outside of each wrist, knees bent. Now kick back to your starting position. You’ve done one knee tuck.
  • Side-to-Side Knee Tucks: This exercise is identical to a standard knee tuck except you kick both feet to the same wrist. Alternate each side with each new kick. Don’t worry about kicking your feet all the way to your wrists. Start with what is comfortable –the side to side motion is most important. You’ll work those obliques!

 

  • Spider Push Ups:  A spider push-up is a normal push up with a slight alteration  First let’s make certain your normal push up form incorporates proper technique. Remember, a strong core is necessary to perform a proper push up. If your back is concaved, you are doing it wrong and will potentially hurting yourself.  Flatten your back, get that butt up and hips down. Feel weird? Good, you’ve been doing them wrong. Another common push-up mistake is not going down the entire way or doing a “pulse” push up.  If you turned a 2×4 on its edge under your chest, your chest should touch the 2×4.  On the way up straighten out those elbows.  The spider push-up incorporates all the motion of a properly executed push up except during the push up phase of the exercise, bring in your right knee and try to kiss your elbow with your knee. Alternate side-to-side for each push up.

 

  • Side Bends:  These are exactly what they say – a side bend. Feet shoulder width apart, hands flat against the outside of your thigh. Stand tall and bend sideways at your waist to try and touch the outside of your knee. Keep your core tight, your back straight using your obliques to control the movement. The benefit of this exercise, it allows your heart rate to come down and it comes at a time in the workout where you need to catch your breath.  Enjoy the break.

 

  • Mountain Climber: Start in a straight arm plank position. Quickly move one leg forward under your body, then back, then the other. Almost like running in place in this position.  

 

37e28531

 

I’ve selected a workout that works best with a partner. This provides two things. First, it helps with timing.While you are doing a set, your partner is resting and vise-versa. It also provides a challenge and helps you execute proper form and technique. Second, a partner helps you commit to a schedule and a routine. Ready to get started? Here we go.

 

10 Burpees

20 knee tucks – side to side

50 jumping Jacks

20 knee tucks – feet to wrists

10 Burpees

50 Mountain Climbers (25 each foot)

10 standard push ups

20 knee tucks – feet to wrists

10 Burpees

10 spider push ups

50 jumping jacks

*10 pull ups

20 knee tucks – side to side

10 Burpees

50 Side bends

*10 pull ups

50 mountain climbers

50 side bends

1-mile run

 

*If you do not have access to a pull-up bar, you can do 15 standard push ups, instead.

Keep a slow pace until you feel comfortable with the basic exercises. If 20 knee tucks are too much of a challenge, simply modify the workout. After you increase your strength and endurance, you can begin to challenge your workout partner. Try and go through the series twice!

After you’re finished, treat yourself to a healthy snack and pat yourself on your back. And always remember, “If you want it, you gotta go get it!”