Lose The Weight, Gain The Muscle Part II

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In previous blogs, I discussed glucose as your bodies preferred source of fuel, or energy for daily activity. You now know our bodies convert ingested carbohydrates into glucose, or blood sugar. Ingest too many carbohydrates and excess glucose will eventually get stored as triglycerides in your adipose fat tissue resulting in unwanted body fat.

You also know your body protects its fat stores for future energy needs against a potential starvation event. Your body will cannibalize its own muscle to use as energy before utilizing its precious energy stores which reside in your adipose fat tissue cells. You MUST use your muscles so your body will bypass this cannibalizing process and use its fat stores for it’s go to energy source.

“Resistance training”, or using your muscles does not require lifting weights. No intimidating gym visits needed here. In fact, no weights are required at all. Let’s talk about using our own body weight as the weight needed to obtain a leaner and healthier you.

In his book, “The Primal Blueprint,” Mark Sission talks about, what he calls, “Primal Essential Movements”. He recommends four body weight exercises which work all the major muscles in your body and promote functional fitness for daily life activities. At the same time, you will be teaching your body to convert and utilize its fat stores for its energy needs leading to a leaner and healthier you.

So, what are these four body resistance exercises? Push-ups, squats, planks, and pull-ups. Haven’t done these exercises since your high school or college days? Don’t worry, we can alter each exercise to suit your current physical ability and you’ll find that they are easier to do than you may think.

Let’s start with push-ups. We all think a push up is done from a starting position on the floor making them very difficult to do. Let’s go to the stairs. Facing a set of stairs, place your toes close to the bottom stair while placing your hands on the fourth stair from the bottom. Now do a push up. You’ll find these easier to do as you have transferred most of your weight to your feet relieving your shoulders from doing most of the work. Start with 5 sets of a quantity you can maintain for each of the 5 sets. Work your way up to doing 12-15 repetitions for each of the 5 sets taking a three-minute rest in between sets. Has your heart rate increased? If you answered yes, that’s great. Increase in your heart rate is important. Don’t let your heart rate elevate too much, you want to be able to hold a normal conversation while your heart rate is slightly elevated. Now, once you are able to perform 5 sets, move down one stair eventually working your way to placing your hands on the floor. Are you able to perform 5 sets of 12-15 repetitions while flat on the floor? Turn around and place your feet on the first stair from the floor and challenge yourself. Work your way up the stairs placing your feet higher. It is important that you are able to complete all 5 sets but they must be challenging. Remember, we are teaching our body it needs its muscles so it will not eat away at our muscles for its energy needs. Challenge yourself.

Planks. Lay on the ground, elbows on the ground shoulder width apart hands extended out in front of you, palms flat on the floor. Legs behind you spaced comfortably apart, toes pointed down. Now, raise up on your toes and elbows in a stiff body position. Work your way to being able to hold this position for 30 seconds. Take a 3-minute break in between sets and work our way up to 5 sets at 30 seconds each set. Once you have been able to perform 5 sets at 30 seconds, work your way up to 45 seconds, then 1 minute. Your goal is to master the plank for 2 minutes. You will feel your core tighten up, your back and glutes will be challenged working your large muscle groups. Are you sweating? Good!

Squats. Standing with your feet shoulder width apart, extend your arms straight in front of you, palms facing down. Hold this position while lowering your butt as low as you can go. Try to get your thighs parallel with the ground before standing back up. It’s ok to put a chair or a stool behind you until you become comfortable with the movement and gain confidence in your ability. Work your way up to 5 sets of 25 repetitions. You’ll feel a burn in your quads which is exactly what you want.

Pull-ups. Pull ups require the most strength of these four exercises but don’t worry, there are ways around everything. Search “resistance bands” on the internet and purchase a set. The kind with integrated handles work best. Loop over a hook or an overhead beam in your basement. From a seated position pull the bands toward you in a fashion that mimics a pull up. Increase tension as you gain strength. Assisted pull ups are easy too by hooking your foot in a resistance band on one end and looped around a traditional pull up bar on the other end. The assistance the band provides is greater than you may think making you look like a pro at performing this exercise. Pull ups work several muscle groups including your lats, biceps, abs and core.  

Alternate these four exercises every other day doing push-ups and squats on day 1, 3, and 5, pull-ups and planks on days 2,4, and 6. Challenge yourself, over time increase the amount of reps within each set as you gain strength and confidence.

In my next blog I will discuss the three different muscle fiber types and the benefits to working each individual one. Whether you are looking to increase muscle strength, muscle endurance, or increase lean muscle weight, we will determine the work out resistance training regimen to suit your goal.

So go get started. In a very short period of time you will be impressed how quickly you will be able to see results. But remember, “If you want it, you’ve got to go get it.”

Five mental benefits of cycling

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Like many fitness-based hobbies and endeavors, cycling can provide a fair amount of both physical benefits, ranging from improved cardiovascular health to increases in leg muscle. However, cycling also holds a lot of potential in terms of its mental benefits. These benefits range from mood enhancements to a spike in general sharpness during the day.

Here are a few of the biggest mental benefits of cycling.

 

Better memory

We all forget now and then, but a cycling lifestyle can keep you above average in terms of remembrance. Cycling, and most aerobic exercise in general, acts as a natural stimulant for the brain, increasing blood flow and supplying oxygen and nutrients. A quick bike ride may be exactly what you need to clear your mind and bring forgotten matters back into the foreground.

 

Better self-confidence

The feeling of accomplishment attached to most sports and fitness hobbies is reason enough to get up off the couch. Cycling, however, holds a unique strand of this positive emotion; it provides the rare chance to push yourself to your aerobic threshold for miles on end, reflecting on the journey later on. This process can maximize your confidence — if anything, take pride in the fact that you are doing something not many other people do, on average.

 

Better all-around mood

Perhaps the most important mental benefit of cycling is that it can positively influence your mood. A little exercise on a regular basis can go a long way in terms of keeping you generally happy and, as mentioned in the previous section, confident in yourself as a physically fit human being. Aerobic exercise has also been linked to improvements in anxiety and depression, making it a powerful natural remedy for potentially crippling mood swings.

 

Better challenge management

Cycling is not always intended to be a highly painful, grueling affair, but it can greatly increase your threshold for pain and physical challenge in general — regardless of the intensity at which you ride. Building physical endurance can translate well into mental endurance by fostering an ability to compartmentalize a pressing or tiring situation (for example, you may take a long ride a mile at a time rather than focusing on the entire intended distance from the start). Building this type of mental muscle memory is a great practice for improving your overall quality of life.

 

Better connectivity

Research has shown that continued practice of the same motor skill can improve connectivity within the brain’s various regions, and what is cycling but a continuous motion over an extended period of time? By pedaling on a regular basis, you can increase the amount of your brain’s white matter, or the parts of the brain that facilitate smooth communication between regions — this will keep you thinking smoothly and clearly.

Why Resistance Training is Critical to Weight Loss

Mark-Dziuban-resistance-training

If you read my previous post you should have a better understanding how our bodies convert ingested carbohydrates into glucose which you now know glucose is our bodies preferred source of energy. Too many ingested carbohydrates, which exceed our current energy needs, eventually convert into triglycerides which reside inside our adipose fat tissue cells and are saved for future energy needs.

So, based on what we now know, conventional wisdom would suggest if one stops eating, one’s body would use the over abundant triglycerides stored in our bodies adipose fat tissue cells for its energy needs, right? Wrong! Believe it or not, before your body resorts to using all that available energy found around your midsection or in your thighs, your body will actually eat away its own muscle, or cannibalize itself before tapping into those stored triglycerides. Our bodies will literally eat themselves away until there is little muscle left to perform nothing but our most basic functions such as walking, sitting, and breathing. Diet, and don’t use your muscles, you’ll lose them. Think of a sailor lost at sea in his tiny life raft with no food for weeks before being found.  After weeks of surviving on little to no rations, he is rescued, his arms and legs are the size of toothpicks as his body used its own muscle as a fuel source before it used the very stored energy, (found inside our adipose fat tissue cells), we all so desperately want to lose. So, when we “diet”, or starve ourselves, we are actually training our bodies to store more energy in the form of “fat”, for future energy needs, which is contrary to our goal.

So…how do we lose weight and maintain, or gain, our lean muscle mass?,…USE THEM! You need to teach your body that it needs muscle to survive. Once your body recognizes you are dependent upon muscle function it will bypass your muscles as an energy source and will then begin to utilize those triglycerides, stored in its adipose fat tissue cells, as its new energy source. Make sense???

Weight training, or resistance training, is a key component to successfully shedding unwanted pounds. By doing so we trick our bodies into bypassing our muscle stores for energy and to go directly to our triglycerides stored in our adipose fat tissue cells for its energy needs. No gym needed here. You can easily do this at home and save yourself the time and expense to join a gym. I’ll even give you an option and show you how you can do this by spending little to no money on expensive home gym equipment.

Read my next blog on how to create a workout regimen you can easily conduct at home or on the road while you’re away from home, even from the confines of your hotel room. And remember…”If you want it you’ve got to go get it!”

Tips for beginning cyclists

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Millions of Americans, myself included, ride bikes.  And that number is growing all the time.  If you’re thinking of joining the growing number of people joining the cycling movement, here are some tips for beginner cyclists, taken from a great post I read on the site active.com:

 

Protect your skull

Every year, head injuries are responsible for nearly 60% of cycling deaths in the US, and many of these could be avoided by wearing a helmet.  Many states have bike helmet laws, but law or no law, you should always wear one.  And if you’re cycling with your kids, make sure they do too.  

 

Use your gears

When climbing hills, shift into a gear that will keep your cadence in the right range of rpm’s, so that you can make it without putting undue stress on your knees.  

 

…and avoid pedaling in high gear for too long

A good rule of thumb is to try and keep your cadence between 70 and 90 rpm’s.  When you pedal in a high gear, then it puts added strain on your knees.

 

Get the right saddle

The right saddle makes a huge difference when you’re riding.  The thickest padding won’t necessarily give you the most comfortable ride.  Generally the best type of saddle is a longer seat with a cutout.  

 

Change position while riding

If you keep your hands, arms, or rear in the same position for too long, then they risk getting numb.  To avoid this, make sure you mix things up.  Move your hands around on the bars, and move your rear end around on the saddle.  

 

Don’t ride with your headphones on

A lot of people enjoy listening to music or podcasts while they’re working out.  But that’s not something you want to do when you’re riding a bike.  If you can’t hear an emergency vehicle or other commotions behind you or off to the side because your music is playing too loud, then that can be extremely dangerous.  If you do want music, try for a small clip-on radio with a speaker that you can attach to your jersey.  

 

Know the rules

Ride with traffic and obey all road signs.  They’re meant for bikes just as much as cars!  Keep a close eye on all cars in front of you so that you can try and anticipate what they’re going to do.  

 

Keep your head up

Keep your helmeted head up in front far enough so that you’ll be able to react to any obstacles in the road, or on the shoulder in front of you.  You want to be aware of what’s coming ahead; something like a storm drain grate is very bad for skinny road bike tires.  

More Great Movies For Fitness Motivation

Have you finished watching the movies from my previous post? Good! I’ve got another round of movies you can watch to get motivated for the gym, the road, or wherever you hope to crush it next.  Here they are:

 

300

Based on the graphic novel by the famed Frank Miller, which tells the story of the ancient Battle of Thermopylae, what 300 lacks in historical accuracy it more than makes up for with action and striking visuals. In the film, 300 Spartan warriors hold off a massive Persian army made up of both humans and ferocious monsters that outnumbers them 1,000 to one.  To get in shape for the movie, the actors took part in a grueling 10-week exercise regimen headed by fitness guru and world-class mountain climber Mark Twight.  Just knowing that, and watching the non-stop action in the film, is enough to get you pumped up too.  

 

Enter the Dragon

More than 40 years after his untimely death, Bruce Lee remains one of the greatest martial artists of all time.  He was so fast that filmmakers needed to slow down the camera to catch his moves.  Yet as iconic as he is, Bruce Lee starred in a relatively small number of films.  But his best, and indeed considered one of the greatest martial arts films of all time, was, “Enter the Dragon”.  It’s an action-packed movie about a Shaolin martial artist who infiltrates a competition hosted by a dangerous crime lord.  “Enter the Dragon” is filled to the brim with exciting martial arts displays that would make anybody want to attempt a roundhouse kick.  

 

Dodgeball

Billing itself as a “true underdog story”, Dodgeball tells the story of a gym made up of lovable everymen, “Average Joe’s Gym”, who enters a dodgeball competition to earn enough money to ensure that their gym doesn’t get bought out and destroyed by their evil competitor, “Globo Gym”.  It’s a movie with plenty of laughs, and Ben Stiller’s performance as Globo Gym owner White Goodman is arguably one of his finest moments.  But beneath the slapstick humor and endlessly quotable one-liners is a story of teamwork, fitness, and winning a competition against all odds, offering plenty of fitness motivation.  

 

Heavyweights

Before he got the part in Dodgeball, Ben Stiller perfected his “fitness enthusiast villain” character in the 1995 Disney film “Heavyweights”.  One of Judd Apatow’s first films, it takes place at a weight loss camp, run by a sadistic fitness nut played by Ben Stiller whose cartoonishly intense fitness regimens simply make the campers miserable instead of helping them lose weight.  It’s a pretty goofy film overall, but it also imparts an important fitness lesson: that an over-the-top intense fitness regimen isn’t sustainable.  

Three ways to bring yourself out of a fitness lull

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There is an old adage that is commonly applied to the process of getting and staying in shape: “the best way to get in shape is to never fall out of it.”

This observation is simple enough, but as any seasoned fitness addict can likely attest, it can be a hard one to constantly apply to your daily workout routine. Every fitness-based schedule, whether it is rooted in weight training, cycling, running, or yoga, is bound to come with its lulls, or periods of time where you feel drained, out of it, or less motivated. These moments are natural, but they can be daunting depending on their severity.

If you are currently stuck in a fitness lull, here are a few quick tips to bring yourself out of it.

 

Shorten your workout

There are many potential contributing factors to a fitness lull, but one of the biggest culprits is overtraining. If you are a runner or a cyclist, for instance, you may have added too many miles too quickly and are now paying for it as your aerobic endurance fights to catch up. In situations like this, a great remedy is to simply shorten your workouts for a few days (or even a few weeks, depending on your exhaustion levels). Cut back a few miles, a few reps, or a few minutes, or simply take a day or two off completely. Then, slowly add intensity and duration to naturally and healthily get back to where you had been prior to your lull. In most cases, you should return to form feeling refreshed.

 

Change your scenery

Whatever your fitness endeavor may be, there is an accompanying environment in which you likely pursue it on a regular basis (weight lifting in a specific gym, doing yoga or cross training in a specific room of the house). If you find yourself lagging with the same old routine in the same old location, revamp the latter by completing your workout with different scenery. This approach is almost entirely mental, but it can potentially perk you up and give your workout a new appeal. You will be surprised how much difference a slight change in surroundings will make.

 

Find a partner

The benefits of a workout partner are almost too obvious to list, yet many people still prefer to do all their workouts alone. Though there is nothing wrong with an occasional solo effort, a partner-based workout system is scientifically proven to jumpstart your motivation. Your partner will be completing the same physical challenges as you, and this comradery alone is motivating as the two of you push each other to the same endpoint. Furthermore, keeping a steady conversation can be asset to making otherwise tedious runs and rides pass by quickly.

Diet or lifestyle

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Commonly, when we want to lose weight we go on a “diet”. We often define diet as a reduction in food intake however, the definition of diet, according to the “Concise English Dictionary”, is “Mode of living, now only with especial reference to food.” So, diet is really lifestyle. When we say we are going to go on a “diet”, that carries a negative connotation that one must starve one self in order to lose weight. In fact, what one really needs to do is to make a lifestyle change. A lifestyle change which promotes healthier eating while improving our physical and, subsequently, our mental well being. Let’s face it, nothing improves our mental and emotional well being as seeing our reflection of our ten pound lighter selves.

Before you start your new diet you need to have a general understanding how our bodies convert food into energy and how it stores unused energy for future use. Glucose, or sugar, converted from ingested carbohydrates, is your bodies preferred source of energy, (or fuel), during daily activity. The average adults cardiovascular system has the capacity to maintain approximately 80 calories of blood glucose. When blood glucose rises beyond this level, insulin is released carrying excess glucose back to the liver where blood glucose is converted into it’s storage form, glycogen. Our liver is capable of storing 300-400 calories of glycogen. Once the liver stores are full, insulin carried glycogen is carried to muscles which require glycogen for repair from previous, strenuous activity. The final destination for excess, unused glycogen beyond this point is adipose fat tissue. So, in short, carbohydrates consumed in excess ultimately get stored INSIDE your adipose, or fat tissues as triglycerides.

Now, before you stop ingesting carbohydrates all together and throw on a pair of running shoes to burn off all that excess adipose fat tissue, let’s slow down and talk about this a little more.

We now know ingested carbohydrates are converted into energy. We also know our cardiovascular system stores approximately 80 calories for immediate energy needs. So, instead of ingesting large amounts of carbohydrates three times daily, we should ingest smaller amounts more often so we can slowly replace our depleting blood glucose levels due to daily activity while preventing excess fuel storage in the form of triglycerides which reside in our adipose fat tissues.

So, don’t go on a “diet” and starve yourself. A prolonged, low calorie diet will lead to a slower metabolism and most likely will contribute to weight gain.

In my next blog I will follow up and explain why resistance training is critical to a successful weight loss program which will improve your overall body composition and increased weight loss.

Until then remember, “If you want it, you have to go get it.”

The best movies for fitness motivation

mark-dziuban-movies-fitness-motivation

Movies are appealing for a variety of reasons, but one of the main reasons we continually absorb them is the chance to live vicariously through their characters. Nearly all movie characters endure challenges that are reflective of our own lives in one way or another, and this connection can be incredibly motivating in the right context.

This notion is especially true of sports and fitness films, many of which feature protagonists attempting to improve their athletic skills, win a crucial competition, or simply find their place in not only their sport of choice, but the culture encapsulating that sport.

Here are a few of the best films for fitness motivation.

 

Rocky

Often regarded as one of the most uplifting and motivational sports films of all time, Sylvester Stallone’s Rocky consistently produces a powerful vicarious effect over viewers. Something about Rocky Balboa’s against-all-odds situation is potent and moving, especially when paired with the brutal chapters of his training to fight heavyweight champion Apollo Creed.

At its core, Rocky is a typical David and Goliath tale, but with enough memorable characters and doses of reality to keep it fresh, it is able to remain one of the most resonant films of all time (and if those factors don’t pull you in, the film’s score will).

 

Remember the Titans

The Jerry Bruckheimer-produced Remember the Titans focuses on the true story of African-American football coach Herman Boone (played by Denzel Washington), who helped to bring racial unity to the T.C. Williams High School football team. Though the film is occasionally criticized for following an all too familiar sports film plot, it ultimately succeeds in providing an uplifting message that intertwines themes of tolerance and hard work.

 

Warrior

Warrior exhibits many of the same emotional drawing points as similar films before it (namely Rocky), but it is able to rise above cliche with a series of strong performances and a plot that is full of heart. The fim stars Tom Holland and Joel Edgerton as “two estranged brothers whose entrance into a mixed martial arts tournament makes them come to terms with their lives and each other.” The film is able to remain motivational due to its effective blending of familial turmoil and athletic drama.

 

Miracle

Miracle tells the true story of the 1980 United States men’s hockey team, which stunned the world when it defeated the heavily favored Soviet team to win gold at the 1980 Winter Olympics (aka the “Miracle on Ice”). The film is yet another classic underdog story told in a relatable and inspirational manner.

Kurt Russell’s “again” scene alone is chilling enough to inspire fresh training motivation.

The miracle drug for health

mark dziuban, miracle drug for health

If I told you I have found a pill that has been scientifically proven to slow down the effects of aging, improve your mood, reduce chronic pain, lower your risk of heart disease and certain types of cancer, slow down or prevent the onset of Alzheimer’s, prevent diabetes, improve your sex drive…all while helping you lose weight and improve your overall physique, would you want to start taking it? How about if I told you it was absolutely free, would you want it even more? What if I told you this one pill, when taken regularly and in the correct dosage would also help you get off most, or all of your prescribed medications saving you potentially hundreds or even thousands of dollars each year when meeting health insurance deductibles and co-pays.

If this drug did in fact exist, would you want it? Well it does exist and it’s called *exercise*!

Let’s dig a little deeper.

It’s a scientific fact exercise improves the health of your cardiovascular system by increasing the strength of your heart. This enables your heart to pump more efficiently, therefore creating better blood circulation throughout your body delivering fresh oxygen to your now busy muscle groups and removing nasty toxins out of your body. Not only does exercise increase the size and strength of your muscles but it also increases the density of your bones. This is critical as we age.

Most recently exercise is now linked to overall good brain health providing better memory, less depression, improving comprehension and is now considered one of the best ways to prevent or delay the onset of Alzheimer’s.

So, what types of exercise are beneficial? Basically there are two types of exercise. First let’s talk about Aerobics. Think Jane Fonda. Aerobic exercise increases your heart rate and breathing but not to a point of exhaustion. A brisk walk, a bike ride, raking leaves or mowing the lawn all require an increase in our heart and breathing rates. You can even take a slow paced jog through your neighborhood, run at a pace that allows you to have a conversation with a running partner.

Secondly, strength training or anaerobic exercise. Many people associate this type of training with sweaty gyms filled with sweaty guys pumping several hundred pounds of weights-not necessarily true. Strength training can be quite simple and easy to incorporate into our daily routines. Body weight exercises, done regularly such as push-ups, planks, and air squats can provide a challenge while promoting weight loss and improved, but not necessarily bigger, muscle tone. An inexpensive set of resistance training bands provide enough resistance to achieve noticeable results, and they pack easily into your suitcase so you can continue your workout regimen while traveling, no sweaty gyms required here! Pilates, Yoga, and Tai Chi are also great forms of body weight exercise promoting overall good health.

It’s recommended most adults exercise 150 minutes each week, (in addition to what you may already be doing), and also incorporate 2 sessions of resistance training each week will provide appreciable results. Remember, consistency is key.

The benefits of exercise are simply too numerous to list. 45 minutes, 3 times each week of easy aerobic work and 2 sessions of your choice of strength training every week is all it takes.

In the mid 1600’s an English doctor was quoted saying, “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”

So, let’s take advantage of this miracle drug and get started!

Remember, “If you want it, you’ve got to go get it!”

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.  

 

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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!”