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How to stay Forever Fit and Firm - Part 4, Strength Training

In my opinion strength training is the best thing you can do to improve your health and fitness level as you age. Strength training is so important because around age 40 you start to experience muscle loss. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body, “says Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minnesota. Left unabated you can lose up to 10 lbs of muscle each decade starting at age 40.

The reason that loosing muscle is so detrimental to your fitness is because muscle is the component of your body that burns the majority of the calories you consume each day. Therefore, when you lose muscle your body requires less calories to function and consequently those extra calories you consume are stored as fat around your waist ,hips, and other places.

Your body constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Fortunately strength training can mitigate and even reverse the loss of muscle at any age. Thus, increasing the amount of calories you need to function. That’s why you hear some people say that after they have been strength training for awhile their appetites increase. This is a sign that they are starting to build muscle.

Increasing your metabolism isn’t the only benefit of strength training. It also, helps you:

•  Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

• Control your weight. As you gain muscle, your body burns more calories more efficiently which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

• Reduce your risk of injury. Building muscle protects your joints from injury. It also helps maintain flexibility and balance which is crucial to remaining independent as you age.

• Boost your stamina. Building muscle helps to increase your energy level.

• Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image, and reduce the risk of depression.

• Sleep better. People who strength train on a regular basis are less likely to have insomnia.

• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity, and osteoporosis.

Today's Workout For Monday 8-22-2011

I've been extremely busy with what seems like hundreds of ongoing things including staying on top of my workout schedule as well as planning out logistics of my weekend classes at Equinox Fitness Training Institute academy in the great fitness city of NYC. As a result I have not had time to log my workouts here lately. Had a few minutes to spare before going to hit the gym so I thought I'd go ahead and log what I have planned today.

Location: Bally's L Street, Dupont Circle, Washington DC

Warm-up: Will consist of a bodyweight circuit along with light jump roping

Workout:

Hanging Leg Raises

3 x 10 Hack Squat superset w/ TRX jump squat

Jump Rope

3 x 4to8 reps Bench Press superset w/ TRX Atomic Push-ups

Jump Rope

3 x 10 Military Press superset w/ TRX Handstand Push-ups

Jump Rope

I will finish up with either 20 min stairmaster or jump rope HIIT depending on how the arms feel.

How to Stay Forever Fit and Firm - Part 2, An Optimistic State of Mind

I believe an optimistic state of mind is the first and most important step in your journey for a more fit and firmer you. You must rid your mind of all the negative images you have of aging. Your body conforms itself to the mental image you hold of yourself. Envision yourself becoming weak and frail as you age, and this is what you will become. Imagine yourself strong and full of life and this is what you become.

For example, a certain man who I see regularly working out at the gym always complains of the aches and pains of getting old. He is my age but he looks and moves like a man 15 years older. He works out regularly, but his body is conforming to the negative image he has of the aging process.

Your body completely rebuilds itself every 11 months. This means every cell in your body is replaced each year. Whether your body rebuilds itself with strong healthy cells or weak unhealthy cells starts in the way you think about yourself. Think of yourself as strong and healthy and your body will replace old weak cells with strong and healthy cells.

Think about this, medications do not heal your body. They only aid your body in healing itself. Positive and healthy thoughts are more powerful in the healing process than any medication you could ever take. Thus, a fitness program built around a belief in your continued strength and fitness level as you age is core to reaching your health and fitness goals.

Positive thinking not only works in your health and fitness but also in all areas of your life. You tend to draw those things into your life that you think about the most. Ever notice how people who complain a lot always have more to complain about? And on the contrary, people who are thankful always have more to be thankful for? It’s called the Law of Attraction.

The Law of Attraction works like this: You attract things and conditions into your life that you believe to be true. If you believe that you catch a cold every year at a certain time, you will catch a cold every year at that certain date until you change your belief about it. Try this experiment. Think of someone you do not like, a person who just rubs you the wrong way. Now, start wishing all the best for that person. Do this every day and watch how your attitude toward that person changes and how their attitude toward you changes also.

This is how I develop and keep a positive outlook in my life. I start each day with what I call my “coffee time with God.” I spend 15 minutes reading something inspirational, while having my coffee. Then I spend 15 minutes in silent prayer and meditation. In my prayer, I thank God for my life, health, and strength and I ask for His guidance in all my ways. I meditate on all the blessings and the goodness that God brings into my life. I release any animosity I have towards anyone and send him or her blessings. I can’t put into words how wonderful I feel after this 30 minute ritual. I can only recommend that you try this and see the wonders it will bring to your life.

How to stay Forever Fit and Firm

My name is Darvis Simms, and I am a personal trainer. Over the last 17 years , I’ve helped hundreds of people get healthy and stay fit. In this series of posts, I want to help you realize your fitness potential by showing you what I do myself and with my clients. I’m writing these posts based on the things that I have learned and applied in my exercise program over the last 30 years in my quest to stay fit and firm as I age. My methods are not based on scientific theory but rather on results that I have attained for both myself and my clients.

As I mature and my client base matures, I’m beginning to specialize in fitness over age 40. I’m in my fifties so I understand the challenges you face as you fight the aging process. I am stronger, fitter, and I feel better than I did in my twenties. I’m writing this series of posts to show you how to look and feel as good, or even better, in your forties and fifties than you did in your twenties.

People seem to think that once they reach the age of forty, their bodies start to deteriorate , slipping down the slope into old age. They blame their lack of energy, their pudgy appearance, and their aches and pains on “getting old”. Most of these symptoms are however the result of years of negative thinking, lack of exercise, and poor dietary choices. The key to keeping your body fit and firm as you age is making healthy lifestyle choices on a daily basis.

It’s a proven fact that people who make healthy lifestyle choices live longer and have a better quality of life than those who adopt unhealthy habits. So, deciding to incorporate healthy habits into your life is the first step to getting and staying fit and firm with age. The next step is choosing those activities that are the most beneficial in your quest to stay fit and firm.

Those, including myself, who stay fit and firm as the years pass find that a positive state of mind, and a proper mix of strength training, cardiovascular exercise, and balanced nutrition is fundamental to getting and staying healthy as you mature. People, such as Jack LaLanne and Al Beckles are examples of the benefits of living a healthy lifestyle.

Jack LaLann, who recently passed away, was a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he performed amazing feats of strength and conditioning on his birthdays as he got older. Jack was in great shape, and worked outs two hours each day, devoting one and a half hours to strength training well into his nineties. This is a true testament to the value of strength training as you age.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition. The Mr. Olympia Competition is the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed well into his sixties because his physique was still phenomenal and better than competitors more than half his age.

While I don’t place myself in the same class with Jack LaLanne and Al Beckles I can tell you the value that healthy lifestyle habits have in my life. As mentioned , I am in my fifties and I keep my body fat at 10 percent or less. My fitness program consists of four strength training sessions each week followed by 20 minutes of cardio. I can chest press 100 pound dumbbells for 10 repetitions and leg press more than 1000 pounds, neither of which I could do in my twenties.

I’m writing this weekly series of posts called Forever Fit and Firm with the hope of changing your concept of aging. You can be healthy, strong, firm, and fit regardless age, and I’m going to show you how.

Core & Lower Body Workout For Tues 7-26-2011

A quick intense workout this morning focusing on legs and core.

Location: Capitol View Fitness Studio, Washington DC

Warm-up

5 x 100 Jump Rope

TRX assisted stretching

Workout

5 x 10reps Leg Ext superset w/ 20 TRX Jump Squats

3 x 20rep DB Calf Raises

3x:

1 x 100 Jump Rope

1 x 10 DB Deadlifts

1 x 10 TRX Pikes

1 x 10 TRX Crunch

1 x 10 TRX Superman Planks

1 x 10 Cable Torso Twists

3 x 100 Jump Rope

Metabolic Finisher

DB Squat Thrusts/Push-up (This is a serious ass kicker with 50lb dumbells)

8rep countdown to 45 sec rest

Cool-Down

TRX Assisted Stretching

====================================================================

2 a day workouts on deck for Wed & Thurs.

Wed a.m. - Shoulders, back, & arms

Wed p.m - Sprints & Sprint Drills, Flexibility

Thurs a.m. - TRX Legs, Core & Flexibilty

Thurs p.m. - Bodyweight Cardio & Agility Drills

Stay tuned for the workouts

Weekend Workouts for July 23rd and July 24th

Well I could not have picked a better week for recovery as the heat wave crippled the entire Northeast corridor with triple digit temps. Saturday was still pretty dang hot but I usually welcome the challenge that mother nature presents but I respect the elements. Plenty of water and G2 and workouts within reason. Recently I have made my mark in the Salem, Ma area and become somewhat of a neighborhood celebrity. As soon as I stepped off thet rain on Friday evening at the Salem depot I began walking thru town. As I am walking home, I see people pointing and overhear them saying 'look there's that extreme workout dude from the Commons'. One guy walks up to me and asks me 'where your tire?' referring to my infamous tire throwing workouts. During Sunday's workout, a lady walks up to me and tells me how she and her 2 sons love coming to the commons to watch me workout. It's really kind of overwhelming at times and very flattering when people ask if I'm a professional athlete. Even had a kid ask me if I was a super hero, talk about motivation wow. Now I'm expected to put on this show every weekend. So I wowed them with an explosive jump rope routine and some bar work (mind you my bar work is nothing spectacular). Anyway here are my workouts for the weekend.

SATURDAY, July 23rd

Location: Salem Commons

Warm-up:

5 x 100 Jump Rope

Dynamic Stretching w/Universal Strength Apparatus (USA)

Workout Upper Body/Cardio Circuit 3x:

1 x 100 Weighted Jump Rope

1 x 100 Speed Rope

USA Suspended Push-up/Fly Combo 3:1 5x

USA Arm Blasters 10 reps each side

1 x 100 Weighted Jump Rope

1 x 100 Speed Rope

USA Single Arm Curls 10 reps each side

USA Single Arm Tricep Ext 10 reps each side

1 x 100 Weighted Jump Rope

1 x 100 Speed Rope

USA Single Leg Suspended Atomic Push-up 10 reps each side

USA Suspended Dip to failure

Sprint/ Lower Body Workout 3x:

TRX Lateral Lunge 20 reps

TRX Sprinter Stance 10 reps each side

TRX Jump Squats 20 reps

TRX Lower Body Stretch

5 x 75m Sprints

Jump Rope:

1 x 100 Speed Rope

1 x 100 Heavy Rope

1 x 100 Speed Rope

1 x 100 Heavy Rope

1 x 100 Speed Rope

Cool Down:

TRX Assisted Static Stretching (AND LOTS OF IT).

====================================================================

Sunday July 24th

Location: Salem Commons

Warm-up:

5 x 100 light jump rope

TRX assisted stretching

Circuit 4x:

1 x 20 Pull-ups

1 x 10 TRX Handstand Push-ups

1 x 10 TRX Single Arm Row (10 each side)

1 x 100 Jump Rope

1 x 100 TRX Y-Rows

1 x 10 TRX Superman Planks

1 x 100 TRX T-Rows

1 x 100 Jump Rope

TRX Stretch

Jump Rope/Bar Work 3x:

3 x 100 Jump Rope (Ali Shuffle, criss-cross, double unders, wide side steps, single leg criss-cross, body twists, just a variety of everything)

1 x 10 inverted split leg tuck

1 x10 inverted suspended crunch/tuck

1 x10 suspended kick-out/crunch

At the end of the circuit I just kept jump roping didn't even keep count and eventually did my cool down stretch. I felt so alive, happy, and energized. AMAZING what happens when you allow your body to recover completely. You just come back harder and stronger. I could have gone on much longer but I had to stop and get myself ready to head down to DC. Rest day set for the following Monday.

Recovery Week July 19th Thru July 22nd 2011

After Monday of this week I allowed myself some time for recovery to allow my body to 'reboot' and refresh. During this time, I still remain active but just no over exerting resistance or cardio exercises. The body needs time off to get heal and get stronger. This recovery period began after Monday's short intense workout. Listed below is the log for this week.

Monday

Location: Howard HS Track & Football field

Warm-up:

TRX assisted dynamic warm-up

1 Football Field Suicide (25yd, 50yd, 75yd, & 100yd semi-sprint)

TRX Circuit 2x

1 x 40 Windmill Lunge (20 each side)

1 x 100 Jump Rope

1 x 10 Pikes

1 x 100 Jump Rope

1 x 10 Oblique crunch

1 x 100 Jump Rope

1 x 20 Single Leg Burpbee (10 each side)

1 x 100 Jump Rope

1 x 15 Clutch Curl

1 x 100 Jump Rope

Hill Sprint 25 yd

1 x 10 up & down

2 x 100 Jump Rope

TRX Stretch

1 x 6 up & down

1 x 100 Jump Rope

TRX Stretch

1 x 4 up & down

2 x 100 Jump Rope

Cool Down

TRX Static Stretch

===================================================================

Tues July 19th (RECOVERY)

Location: National Mall Washington, DC

Walk 20 mins

Static Stretch

Power Walk 20 mins

Static Stretch

Walk 20 mins

Static Stretch

===================================================================

Wed July 20th (RECOVERY)

AM Location: Capitol View Fitness Studio, SW Washington DC

20 minutes for TRX assisted dynamic drills & flexibility training

PM Location: Howard HS Track, Columbia Md

1 hour Walk and Dynamic drills

===================================================================

Thursday July 21st

Location: Howard HS Track. Columbia Md

60 mins of flexibility training and walking.

Recovery Week July 19th Thru July 22nd 2011

After Monday of this week I allowed myself some time for recovery to allow my body to 'reboot' and refresh. During this time, I still remain active but just no over exerting resistance or cardio exercises. The body needs time off to get heal and get stronger. This recovery period began on after Monday the 18th. Monday I had one last short intense workout before the rest period. Listed below is the log for this week.

Monday

Location: Howard HS Track & Football field

Warm-up:

TRX assisted dynamic warm-up

1 Football Field Suicide (25yd, 50yd, 75yd, & 100yd semi-sprint)

TRX Circuit 2x

1 x 40 Windmill Lunge (20 each side)

1 x 100 Jump Rope

1 x 10 Pikes

1 x 100 Jump Rope

1 x 10 Oblique crunch

1 x 100 Jump Rope

1 x 20 Single Leg Burpbee (10 each side)

1 x 100 Jump Rope

1 x 15 Clutch Curl

1 x 100 Jump Rope

Hill Sprint 25 yd

1 x 10 up & down

2 x 100 Jump Rope

TRX Stretch

1 x 6 up & down

1 x 100 Jump Rope

TRX Stretch

1 x 4 up & down

2 x 100 Jump Rope

Cool Down

TRX Static Stretch

===================================================================

Tues July 19th (RECOVERY)

Location: National Mall Washington, DC

Walk 20 mins

Static Stretch

Power Walk 20 mins

Static Stretch

Walk 20 mins

Static Stretch

===================================================================

Wed July 20th (RECOVERY)

AM Location: Capitol View Fitness Studio, SW Washington DC

20 minutes for TRX assisted dynamic drills & flexibility training

PM Location: Howard HS Track, Columbia Md

1 hour Walk and Dynamic drills

===================================================================

Thursday July 21st

Location: Pool

30 mins of light water drills (running in place, leg lifts, calisthenics)

====================================================================

Friday July 22nd

Location: My Ass (Complete rest day while traveling)

Mental preparation for the weekends grueling workouts.

Weekend Workouts For 7/16 & 7/17/2011

My arms were still a little beaten down from that arm blaster I did earlier this week so I went hard this weekend just not as hard. Saturday I worked upper body mostly on the Universal Strength Apparatus (USA) suspension trainer using exercises performed in Bodyweight Cultures's Mass & Size DVD (Good Stuff). The upper body circuits were then followed by and intense sprint workout and lots of jump roping throughout the entire workout.

Sunday I focused mostly on lower body and core and got down with the TRX for this and the good ole agility ladder which can really test your muscular leg endurance after doing a round of pistol squats and balanced lunges. Quads and hammies are on fire. For both workouts I was once again at my favorite spot in Salem, the Salem Commons.

Saturday July 16th, 2011

Warm-up

5 x 100 Jump Ropes

USA Circuit 3x:

Handstand Push-ups

Jump Rope

USA Muscle Ups

Jump Rope

USA Dips

Jump Rope

USA Suspended Push-ups/ Chest Fly combo 3:1

Jump Rope

TRX Dynamic Stretch

Sprint Workout:

Dynamic Drills 20m (walking quad stretch, hamstring kicks, butt kicks, high knees, lateral shuffle)

4 x 150M Sprints

6 x 60M Sprints

6 x 40M Sprints

4 x 20M Sprint Starts

TRX x Sprint Starts

TRX Dynamic Stretch

2nd USA Circuit 3x:

Overhead Arm Blasters

Decline Tucks row

Close-Grip Row

Single Arm I-row

Single Leg Incline plyo push-ups

Jump Rope HIIT

Cool Down:

TRX Dynamic Stretch

==================================================================

Sunday, July 17th, 2011

Warm-up:

5 x 100 Jump Rope

Dynamic Stretching

Workout AFS TRX-Agility Circuit 2x (3 agility ladder exercises performed after each TRX exercise. 3 set combo chosen from one of the following drills: Lateral Shuffle, Icky Shuffle, Mummy Kicks, Fast Sprint, High Knees, & In-Outs):

TRX sprinter stance

Agility ladder drill

TRX plyo pistol squat

Agility ladder drill

TRX Superman Planks

Agility ladder drill

TRX Lateral Lunge

Agility ladder

TRX plyo single leg lunge

Agility ladder drills

Balanced lunge w/kick

2 x 100 Jump rope

Bar Work 3x:

10 Inverted Tucks

10 Inverted Crunch

10 Crunch kick outs

10 Side to Side hold (not sure the exact name for this but I'm holding the upward phase of a pull-up and shifting from left to right)

2 x 100 Jump Rope

Jump Rope SHIIT (Heart rate hitting highs of 90% of max and recovery at 70--80%)

Cool-Down:

TRX Static Stretch (LONG cool-down)

My Wed & Thursday Workout Log

After taking 2 days to recover from this past weekends grueling, workouts it was time to get back to business. During my recovery days, I do light drills with my clients and lots of stretching and flexibility, core work, and good old fashion walking. Wed & Thursday are usually 2 a day workouts. Short intense workouts usually 30 to 60 minutes. In the mornings I am either at the Capitol View fitness studio in SW DC or Bally's near 20th & L Street in NW DC. In the late afternoon I usually will either hit the track at Howard HS or the local playground for some bar work & TRX. If I miss one of these workouts I usually make it up on a Friday (usually another rest day) at either Bally's NYC at 19th & 6th ave or Bally's Downtown Crossing in Boston. This week I kinda made up my own 'Metabolic Finisher' inspired by a fitness buddy of mine Mike Whitfield a certified Turbulence Trainer. 'Metabolic Finishers', another form of interval training, are exercises performed at the END of your workout session design to ignite your metabolism, torching fat. Also, I came up with a stability circuit inspired by another fitness buddy Kris Buxenbaum whose got this sickest stability exercises in his arsenal.

Thursday July 14, 2011

Morning Workout 6:30am

Capitol View Fitness Studio

Warm-up:

Dynamic Stretching

AFS Stability Ball Circuit (Inspired by Kris Buxenbaum of Strivers Fitness, Harlem, NY):

Circuit performed 3x

1 x 40 single leg push-ups (20 each leg)

1 x 20 kneeling single arm DB press (light load 10 each arm)

1 x 60 secs standing ball balance (working my way up to the squat see Kris's video below)

VIDEO Courtesy of Strivers Fitness, LLC New York, NY visit them at:

http://striversfitness.com

1 x 10 DB torso twist

20 x 10 single leg supine bridge (10 each leg)

Metabolic Finisher (Inspired by Mike Whitfield of Crank Training):

40 lb DB squat thrust push-up

8 reps 40 sec rest

7 reps 40 sec rest

6 reps 40 sec rest

5 resp 40 sec rest

8 reps 40 sec rest

8 reps 40 sec rest

6 reps 40 sec rest

7 reps 40 sec rest

I WAS COMPLETLY WHIPPED AFTER THIS

Cool Down:

Static Stretching

Deep Breathing

Evening Workout 5pm

Howard HS Track Columbia, Md

Warm-up

Jumping Jacks

Squats

Lunges

Agility Ladder Drills (34ft up & back 68ft total) 4x:

In-Outs

Icky shuffle

Lateral Shuffle

High Knees

Fast Sprint

Mummy Kicks

6 100m sprints (focused on form and stride)

2 Football field suicides bare foot. (This is an ULTIMATE ASS KICKER)

Sprint 25 yds from goal line and back

Sprint 50 yds from goal line and back

Sprint 75 yds from goal line and back

Sprint 100 yds from goal line and back

***These are tricky because you need to pace yourself. A moderate sprint pace. If you try to gunnit you WILL pass out unless you are an elite 400m sprinter. Just faster than a fast jog will do the trick. And doing it barefoot is better.

Cool downed with one last agility ladder drill and static stretching.

================================================================

Wednesday July 13, 2011

Location: Capitol View Fitness Studio, SW DC

Morning Workout 6:30am

Warm-up:

5 x 100 jump rope followed by light body weight cardio and calisthenics.

TRX dynamic stretching

AFS Shoulder, Bicep, Tricep Circuit (repeat 3x):

1 x 10 TRX handstand push-ups

1 x 10 TRX single armed row

1 x 10 Front cable raise (each arm)

2 x 100 jump rope

DB bicep curls to failure

DB hammer curls to failure

TRX single armed curls to failure

2 x 100 jump rope

Tricep extension drop set to failure 3 resistances

TRX single armed tricep extension to failure

1 x 100 jump rope (forget that 2 x100 my arms are done...LOL)

Cool Down

3 x 100 jump rope

Static stretching

================================================================

Evening Workout

Location: Staybridge Suites Fitness Studio, Columbia, Md (Track workout got rained out)

Warm-up:

Lateral lunges

Light dynamic stretching

Cable Machine Workout:

3 x 20 abdominal crunch

3 x 20 calf raises

2 x 12 hip abduction

2 x 100 physio ball crunch

Cool down

Deep breathing exercises

Static stretching

PLEASE VISIT THESE SITES

Mike Whitfield at http://cranktraining.com/

Kris Buxenbaum at http://striversfitness.com

20 Minute Workout Express

Think you can't get a workout in this week because you are pushed for time?  Checkout my 20 minute workout routines on Health Fitness Nation.

Workout Log For Saturday July 9, 2011

Today I had a big sprint day planned. Unfortunately the field condition from the over night storm in the Boston North Shore area did not make sprints a wise option. So I had to tweek the workout by adding more jump roping. Also, a Facebook friend and Certified Turbulence Trainer, Mike Whitfield, had some very interesting 'metabolic finishers' posted on his website to add to one's workout so I chose the Bur-pee/Chin-up 'metabolic finisher'. But I had to tweek this as well because of the sprints I had to omit. So instead of counting down from 8 to 7 to 6 and so on I just kept going when I got down to 5 and started from 8 and cut the rest from 40secs to 30secs. I also want to get the chin-up count closer to 100 which is the minimum I do during a workout session that includes them. I'm sure with the sprints in the program I would have not needed to tweek it, especially with those 'puke inducing' bur-pees added in there. I will attempt to get the sprints in tomorow with tire throwing. But anyway here is the workout I performed today.

Location: Salem Commons, Salem, Ma.

Warm-up

7 x 100 Jump Rope

AFS-TRX Resistance/Jump Rope 3x:

1 x 10 Hand Stand Push-ups

2 x 100 Jump Rope

1 x 20 Jump Squats

1 x 10 Single Leg Atomic Push-ups

2 x 100 Jump Rope

1 x 10 Superman Planks

1 x 10 Single Arm Bicep curls per arm

2 x 100 Jump Rope

1 x 30 Alternating Jumping Lunge (this REALLY get the heart rate up)

Added Bonus

4 x 100 Jump Rope

Metabolic Finisher courtesy of Mike Whitfield of Crank Training

Burpee/Chin-up

Countdown From 8 40 secs rest

Check out Mike's website for more details:

http://cranktraining.com/

Cool Down Stretch

Some core & flexibility training this evening.

P.S. Oh and to my other Facebook buddy over at Shrivers Fitness Kris Buxenbaum, whose stability & flexibility training is some of the BEST I've seen, I nailed the standing balance on the physio ball today.

My Workout Log For This Week

The TRX and USA suspension trainers have really changed the way I workout and train my clients. It is incorporated in almost every workout that I perform for myself and my clients. Rather it's sprinting, tire throwing, weight lifting, cardio, or whatever the TRX or USA is in the mix. Here is my workout log for the past 2 days.

Thursday July 7th, 2011
Location: Bally's L St, NW DC

Warm-up:
5 x 100 jump rope at a moderate pace
Body weight squats
Torso rotations

Workout:
3 x 10 each side barbell split squats
1 x 100 jump rope between each set
3 x 10 barbell dead-lifts
1 x 100 jump rope between sets

TRX:
3 x 10 superman planks
2 x 10 muscle-ups
Non-stop core crusher
(minimal rest my arms get tire so I take just enough to recover)
10 TRX Crunch
10 Oblique Crunch
5 Pikes
10 Crunch/Oblique crunch combo

3 x100 Jump rope

Cool Down:
TRX assisted static stretch

Wed Sprint Workout July 6th, 2011

Location: Howard HS Track, Columbia, Md

Warm-up:

1/2 Mile Barefoot Jog

TRX Lunge

TRX Lateral Lunge

TRX Squat

Dynamic Drills

20m High knees

20m Mummy kicks

20m Hamstring kicks

20m Power skip

20m Lateral sprint both sides

Leg Swings

Hamstring stretch

Jump tucks

The Sprint Drill:

1 x 110m

1 x 110m

1 x 200m

1 x 60m

1 x 60m

1 x 100m

1 x 100m

1 x 60m

1 x 60m

1 x 200m

Cool Down:

TRX Lateral Lunge

TRX Balance Lunge

PLENTY of static stretching

The Warner Street Kidz Boot Camp Workout

The Warner Street Kids (Salem, Ma) Boot Camp Workout:

The children who perform this workout range in age from 13years old to 7 years old and they bring it every time. This is their standard workout. They were however introduced to the TRX last week.

Run in place for 2 minutes

Dynamic Stretching:

Torso twists

Arm rotations

Torso rotations

Lunges

Hamstring kicks

Pull-ups as many as you can. (Some are learning some can do as many as 11)

Cardio Circuit:

Jumping Jacks 1 minute

Jump Squats 30 secs

Heisman Step 30 secs

Log jumps 45 secs

Burpbees 45 secs

Mummy Kicks 45 secs

Mountain Climbers 30 secs

Tri-set Blitz:

5 push-ups

10 curl-ups

15 jumping jack

(repeat 5 times)

2 x 40 yard Suicides

1 lap around the field run/walk

Cool-down stretching