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.

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

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

4th of July Weekend Workouts

Even though I said I would reward myself over the 4th of July weekend celebration, that did not excuse me from my work-horse weekend workouts

All workouts this weekend took place a the lovely Salem Commons. Saturday was tire throwing day and this usually catches quite a curious crowd. On Saturday there were a lot of tourist and I was asked five times was I a boxer. I am often ask if I'm a boxer or UFC fighter but 5 times was the most in one day. Another ask was I getting ready for NFL season in Sept. I had to laugh my ass off at that one because if they look closely at the grey hair slightly underneath my bandanna they would see I was old enough to be most of those NFL players' father.Not to mention at 5' 7" I don't see NFL on me unless my name is Darrell Greene. But I guess they are thinking what other kind of nut would be throwing a tire 150 meter across a field. The work ethic is just hard coded in my DNA that's all. Anyway, here are my workouts for Saturday, Sunday, & Monday Fourth of July Weekend 2011.

Saturday July 2nd, 2011

Warm-up:

5 x 100 jump rope reps

Dynamic stretching upper/lower body

The following circuit completed 4x

Bar Work

20 pull-ups

10 inverted tucks

10-15 knee up kick outs

2x 100 jump rope

TRX

1 x 10 Y-T combo rows

1 x 10 Bicep curls

1 x 10 Tricep extensions

1 x 10 Superman planks

Agility Ladder Drills (34 ft up & back total 68ft) This is distance is a real challenge

Icky shuffle

In-Out double leg slalom

Lateral Shuffle

300 yard over head tire throw (for circuit 1)

300 yard tire power clean (for circuit 2)

300 yd over head/power clean combo (for circuits 3 & 4)

1 x 20 Overhead tire squat jack push press

Cool Down:

5 x 100 jump rope

Static stretch

Sunday July 3rd, 2011

Warm-up

5 x 100 jump rope

TRX lunges

TRX sprinter starts

TRX lateral lunges

Hamstring kicks

High knees

Mummy kicks

Walking quad stretch

Hamstring stretch

Agility ladder drills (34 ft up and down 3 exercises same from Sat.)

Sprint workout

4 150m sprints

6 60m sprints

6 40m sprints

Agility ladder drills performed after every 2 sprints

TRX balanced lunge 20 each side

TRX split squats 10 each side

Cool down

5 x 100 jump rope

static stretch

Monday July 4th, 2011

AFS -TRX/Calisthenics Circuit

Warm-up (the usual for me)

5 x 100 jump rope

Dynamic stretching

Circuit 3x:

20 pull-ups

10 inverted tucks

10 knee raise kick-outs

1 x 100 jump rope

1 x 10 TRX chest press

1 x 10 TRX suspended deep fly

1 x 20 suspended one-leg push-ups

2 x 100 jump rope

Cool Down:

TRX assisted static stretching

TRX Essentials: Strength

Weekend Workout Log for Sunday 6-26-2011

My Workout Log for Sunday 6-26-2010

Location: Salem Commons, Salem, Ma.

Warm-up:
5 x100 jump rope reps
5 minute TRX assisted dynamic stretching

Dynamic Drills:
40 meter lateral shuffle
40 meter high knees
40 meter shuttle run
40 meter hamstring kicks

Sprint Drills:
4 x 60meter sprints
6 x 20meter sprint start
(Focus was on explosive starts and overall form)

Jump rope HIIT
10 mins on and off just gunning it hitting 85-95% of maximum heart rate

TRX Circuit 3x:
30 secs sprinter starts (each side)
10 x 10 sec superman planks
1 x 10 oblique crunch

10 minute jump rope HIIT.

Bar Work 3x:
1 x 10 inverted tucks
1 x 10 knee raise with kick out

Dynamic Drills repeated due to jump rope malfunction

Static stretch cool down

Workout fuel:
Pre-workout: Whey protein shake, 1000mg L-Arginine
During: water, 20 oz G-2 low cal
Post-workout- 16 oz chocolate milk immediately after cool-down. 40 min later Avocado/Protein Shake. 2Hrs after workout Oatmeal pancakes.

My Weekend Workout for Saturday 6-25-2011

My Workout Log for Saturday 6-25-2011

Location: North Shore YMCA, Beverly, Ma

Warm-up:

5 x100 Jump Rope reps

5 minute TRX assisted dynamic stretching

Leg Circuit performed 3x:

1 x 10 Split Squats (10 ea leg)

1 x 20 Plyo-box jumps

1 x 20 TRX Plyo-Sprinter Stance

1 x 10 Single legged deadlift (TRX/Kettlebell)

2 x 100 Jump Rope reps

TRX Metabolic Circuit 2x:

1 x 20 Burpees

Suspended chest press to failure

1 x 20 lateral lunge

Single armed curls to failure

1 x10 atomic push-ups

1 x 10 Hamstring curl

Single armed chest press to failure

2 x 100 jump ropes

Shoulders/ Back Circuit 3x:

1 x 10 cable raises

1 x 10 resistance band lateral raises

1 x 20 pull-ups

2 x 100 Jump rope

10 minutes heavy bag

5 x 100 jump rope reps

Static stretch cool down

Workout fuel:

Pre-workout: Whey protein shake, 1000mg L-Arginine

During: water, 20 oz G-2 low cal

Post-workout- 16 oz chocolate milk immediately after cool-down. 40 min later Avocado/Protein Shake. 2Hrs after workout 2 eggs & 1 egg white with grits.

TRX Pro Pack

TRX Essentials: Strength
Build total body strength and muscular endurance-the essential component of any good workout plan and the foundation for building a safe fitness routine. Essentials is easy to follow and easy to adapt. Start with the most basic versions of the exercises, then when you're ready, adapt them to more advanced levels. The real-time workouts and clear instructions will help you achieve the goals you want. Includes a real-time workout, photos of each exercise, a cool-down routine, a full exercise library and expert tips throughout.




TRX Essentials: Strength 

David Haye Trains on the TRX

The Latest From TRX TV

Two good videos came out today on TRX TV. Check them out.






You can read more about the videos here:
http://www.trxtraining.com/connect/blog/category/ask-the-trxperts/ask-the-trainer-ask-the-trxperts/

Get Lean Fast Using High Intensity Interval Training

http://www.mybesthealthportal.net/fitness-and-exercises/aerobics-and-cardio/get-lean-fast-using-high-intensity-interval-training.html

A Beast Of A Workout From Syn Martinez of CrossFit Harlem, CrossFitHarlem.com

Afro Brutality. You may not know what this term means. Well, message to the fitness elite take look at this video and I'm sure you will have a better understanding of 'Afro Brutality'. I saw this video today and was like, DAMN!!! If your mind, heart, & soul ain't into this then your ass will suffer. Because this workout from Syn Martinez  and the crew at CrossFit Harlem of NYC is guaranteed to WHUP UR BUTT no doubt. I have always had the utmost respect for the 'crossfitters'. Their level of fitness, concepts and approach to fitness is far superior to most.  This workout incorporates everything (Cardio, Resistance, & Plyo). But I swear you had better be fueled properly for this workout but because it requires exceptional muscle stamina and endurance.

The entire workout is based on 4 barbell exercises. "Well what's so brutal about that?" you may ask. Try doing it non-stop while performing 25 wall balls, 25 burpees (squat thrusts for us old-schoolers), and 25 box jumps before each exercise. When I watched this video I wanted to puke after seeing him start the second round of burpees and box jumps and I have a pretty damn good level of fitness myself.  As a matter of fact is what they say at CrossFit Harlem "Go-Til-U-Puke"...I love it. And its all done in less than 15 minutes.

Here is an overview of the workout entitled "Jackie Robinson 'The Baseball Wod' ”:

1. 25 Wall Balls 8ft/10ft, 25 Burpees, 25 Box Jumps
20 Deadlifts

2. 25 Wall Balls 8ft/10ft, 25 Burpees, 25 Box Jumps
20 Hang Cleans

3. 25 Wall Balls 8ft/10ft, 25 Burpees, 25 Box Jumps
20 Jerks

4. 25 Wall Balls 8ft/10ft, 25 Burpees, 25 Box Jumps
20 Clean and Jerks




I visit quite a few CrossFit pages but CrossFit Harlem is definitely my favorite. Even the choice of music in the background it's all inspiring. Watching these cats perform their routines just makes you want to get out there in perform and work harder. If you want more information visit the CrossFit Harlem website at http://www.crossfitharlem.com

Fitness Model & Bodybuilder Samuel Okunola

Fitness model Samuel Okunola shares his workout and diet with SimplyShredded.com. This guy has on of the fittest physiques in the business. This is being 'shredded' at its best. Lean muscle without the puffy bulky look which is much healthier from an overall fitness standpoint. Read more about Sameul clicking the link below:

http://www.simplyshredded.com/fitness-model-bodybuilder-samuel-okunola-talks-with-simplyshredded-com.html

Another Challenging Full Body Workout

I burned over 1000 calories with this  great workout which combined a lot of elements. I used a weighted rope in this routine and increased the jump roping to 2 sets. The second set of jump roping in between the sets consisted of high knees and mummy kicks as performed in the popular Insanity workouts.

This workout was so intense that I had to bring it down a notch to keep my heart in the appropriate zone for my age (hitting that max and bring it back down is what maximized the caloric expenditure). But this here was a great workout and garnered quite a bit of attention at the gym when I started doing the hand stand push-ups. It is very important to wear a heart rate monitor when performing this routine.

Warm up

5 x 100 reps jump rope 30 sec rest in between.

Dynamic stretching

The Circuit (3 times)

10-12 reps or to exhaustion Romanian Dead-lifts

2 x100 reps jump rope

10-12 TRX assisted handstand push-ups

2 x 100 reps jump rope

TRX one legged lunge 10 reps each leg.

2 x 100 reps jump rope

30 second TRX plank

Cool down

3 x 100 reps jump rope (moderate pace)

Upper & lower body static stretching

Post Workout Shake

1 ½ scoop s whey protein powder ( I use EAS or MetRX vanilla)

1 cup of frozen fruit (Blackberries, Peaches, & Raspberries)

1 cup of fat free skim milk

¼ cup of water

1 Tbs of all natural peanut butter

2 Tbs of ground flaxseed

1 tsp of agave

I Burned Well Over 900 Calories With This Awesome Workout

Please note this workout is intended for those who have already achieved better than average level of fitness. This is a workout I used this morning while monitoring my heart rate and caloric expenditure. If you are new to fitness  and still wanted to give this a try I would recommend cutting the jump rope reps in half or leave it out all together until you have built the level of fitness requires by this non-stop workout. Jumping rope while an excellent for of cardio, it requires a great deal of stamina and good knees. But with time and practice you eventually build up your jump roping skills to more advance levels


Warm-up
Jump Rope routine
100 reps mummy kicks with jump-rope
20 torso rotations left to right (like a boxer)
100 reps high knee jump ropes
20 torso rotations
100 reps butt kicks with jump rope
20 torso rotations
200 regular jump ropes
Light upper body and lower body stretching

Circuit 1 (3 times rest 1-2 min between circuits)
Seated seated hammer curls to failure
TRX curls 10-12 reps
200 reps Jump Rope

Circuit 2 (3 times)
Atomic push-ups (TRX) 10-15 reps
100 reps jump rope
One legged squats 10 reps each leg with TRX
100 reps jump rope
Dumbbell Military Press 8-10 reps
100 reps jump rope

Circuit 3 (3 times)
Sprinter stance with TRX 20 times each leg
100 reps jump rope
Hand stand push-ups using TRX 10-15 reps
100 reps jump rope

Cool Down
100 slow paced reps of jump rope
30 slow torso rotations
100 slow paced jump rope reps
Static stretching of both upper and lower body.

The AFS-TRX Metabolic Circuit

The TRX is is by far one of the most versatile pieces of workout equipment that I have personally ever used. I usually do any where between 3-4 different exercises with 100 jump rope reps in between each exercise set. Here is an example of a routine I would do This is what I refer to as one of my AFS-TRX Metabolic Circuits:

Warm up:
5 x 100 jump rope reps
Light stretching using the TRX to stretch upper body and torso twists.

The Workout:
(No rest in between)
15-20 Atomic Push-ups
100 jump rope jumps
Single legged squats 10-12 each leg
100 jump rope jumps
Tricep extensions, bicep curls, or inverted rows 10-15reps
100 jump rope jumps
**This completes one circuit. Take 1-3 minute rest. Recover before starting the next circuit. Complete 3-4 circuits for an ultimate workout. Keep the core contracted during all exercises including the jump roping.
For the hardcore fitness nuts you can add the incline press in the hand stand position.

Cool down:
5 x 100 reps of jump rope at moderate pace
jog or walk a mile then perform static stretching. Note...the TRX is excellent for stretching as well.
Check out this video clip of the TRX in action.

I will be doing more posts about the TRX because it has now become a main staple in my workout arsenal.  Especially great for someone who travels ALL the time like myself. Just give my jump rope and my TRX and I can workout ANYWHERE.