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

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.

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

How to Avoid an Exercise Plateau

Fitness expert Steve Edwards provides some good insight of avoiding the exercise plateau.This is a common problem I see with new comers to the fitness world.

Resistance and Cardio Playground Workout

I was hard pressed to get in a good workout but was in an area where I had no immediate access to a gym or a well equipped track. I am not much of a jogger so going for a jog is usually an option as a very very last resort. So walking around the neighborhood I found a playground (JACKPOT). In fact this playground had the nice rubberized shock absorbent surface an nice little platforms for doing step up or plyo. With my jump rope and resistance bands (never leave home with out them) I was able to get in a fantastic workout doing the following circuit.

Warm-up
Jumping Jacks
Knee-ups
Running in place
Stretching (upper body, quads, hamstrings, calves, & back)

The Circuit

1. Jump rope (100 reps)
2. Incline push-ups (20 reps-30 reps)
3. Jump rope (100 reps)
4. Pull-ups (10-12 reps)
5. Jump rope (100 reps)
6. Resistance Band Overhead triceps (10-20 reps)
7. Jump rope (100 reps)
8. Step-ups (20 reps)
9. Jump rope (100 reps)

REST 1-2 minutes but keep moving.

Repeat this circuit 3 to 4 times for a complete resistance/cardio workout early in the morning to rev up your metabolism or when ever you can sneak it in at your local playground. This workout assumes the playground is equipped with the following:

• Monkey bars for pull-ups
• Bench or platform for step-ups and push-ups 
• Any type of way to anchor the resistance-band high enough for usage or use the bench for tricep dips.

The Jessica Biel's Approach to Fitness

Jessica Biel's Workout

I recently came across an article on munfitnessblog.com, detailing Jessica Biel's workout and now I see how she maintains such a great level of fitness. Sometimes you hear about woman in Hollywood and the entertainment industry taking drastic unrecommended measures to lose weight or jumping on some fad diet that depletes the body of nutrients and all other types of madness. Jessica basically eats many small meals a day (like you will hear a 1000 types from fitness gurus) which are primarily organic base. And no junk food of course.

For her workouts she pretty much mixes things up. Again, something I favor and you will hear me preach this over and over. Her workouts incorporate sprinting, plyometrics (plyo), weight training, and regular workouts at the gym.



Sprinting and plyo are serious calorie burning exercises. The good thing is that it does not take much to get the job done. These are high intense exercises that simply send your metabolic rate soaring. My favorite plyo exercises are jump squats, stair running/jumping, and jump roping. Sprinting I love but this has to be approached carefully because one gets older sprinting can be burdensome on muscles and joints if you are not properly warmed up and stretched. Even so trying to go all out like Usain Bolt is not recommended either. Leave that to the world class athletes. And even they sometimes get sidelined with sprinting related  injuries. I would say going about 80% of full sprint is enough to get the heart rate up and your metabolism revived up. Even 75% full speed if you are 45 or older to prevent pulling a hamstring. Bottom line is you want to be moving a lot faster than a jog.

Jessica's Sprint workout:
200 meter sprint 2 times
150 meter sprint 2 times
100 meter sprint 2 times

My typical sprint workout:
400 meter sprint 1 time
200 meter sprint 1 time
100 meter sprint 4-6 times

I use the longer sprints to get my wind up so that I can rock the 100 meters.

Like I said before sprinting requires a good warm-up and stretch before engaging in this activity but trust me when you get this down and do it once to twice a week will make a work of difference in your metabolic rate. Don't believe me just look at the sprinters the next time a track and field match is on. The one's who are legit have these elegant and naturally lean muscular build. Heck just  look at Ms Biel in this photo:

And in this pic she is sprinting. Nothing beats a workout at the local track.

Pictures courtesy of munfitnessblog.com

Plyo work is also a highly intense activity which requires adequate warm-up. The the joints and muscles are worked very hard with any jump training so please warm-up and stretch. I stress warming up because I notice with newbies both in the gym and on the track they like to just jump right into the workouts and this is wrong on so many levels (will post on this later). Also, a common mistake I see with newbies is stretching before they warm-up. Stretching a cold muscle can often lead to injury. So take a couple of laps around the track at a very moderate pace do some lite jump ropping or jumping jacks to get the blood flowing and the muscles warmed up before stretching. The general rule is that your warm-up should make you break a sweat. Also note that both P90X and Insanity incorporate plyo into their programs. Why? Because it get results fast because there are usually a lot of muscle groups involved with plyo.

For more details about Jessica Biel's workout and diet click here.

Article source: http://munfitnessblog.com/how-to-train-to-get-body-like-jessica-biel/
Article source: http://beachbodycoach.com/afsfitness

Fitness Networking For A Better And Healthier You

Fitness Networking For Newbies
By Chris Shakoor

If you are new to the world of fitness you may sometimes feel lost with the tons of products and programs available for getting into shape. Developing a sound network of friends, acquaintances, and professionals can help provide you with quality insight in this industry. Listed below are a few guidelines and suggestions for building one's personal 'fitness network':

1. Your Primary Care Physician. Do not neglect this. First of all your doctor will be happy to see that you are motivated enough to take steps to improve your health. It is highly recommended that before you engage in any exercise regime or start taking any supplement that you talk things over with your doctor and have them perform a physical to make sure you are healthy enough to take your fitness to the next level.

2. If you join a gym or fitness center I strongly recommend that you do some sessions with a personal trainer for several reasons. First, most personal trainers are people who are very passionate about what they do and truly enjoy helping others. Your personal trainer will show you proper exercise technique and demonstrate how to use the equipment within the facility to prevent injury. Some personal trainers are also very knowledgeable with supplements and can make diet recommendations to assist you with your workouts.

3. Health Food/ Wellness Store Associates. Sometimes I go to GNC or the Vitamin Shoppe and I may not spend a thing. I sometimes just go in to pick the brains of the employees. Some of the associates at theses type of stores are also very passionate about health and fitness. Some are even personal trainers or fitness instructors. Believe it or not some of them are not just there to make a sale. Some have tried the products and will give you there honest opinion on the effectiveness of certain products. I learn a lot by just listening to them and then doing my own research.

4. Online. Yes the Internet. As you can see you are reading this. With the Internet there is a vast amount of information at our finger tips. Join some fitness forums or communities like Team Beachbody, or BodyBuilding.com which are setup where you can have buddies and join discussions. Lots of good info on the many fitness community sites. Also, just about everybody I know is familiar with Facebook, Linkedin, or Twitter. All of these social networking sites have groups focused on health and fitness. Find a few and join as they are are great source of information.

5. If you know somebody at work, in your neighborhood, or meet someone at the gym who shares your interest in health and fitness, do not hesitate to mingle with them. Talk to each other get each others email addresses and if you see a good health tip pass it on. Or if you see a good fitness challenge that you think they might be interested in let them know. This is a goo way to motivate each other.

That should be enough to get you started on building a sound fitness network.

FitDay Fee Diet and Weight Loss Journal

One of my fitness buddies brought to my attention this neat free site that helps you with your diet and weight loss goals called FitDay. With FitDay you simply add all of the information regarding your daily diet and activities and it provides you a customized breakdown of caloric intake. There is even a software version that can be installed on your PC Desktop. While the basic account is free, they also offer a premium account for a nominal fee which provides addition features. The actual software for computers is available on Amazon.com as well. To open your free online account simply visit the FitDay website at www.fitday.com.

Ways To Sneak In A Quick Workout

Finding time to get your workouts in is a common challenge for most working professionals. Between work, and family obligations squeezing in a 30 to 40 minute workout just sometimes may not be possible. For these inviduals the list below may give you some ideas on how to squeeze in a quick workout.

1. Commuting to work.
Yes commuting to work is not only a green alternative but a healthy one and here is how. First, usually getting to the train subway or bus can burn a few more extra calories that going from your doorstep to the car door. Also, if you give yourself enough time you can really make your commute a workout by using the subway or bus stops that are a few to several blocks away and walk. Through in a backpack or a decent size bag or purse and presto you got in a good cardio workout.

2. Use the stairs.
Whenever possible try using the stairs if you are physically capable. Stairs are a great way to rev up your metabolism in the morning and burn calories. Start out easy at first if you are on higher level floors. And continue to use them throughout the day.

3. Take a walk.
Try taking a nice brisk walk during your lunch break. Even better if you employer has a free facility to workout then by all means use it.

Tony Hornton 10 minute workout: