Ok guys, the final phase of the 300 workout! WARNING this is not for the faint hearted!
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
For more info and instructions on the workout click here:
http://www.menshealth.com/fitness/muscle-building-11/page/2
Good luck, make sure you let us know how you go!!!
December 27, 2011
December 21, 2011
STRESS LESS THIS CHRISTMAS!
We all know that Christmas time is when we tend to over eat, stress and become inactive a little more than usual.
So why not beat it this year by getting the endorphin rush?
Most people understand that a benefit of exercise is a way to enhance our physical condition and combat disease, but it hasn’t been until more recently that exercise is also being recognized as an element in maintaining mental health. Studies have shown that exercise releases endorphins in the brain, which can cause us to have what we commonly know as a “natural high”.
Endorphins are chemicals in the brain, which bind to neuro – receptors to give relief from pain. It’s believed to relieve pain, enhance the immune system, reduce stress and delay the aging process.
Exercise stimulates the release of endorphins, sending these chemicals through the body. Endorphin release varies from person to person.
This is how you can “feel the endorphin rush”.
There are several different workouts specifically designed to trigger hormone release in your body.
1. TREADMILL
Perform a 5 minute warm- up at a comfortable speed. Then, every 3 minutes, increase both speed and grade.
OR
2. BENCH PRESS
Grip the bar with a slightly wider than shoulder grip. Perform 10 reps with the heaviest weight you can manage. If you still insist on doing full range movements, go ahead. More weight = more endorphins. Rest for 15 seconds and perform a second set to failure.
OR
3. LEG PRESS
Load a leg press with the maximum weight you can handle for 10 reps. Rest for 15 seconds, than perform a second set to failure. Rest for another 15 seconds, than perform a third set to failure.
30 to 60 minutes after you complete your workout you will feel a mild sense of euphoria and a higher energy level. You will also likely sleep better and feel more energetic the next day.
So try adding these exercises to your normal routine when it gets a bit stressful through Christmas. It will be like killing 2 birds with one stone, exercising feeling less stress at the same time.
So why not beat it this year by getting the endorphin rush?
Most people understand that a benefit of exercise is a way to enhance our physical condition and combat disease, but it hasn’t been until more recently that exercise is also being recognized as an element in maintaining mental health. Studies have shown that exercise releases endorphins in the brain, which can cause us to have what we commonly know as a “natural high”.
Endorphins are chemicals in the brain, which bind to neuro – receptors to give relief from pain. It’s believed to relieve pain, enhance the immune system, reduce stress and delay the aging process.
Exercise stimulates the release of endorphins, sending these chemicals through the body. Endorphin release varies from person to person.
This is how you can “feel the endorphin rush”.
There are several different workouts specifically designed to trigger hormone release in your body.
1. TREADMILL
Perform a 5 minute warm- up at a comfortable speed. Then, every 3 minutes, increase both speed and grade.
OR
2. BENCH PRESS
Grip the bar with a slightly wider than shoulder grip. Perform 10 reps with the heaviest weight you can manage. If you still insist on doing full range movements, go ahead. More weight = more endorphins. Rest for 15 seconds and perform a second set to failure.
OR
3. LEG PRESS
Load a leg press with the maximum weight you can handle for 10 reps. Rest for 15 seconds, than perform a second set to failure. Rest for another 15 seconds, than perform a third set to failure.
30 to 60 minutes after you complete your workout you will feel a mild sense of euphoria and a higher energy level. You will also likely sleep better and feel more energetic the next day.
So try adding these exercises to your normal routine when it gets a bit stressful through Christmas. It will be like killing 2 birds with one stone, exercising feeling less stress at the same time.
December 19, 2011
THE INTERMEDIATE 300 WORKOUT
The second stage of the awesome 300 workout that we found on menshealth.com
Pullups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps
For more information and/or pictures for how to correctly do these exercises click on the link below:
Pullups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps
For more information and/or pictures for how to correctly do these exercises click on the link below:
December 14, 2011
Current Training trend’s – BACK TO BASICS
After nearly a decade of chasing high-tech fitness dreams, most people are heading back toward the basics for getting in shape. The high-tech stuff was great and everybody loves gadgets, but what ends up happening is it becomes a great place to hang your clothes. Most people own a dusty treadmill with clothes thrown on top. There is now a trend of people heading outside for a walk or jog and heading to their local gym for daily training.
Basics - meaning using the body, and not much else, to get in shape. So, remember those calisthenics from fifth grade -- push-ups, sit-ups, jumping jacks, and sprints? If trend forecasters are right, that could be the workout of the future.
People these days aren’t looking for programs to become elite athletes or body builders, they are basically wanting programs that help us move through daily life with greater ease.
People don't care so much about becoming a pro athlete as much as they care about whether they can pick up their child without hurting their back, or do things around the house without getting injured or sore. We're looking towards workouts that increase flexibility and core strength, and help you live a healthier life overall.
Basics - meaning using the body, and not much else, to get in shape. So, remember those calisthenics from fifth grade -- push-ups, sit-ups, jumping jacks, and sprints? If trend forecasters are right, that could be the workout of the future.
People these days aren’t looking for programs to become elite athletes or body builders, they are basically wanting programs that help us move through daily life with greater ease.
People don't care so much about becoming a pro athlete as much as they care about whether they can pick up their child without hurting their back, or do things around the house without getting injured or sore. We're looking towards workouts that increase flexibility and core strength, and help you live a healthier life overall.
December 12, 2011
THE BEGINNER 300 WORKOUT
We found this awesome workout on the Mens health website!
See how you go with the beginner version this week and then try the intermediate and advanced versions in the coming weeks!
•Body-Weight Rows - 15 reps
•Body-Weight Squats - 25 reps
•Pushups - 15 reps
•Jumping Jacks - 50 reps
•Mountain Climbers - 20 reps
•Close-Grip Pushups - 10 reps
•Body-Weight Rows - 15 reps
Click on the link below to view pictures and insrtuctions at mens health.com
http://www.menshealth.com/fitness/muscle-building-11/page/4
See how you go with the beginner version this week and then try the intermediate and advanced versions in the coming weeks!
•Body-Weight Rows - 15 reps
•Body-Weight Squats - 25 reps
•Pushups - 15 reps
•Jumping Jacks - 50 reps
•Mountain Climbers - 20 reps
•Close-Grip Pushups - 10 reps
•Body-Weight Rows - 15 reps
Click on the link below to view pictures and insrtuctions at mens health.com
http://www.menshealth.com/fitness/muscle-building-11/page/4
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