Tag: home workouts

What Type of Workout(s) Should I Be Doing?

March 8, 2022

| Health and Wellness, Workouts

We humans always feel the need to complicate things. Never is this more apparent than when it comes to trying to lose weight and get in shape.

People are always looking for that perfect workout. That perfect diet. One day it’s HIIT., One day it’s barre, One day it’s yoga, etc., etc. If this sounds like you then let’s stop for a second and take a deep breath in through your nose. Hold it for a count of 4 seconds. Then slowly exhale through your mouth for 4 seconds. OK, feel better now?

Here is the deal. I am going to break this down as simply as possible. At the end of the day, unless you are training for a specific sporting event, race, etc, it isn’t any more complicated than what I am about to tell you.

If you are currently only doing “cardiovascular” training such as running, cycling, etc. then add some weight training and yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are a meathead currently clanging and banging the weights away at the gym, then add some HIIT and/or cardio training as well as some yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are currently only doing Yoga, then add some strength training and cardiovascular or HIIT training 2-3 times per week for 30-60 minutes.

If you currently only lift and do cardiovascular or lift and do H.I.I.T. then add yoga 2-3 times per week.

Understand where I am going with this?

Don’t have 30-60 minutes a day to do this type of training? Then do 15-30 minutes.

Don’t have time for a full yoga class? Then pick out 1-2 short yoga flows of 10-15 minutes that focus on your whole body and add them to the end of your other workout routines or do them just before bed to relax.

Don’t have time for HIIT or Cardio then add it for 10-15 minutes at the end of your weight training workout.

Get the idea?

The exact workout program doesn’t make a ton of difference if

You are training your whole body
You work out hard each workout
The workout is challenging and gradually increases in difficulty
It is done consistently

If your workouts include all the above, then in a short time you will see results.

There is no perfect workout routine. The key for optimal health and performance is to make sure that you do some form of resistance/strength training, HIIT or cardio training and yoga/mobility/flexibility to keep your body looking and functioning optimally.

It doesn’t need t be fancy or complicated. Simple, challenging, and consistent is all that really matters.

If you’re not sure how to do any of these types of exercise, then hire a coach to help get you on the right track.

Yours in health.

Kevin

A Stretching Routine for People That Hate Stretching: Part 2

July 30, 2021

Do you sit behind a desk or at a computer all day? Do you stand in the same spot or do the same repetitive task day in and day out? If so, then chances are you are experiencing some form of neck, back, shoulder etc. pain. With more and more jobs today becoming less physical and the fact that people are typically moving less overall it isn’t any wonder why people’s flexibility and mobility are going to hell. If you feel stiff, tight, suffer from muscle aches and pains or find it harder to simply do everyday activities then the following program may help bring you some relief.

As the old saying goes “if you don’t use it, you loose it”. Just like if you stop exercising your muscle’s will atrophy (shrink) the same goes for flexibility and mobility. If you don’t regularly work on being mobile and putting muscles through their proper range of motion you will become less and less flexible and begin to lose optimal mobility.

I can hear everyone now. “I don’t have time to stretch.” “I hate stretching.” I get it. I am busy just like everyone else and yes, I do not enjoy stretching. That is why I try to find and/or create simple, realistic solutions to everyday problems.

The following stretching routine takes about 10 minutes once you get it down. Follow along with the video the first few times to learn the routine. It is simple to do and will leave you feeling better than when you started and definitely much looser. If you are consistent, over time you will begin to improve both your flexibility and mobility.

This program is great to do as part of your cool down after you exercise. It is also great to add to your morning or evening routine. It works great immediately after a nice warm shower or bath.

Give this program a try for a few weeks and let me know how it works for you?

Yours in health.

Kevin

How to Lose Fat With Hill Sprints

June 27, 2021

No time to get to the gym? No problem. Just head for the hills. One of the best ways to get in shape and lose fat is to do hill sprints. Not only is this method of training super effective but it takes a very short amount of time to perform and doesn’t cost a thing. Below is a basic hill sprint workout that you can perform on any hill in your local neighborhood. So if your ready for an ass kicking, fat burning, lung bleeding good time please read onward.

Your first job it to scout out a hill in your area. The hill doesn’t have to be too steep. The steeper it is the harder it will be so find one that is just enough to really challenge you. The hill should also have about 30-40 yards of length to sprint up. Now when I say sprint up, I mean SPRINT up! This means 80-90% intensity. You should be out of breath when you get to the top. There is no lollygagging here or the program will not work.

The Warm-up:

Start with a light dynamic warm-up which should take about 8-10 minutes. Here is a sample of one of the warm-ups we use. Start with 2 minutes of jumping rope, light jogging, jumping jacks etc. Then perform the warm-up in the video below. Once you finish the warm-up below do one sprint at about 50% effort. Rest 1-2 minutes. Do another sprint at 75% effort. Rest 3-4 minutes and begin the workout.

The Workout:

If you are new to hill sprints or haven/t done them in awhile then start with 6 sprints (if you can) and build up from there every 2 workouts.

Set 1: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 2: Immediately Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 3: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 4: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 5: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 6: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Curse me out then lay there and have a conversation with God as you try to catch your breath.

Important notes:

It is imperative that you sprint 80-90 %maximum effort. This is not a fast jog.
As soon as you reach the top immediately begin to walk back to the bottom
As soon as you reach the bottom IMMEDIATELY sprint back up
If you are not able to maintain this pace then take slightly longer rest intervals and/or start with less sets, 3-4 hill sprints for example.

It is important not to worry about getting all 6 sets but that the intensity is 1000%

Once you reach 6 sets in a workout do the workout again for 6 sets 2-5 days later and then move up to 7 sets the workout after that. Continue to do the same thing until you reach 12 sets.

Once you finish your last set try to gradually cool down by walking around and doing some light static stretching until your heart rate comes down.

The total workout time should only take a maximum of about 30 minutes including warm-up, workout and cool down. Any longer and you were not doing it right.

This workout is really tough, Please be sure to consult your health care professional before starting and/or trying a new workout program.

To summarize, if you are trying to lose fat, get in better shape or improve your running speed and endurance than hill sprints can help. Give this workout a go and let me know what you think in the comments? Until next time go kick some ass!

Yours in health.

Kevin

The Jacks-A Killer Fat Burning HIIT Workout

May 20, 2021

If you like killer H.I.I.T. style workouts then this will get your heart pumping, blood flowing and fat melting. This is the exact workout my tribe and I did this past Wednesday in my virtual boot camp class and it was a killer.

I like to call this workout “The Jacks”. The reason being is each exercise circuit combines an exercise for a body part group eg, chest, legs, back, etc. and a jumping jack variation. Just a warning. These are no wimpy “regular” jumping jacks.

Overview:

The workout consists of 6 five minute circuits. Set an interval timer to 6 rounds of 40 seconds work, and 10 seconds rest. You will alternate each round between a body part exercise and a jumping jack variation. You will rest 60-90 seconds between circuits.

Equipment Needed:

A pair of dumbbells (10 or 12 pounds for women, 15 or 20 pounds for men).
A kettlebell (15 or 20 pound for women and 25 or 30 pound for men).
A light monster band
Exercise Mat

The workout:

Begin with a dynamic warm-up.

See the video below for a demonstration of one of my dynamic warm-ups.

Circuit 1:

Goblet Squats/Squat Jacks

Circuit 2:

Bent Over Dumbbell Rows/Predator Jacks with Monster Band

Circuit 3:

Kettlebell Rotational Lunge Swing/Split Jump Jacks

Circuit 4:

Spiderman Push-ups/Burpee with Floor Jack

Circuit 5:

Push-up Plank Position Floor Jacks/V-Up Jacks

Circuit 6:

Dumbbell Side Lateral Raise/Dumbbell Press Jacks

Finish lying on the floor having a long conversation with God. lol Then do an active cool-down and light stretch.

See the video below for exercise demonstrations.

Give this workout a go and let me know what you think in the comments below?

I also have a great workout that you can do at home with minimal equipment that you can check out here.

If you are interested in our virtual boot camps or one of my other programs please contact me through the website and we can set up a quick call.

Enjoy!

Yours in health,

Kevin

Increase Workout Intensity With Isometrics Part 1

April 9, 2021

Isometric exercises are exercises that involve the maximal contraction of muscles without any movement in the surrounding joints. The constant tension on the muscles may help improve muscle endurance, strength, hypertrophy and support dynamic exercises. Isometrics can be done against an immovable object like a wall (absolute Isometrics) or by holing a weight in a fixed position and contracting the muscle without moving (yielding isometrics). There are other types of isometrics, but they are all subtypes of the above.

Isometric holds can be used to strengthen a weak point in a specific joint range of motion. They can also be useful for injuries when you cannot yet move a muscle through a full range of motion without pain. Isometrics can also be AWESOME if you have limited equipment or only bodyweight and need to make the workout more challenging and increase intensity.

For this post I will use an example of one type of yielding isometrics, Iso-Dynamic. There are a few different ways to do Iso-Dynamic Isometrics but for this workout we will do a version where we prefatigue a muscle for 30-45 seconds of an isometric exercise and then go immediately into 10-12 reps of full range repetitions. This version causes an intense burn and will have your muscles shaking and burning in no time flat.

Before you begin, realize that it is important to maximally contract the muscle (flex) while you are holding it in the isometric position to achieve optimal results. You are not simply trying to hold the weight in the position.

For the following program you will need a bench or Swiss ball, barbell and squat rack or set of dumbbells and a set of dumbbells. Use whatever Dumbbells you have available. If you have a few different pairs of different weights that’s ideal.

Day 1: Pre fatigue Isodynamic Chest and Back

A1) Isometric Dumbbell Bench Press. (Use a bench or Swiss ball) Hold upper arms parallel to floor position. 30-45 seconds the do 10-12 reps of regular dumbbell bench press. Rest 75 seconds

A2) Isometric Dumbbell Bent Over Row. Squeeze the shoulder blades together and hold the weights just below the abdominals for 30-45 seconds then do 10-12 reps regular dumbbell bent over rows. Rest 75 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (B1, B2 etc.)

B1) Feet Elevated on Swiss Ball Push-ups. 3 sets of 12-15 reps 3010 tempo Rest 60 seconds

B2) Renegade Rows. 3 sets of 10-12 reps each arm. Rest 60 seconds.

Repeat for 3 supersets sets and then move on to the secondary exercises. (C1, C2 etc.)

C1) Incline Dumbbell Chest Fly on Swiss ball or Bench 3 sets of 12-15 reps 3-0-1-0 tempo 10 second’s rest.

C2) Single Dumbbell Pullover on Swiss Ball or Bench 3 sets of 12-15 reps 3-0-1-0 tempo 75 second’s rest

Repeat for 3 supersets.

Day 2: Pre fatigue Isodynamic-Legs

A1) Isometric Squat (Barbell, Dumbbells or Body Weight) hold thighs parallel to floor position. 30-45 seconds then do 10-12 reps of regular squats. Rest 90 seconds

A2) Isometric Hamstring Curl (Machine or Use a Swiss Ball) hold knees 90 Degrees 30-45 seconds then do 8-10 reps regular hamstring curls. Rest 90 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (B1, B2 etc.)

B1) Dumbbell Split Squats 3 sets of 8-10 reps each leg. 3010 tempo Rest 75 seconds

B2) Single Leg Dumbbell Pendulum RDL 3 sets of 12-15 reps 3010 tempo Rest 75 seconds.

Repeat for 3 supersets sets and then move on to the secondary exercises. (C1, C2 etc.)

C1) Iso Single Leg Calf Raise 30-45 seconds then do 10-12 reps of regular single leg calf raise. Rest 60 seconds

C2) Iso Dynamic V-Sit 3 sets 30-45 seconds then 10-12 V-Ups. Rest 60 seconds

Repeat for 3 supersets sets.

Day 3: Pre fatigue Isodynamic-Shoulders and Arms

A1) Isometric Seated Dumbbell Military Press. (Sit on a bench, chair or Swiss ball) Hold upper arms parallel to floor position. 30-45 seconds the do 10-12 reps of regular military press. Rest 75 seconds

A2) Isometric Dumbbell Bicep Curl. Hold elbows 90 Degrees 30-45 seconds then do 10-12 reps regular bicep curls. Rest 75 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (B1, B2 etc.)

B1) Isometric Dumbbell Lying Triceps Extension. Hold forearms parallel to floor position for 30-45 seconds then do 10-12 reps of regular lying dumbbell triceps extensions. Rest 75 seconds

B2) Isometric Side Dumbbell Lateral Raise. Hold arms parallel to floor position with palms facing down for 30-45 seconds then do 10-12 reps of regular side dumbbell lateral raise. Rest 75 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (C1, C2 etc.)

C1) Standing Dumbbell Hammer Curls 3 sets of 10-12 reps 3-0-1-0 tempo 10 second’s rest.

C2) Triceps Push-ups 3 sets of 12-15 reps 3-0-1-0 tempo 10 second’s rest

C3) Bent Over Dumbbell Lateral Raise 3 sets of 12-15 reps 2-0-1-1 tempo 90 second’s rest.

Repeat for 3 supersets.

There you have it. A great workout using prefatigued Iso-Dynamic Isometrics. Give the workout a try for 5-6 weeks and let me know how it goes. You should notice some definite strides in strength and muscle gain. If this style of workout interests you please check out world renowned strength coach Cristian Thibaudeau’s article Isometrics: The most underrated training tool.

I will have another post next week using this same method for a total body boot camp style workout with video demonstrations so please check back. The workout is one of the exact workouts we did this week in my Online Virtua Boot Camps and it was a burning and shaking good time.

Lastly, I use a similar form of prefatigued iso-dynamic isometrics as part of the workouts in the Trinity 6-Week Home Training and Nutrition Transformation Program. I just lowered the price for this awesome program to only $29! If you train at home or are planning to then this a great program to take your results to a whole new level.

Yours in health.

Kevin

Small Steps, Big Changes

March 29, 2021

| Health and Wellness

One of the hardest things about falling off the health and fitness wagon is getting started again. Many people will be on a roll for a while and getting great results and then life kicks you in your junk and knocks you down. The truth is that this happens to even the most dedicated people from time to time. This post was written to help you get back up and get back at it. If you are having trouble getting motivated to start exercising and eating healthy, please keep reading.

It’s not if life gets in the way and derails your training and nutrition program but when. The trick is get going again. Fortunately, it is not as hard as you think. A common problem is once someone falls off for a while, they get frustrated and oftentimes depressed. Part of the reason for this is that people feel like if they are not able to do as well as they were doing before then it is not worth doing at all. The other reason is that people tend to look at the big picture of everything they have to do to get back to where they were and get intimidated and scared. The trick is to not even think about what you were doing before or all if the things you “should” or “have” to do but focus on one small action step towards your goal that you can do now. Less thinking, more doing.

Depending on how long you have been out of the training and nutrition game you may be very out of shape, feel weak, tight, aches and pains etc. The key is to keep your action step as simple as possible. Do not make it more overwhelming than it already seems to be. Do not try to go from zero to 100 in a week. Simply pick something small that you feel 100% confident that you can do. For example, set out your gym clothes for the next day’s workout and then walk 10 minutes. Do 10 squats and 10 push-ups 2-3 times per week. If you want to start eating healthier and you have been eating ice cream every night, then starting by not eating ice cream for one night. Sure, you may be thinking “what is that little bit of exercise or dietary change going to do for me?” The answer is to build momentum and confidence. Contrary to what many believe motivation does not lead to action. Action leads to motivation. This approach works for everything in life. The key is that once you start getting some small wins you feel better. You feel accomplished you get into a flow. Then over time you begin to want to do more and more and before you know it you are back at it full swing and kicking ass.

If you have been stuck for awhile or unmotivated to exercise or eat healthy then pick something easy. Even if it is just a small step towards your goal and start by doing that step each day. Then build on it from there. Every great journey began with a first step. Make you first step small and easy and in a short time you will look back and say to yourself ‘Wow, look how far I have come?”

Yours in health,

Kevin

Old School Water Jug Workouts

March 14, 2021

| Uncategorized

Some of my favorite workouts are the most basic and true to life. Big basic movements using everyday heavy objects doing everyday things. This was the inspiration for this post and I hope it inspires you.

My family has some property upstate in the Catskill Mountains. We use the house year-round but over the winter we have to shut off the water and drain all the pipes, so they don’t freeze and break. This means that when we go up to the house during the winter months, we must bring large jugs of water to wash up, flush the toilet, brush our teeth, etc. Although carrying 4+ 7-gallon containers of water 2 at a time back and forth or 40 yards down the driveway through snow sometimes can be rough, it is also a killer workout. The primal part of me loves this and hopefully, you will too.

For this workout you will need two 5- or 7-gallon water jugs, I like the Reliance brand Aquatainers. They are sturdy and have comfortable handles. You can also get the Jerry can version which is a little narrower making it a bit easier to deadlift and carry them. This also makes it a bit more difficult to do push-ups on the handles. A third option if you are looking for something lighter and a bit smaller you can get the 4-gallon containers. These work better for shorter and/or smaller frame individuals.

The 7-gallon containers weigh 2 pounds each empty. Full they are 60 pounds apiece. The cool thing is that you can adjust the weight by adjusting how much you fill them. Another added benefit is that when they are not full the water movers around a lot more. This makes lifting and carrying them more challenging and can provide a different and perhaps harder stimulus to your muscles.

Below is the weight of water in relation to gallons.

1 gallon of water weighs 8.33 lbs.

2 gallons of water weigh 16.66 lbs.

3 gallons of water weigh 24.99 lbs.

4 gallons of water weigh 33.32 lbs.

5 gallons of water weigh 41.64 lbs.

6 gallons of water weigh 49.97 lbs.

7 gallons of water weigh 58.3 lbs.

Add the weight of the container you are using, and you will have the weight of each container for your workout.

Below are two awesome total body workouts that take less than 30 minutes using water containers.

Before you begin working out be sure to do a dynamic warm-up to get your body ready for the workout and to help prevent injuries.

Workout 1:

10 Deadlifts.

25–40-yard farmers carry.

10 push-ups using the container handles.

Rest 60-90 seconds and repeat.

Perform 3-7 rounds depending on you your goals and fitness level.

Workout 2:

10 Bent over Rows.

10 Triceps Dips or Push-ups using container handles.

Farmers Carry the containers up and down a set of stairs 1-2 times OR do 8-10 step-ups for each leg.

Rest 60-90 seconds and repeat.

Perform 3-7 rounds depending on you your goals and fitness level.

So now you have two “fun” and challenging workouts that you can do outside with minimal equipment. Use your imagination for other exercises! You can also do a higher number of reps or additional sets as you get more advanced. One last added bonus is these containers are great to have for extra fresh water during emergencies.

Give this workout a go and let me know what you think.

To your health,

Kevin

Building an Awesome, Effective, and Inexpensive Home Gym Part 1

March 8, 2021

| Uncategorized

Since the spread of Covid-19 our world and especially the workout world has been turned upside down. With gyms closing or only operating at limited capacity, and the fear of going back to a gym many have chosen to go the home gym route. This movement has led to the advent of cool but expensive home gym systems such as, Peloton, The Mirror, Tonal, etc. and a shortage of a lot of the basic home gym equipment such as dumbbell, kettlebells, barbells, benches and racks etc. These home gym systems are cool and do offer a lot of benefits and a large decked out home gym is awesome but many people do not have the space or the budget to have these systems or a big home gym. This leads us to an important question?

What equipment should I buy to create a functional, effective, space saving and portable home gym?

If you are wondering the same thing then this post has you covered.

In this post I put together a list of 5 pieces of equipment that can create a formidable home gym. This equipment will offer you endless variety, allow you to advance as you get stronger, gives you portability and it takes up very little space.

Here it goes.

1-2 Kettle Bells. For females I recommend a 15# and a 20# or 25#. For men I recommend a 20# and 30-35#. These weight options allow you to start at a lighter weight as a beginner and progress to a heavier weight as you get more advanced. It also allows you to have a lighter kettle bell for unilateral or single arm/leg movements and a heavier kettlebell for double arm/leg movements. Kettlebells are one of the most versatile pieces of equipment that offer endless challenge, variety, can be used for both strength and conditioning and can easily fit under your bed or in a closet. Price varies by weight and whoever is price gouging right now and can range from $36 for 15# to $70 for a 30#. The link I have here has them in stock.
Exercise Band Set with handles, ankle straps and a door anchor. Bands are the most versatile, portable, and light weight exercise equipment there is. They take up almost zero space and are great for assisting or increasing the challenge of bodyweight exercises (think chin ups). Lastly bands are great to assist stretching. The set I have linked here also comes with ankle attachments, handles and a door mount. Price $30
Swiss Ball or Physio Ball. A swiss ball is another excellent piece of equipment that offers a ton of variety, can be used to lay on as a bench and can also be used for stretching. It also makes a great seat to improve posture if you sit for work all day. Try switching back and forth between your desk chair and a swiss ball throughout the day. The price is cheap as well around $20-25
TRX or similar suspension system with door anchor. Suspension trainers are another super effective, space saving and light weight piece of equipment. They offer limitless variety and are great for both beginners and advanced trainees alike. Price around $100-$129.
Sliders. Exercise sliders are a great inexpensive piece of equipment that offers a ton of training variety and challenge. The ones I have linked to here are two sided so you can use them on carpet and hardwood floors. They also come in two sizes. I recommend getting the larger size either way as it is more comfortable and easier to stay on them during certain exercises. Price $11

There you have it. You can have an AWESOME home gym with endless challenge and variety for around $250-300. This equipment should last you a long time as well. If you are on a budget then I would recommend one kettlebell and the band set and swiss ball if you can swing it. (Pun intended) You can always get the suspension trainer and a heavier kettlebell later as you progress. The good news is most of this equipment is available now or comes into stock quickly.

This is a simple solution to help keep your health, fitness, and fat loss on track.

Yours in health

Kevin

*If you would like personalized professionally designed programs or to join our fun and challenging virtual boot camp classes please check out the rest of my site for more information.*