Here’s a great routine to challenge the start of your new year. Let’s welcome in 20/10!! Feel free to leave us a comment on what you thought of the routine!
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“The 500”-
Give this workout a try and let us know wht you think!
In each category you find three lifts and rotate the three continuously in reps of 10-20 until you reach 100 reps total. The workout should total 500 reps using 100 reps from each category.
Maximize your time in the gym with this fun, high intensity workout!
Total Time: 42 minutes
Warm-up 5 minutes
Sets and Reps: 3 sets of 60 second work intervals with 20-30 seconds for switching exercises. If you’re really pinched for time cut your sets to 2.
Although you’re timing your sets, speed is not the objective. Execute control over the speed and movement.
If you’ve ever wondered which exercises to do to ‘work’ certain body parts, then this book would be immensely helpful to you. Full of nothing but detailed illustrations showing exercises that effectively stress the muscle groups of the body, this book has a lot to offer anyone who exercises. The book is divided into sections based on body parts and also includes common injuries associated with those body parts and how those injuries are acquired. Mr. Delavier is a skilled artist, which you will see through the pages as he illustrates all of the ‘exercise demonstrators’.
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3 sets of the following:
Treadmill-7:00-10:00 min in duration. (Speed=2.5-4.0 Mph, Incline=10%-15%)
Jump Rope-1:00 in duration.
*Up-downs-10 reps
**Crunch w/Medicine Ball- 25 reps
This workout has three different stages. The first stage is an upper body workout, followed by a lower body, and finishing up with core work. Once one stage is started, focus on limiting the amount of rest between each exercise (i.e. once you start jump roping push the pace all the way through the dumbell rows, then rest). Finish the upper body stage three times before moving onto lower body. Rest between sets should be 2:00-4:00. For an added challenge, time yourself on each stage and try to beat previous time!
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Much more than just another book about Bruce Lee, The Art of Expressing the Human Body is full of exercise information. Aside from being a world-renowned ‘movie star’ and martial artist, Bruce Lee was first and foremost an athlete. One look at his physique in the movie Enter the Dragon and I’m sure you’ll agree that he knew a little bit about working out and what it means to be LEAN.
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Check out some video from Charlie’s Fight for Fitness program that has been getting rave reviews!!
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CONTROLLING AGING
10 WAYS TO HELP RETAIN YOUTH AND PROLONG THE ONSET OF AGING
1. MUSCLE MASS- Americans tend to lose 6.6 pounds of lean body mass each year with the rate accelerating after 45.
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION
2. STRENGTH- The average person loses 30 percent of his muscles and or nerves between age 20 and 70. Strength and size of remaining cells can be increased.
CONTROL FACTOR: RESISTANCE TRAINING
3. CALORIES- At age 70 a person needs 500 fewer calories per day to maintain body weight.
CONTROL FACTOR: REDUCE CALORIC INTAKE
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