New Year, New You!

January 02 2018

The New Year is here and it's time to get back on track and start 2017 with a bang!!

Here are some simple, yet SUPER effective conditioning workouts that can be done At Home, On The Road, In Your Office or At The Gym. These short, intense, mostly BodyWeight Workouts will boost your metabolism, build lean muscle and help shed all the pounds you packed on over the holiday season!

1. Timed Circuits

A. Complete as many times as you can in 10 minutes

Rest for 2 minutes

B. Complete as many times as you can in 8 minutes

 2. Tabata Mash-Up

Complete 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds for each exercise. Take approximately 1 minute rest between each exercise.

 3. Every Minute on The Minute (EMOM)

Complete the following number of reps for each exercise. Alternate between the three exercises for a total of 7 rounds each. Rest during the remainder of each minute.

  • squats x 12 (rounds 1, 4, 7 ... 13, 16, 19)
  • burpees x 6 (rounds 2, 5, 8 ... 14, 17, 20)
  • leg drops x 9 (rounds 3, 6, 9 ... 15, 18, 21)

 4. 21-18-15-12-9-6-3

Complete the following number of reps for each exercise taking minimal rest as you move between the two.

 5. The 7 Minute Plank

Accumulate at total of 7 minutes in the plank position, resting a few times as possible.

Article by (Train Online)  |  January 02 2018

PREVIOUS: Novice Strength Program

This is a 6 week beginner level program I put together for a client who is getting ready to compete in her 1st powerlifting meet.

NEXT: Masters and Bikini Tall Champion

I would like to give a HUGE shoutout and congrats to my wife who came in 1st place in both the INBF Bikini Masters and Bikini Tall divisions.