Energy. Everyone wants it. Needs more of it. Drinks coffee to get it (and sometimes that devil water, Red Bull, too).
So that's why the May issue of Women's Health went over 10-minute solutions for getting more energy, and CB contributed a little workout you can do in your office to overcome the mid-afternoon slump...
Find out how your biological clock influence your daily energy here...
Here's more info from WH...
"According to the journal Psychology of Sport and Exercise, a 2006 report examining 158 studies over 26 years found that workouts as brief as 10 minutes can spark energy levels for up to 4 hours..." Get CB's Energy Boosting 4-exercise routine here - that you can do without equipment
Get more work done in less time with more energy,
Craig and the team at grrlAthlete.com
PS - For more bodyweight exercises...
Pick up any grrlAthlete training manual and get the BONUS TT Bodyweight program for beginner, intermediate, and advanced fitness levels.
As a busy second year teacher in a new school, I knew I had to find a workout that fit my needs and my schedule. Enter Shape Shift. Not only was Shape Shift quick and flexible, it allowed me to feel some of that adrenaline that I had thrived on while playing sports in high school. Although I could definitely feel the improvement in my energy level, I didn't realize the improvement in my body composition until I had to go shopping for an outfit for a good friend's wedding. The sales person actually had to grab me the smaller sizes off the mannequin in the window display! You know, I'm glad my friend had a great wedding, but the highlight for me was the look of shock on a friend's face after he poked my tummy and said, "Wow, someone's been working out!" JJ Hodgson, Saskatoon, SK
Click here to start training to "turn heads" today!
PPS - Not sure what a Y-squat is?
Watch the Youtube video on the grrlathlete.com homepage HERE
Showing posts with label Metabolism boosters. Show all posts
Showing posts with label Metabolism boosters. Show all posts
Friday, September 7, 2007
Intense Fat Burning Circuit
Just wrote up a workout for Women's Health magazine, and decided I'd give you an advance look at a slightly different version of the workout.
We put this together because the 300 workout from MH was super popular, the main reason being the challenge it put out there. The workout was measurable and comparable. Let's do the same here...with some fun exercises that will push you to the limit. Do this circuit at the end of a short strength workout. In week 1, do the circuit only once in a single workout. In week 2, you can do it twice in a single workout. Repeat the circuit twice without any rest between exercises. Rest 1 minute between circuits when you do 2 in a single workout.
NOTE: This is for advanced fitness levels only.Let me know how it goes.
1) Medicine Ball Slams Take a 4-6lbs medicine ball and hold it in both hands at your belly button. Step forward with one foot and lift the ball up over your head. As you plant your foot down, slam the ball into the ground (set up a couple of mats if you are doing this in a gym to dampen the sound). It will look like you are doing a soccer throw-in, but slamming it straight down instead of throwing for distance. After you've done this, race and retrieve the ball and repeat for a total of 8 slams.
2) Squat Jumps Stand with your hands clasped behind your head and feet shoulder width apart. Drop your hips and do a quarter squat then jump up as high as possible. Land with your knees bent and hips back to help your muscles absorb the force. Straighten up and repeat for 6 total jumps.
3) Inverted Row Set a bar just below hip height in a squat rack or smith machine. Lie on the ground with your chest under the bar. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Keep your body in a straight line and row yourself up to the top position. Squeeze your shoulder blades together. Repeat for 15 repetitions. You won't be able to do 15 in one set (most likely), so rest 10 seconds and do some more. Continue in this fashion till you hit 15 reps. You can do the beginner version with bent knees if you want.
4) Decline Pushups, Regular pushups, or kneeling pushups Place your feet on a bench and hands on the ground, just wider than shoulder width apart. Keep your abs braced and do 20 decline pushups, taking your forehead within 2 inches of the floor. Use the same rest pause routine as with the inverted rows. If you can't do decline, do regular pushups, or kneeling if you can't do regular. Don't do it if its too hard for you,
CB
PS - Do you want access to un-censored interviews with the top fat loss experts in the business?
Recently, I published an interview that didn't agree with my point of view on intervals. A reader asked why I would do that...and I said, my membership interviews & discussion forums are uncensored! I am giving you ALL of the best fat loss info, and I'm not holding anything back just because it doesn't make me look good!
This fat loss site is all about your results!
Take a look at these interviews you'll get for only $9.95 per month...(BUT NOTE: The price is increasing to $19.95 per month in June, but if you subscribe by May 31st at only $9.95, you will save ten dollars each month).
Take a look at the latest news to hit the members site...
The Precision Nutrition Fat Loss ProgramAn interview with Carter Schoffer, from JohnBerardi.com, Carter shares with us his knowledge on training, and how to be effective with your workouts. He also takes time to share with us how he likes to formulate his routines. . . .
keep reading6 Fat Burning Hormones & How They Influence Your Weight LossAre you an ovarian body type? Do you have the classic men's belly? How can you control your hormones to lose weight? All of this and more... . . .
keep readingFat Loss Teleseminar #1The first TT Member's teleseminar featuring Craig Ballantyne explaining Turbulence Training for Fat Loss, how to do interval training and how to use Turbulence Training for bootcamps. . . .
keep readingOptimal Hormone Health for Weight LossAre your hormones holding you back from burning fat? This interview is for both men and women, who can learn about how hormones can put your fat loss on hold. So learn how to optimize your hormones for fat burning. . . .
keep readingIssue #6 - The Toughest Leg Exercise EverCast your vote...the world's toughest leg exercise...and the new TT "300" workout...all in the latest edition of the free TTMembers.com newsletter. . . . keep reading
We put this together because the 300 workout from MH was super popular, the main reason being the challenge it put out there. The workout was measurable and comparable. Let's do the same here...with some fun exercises that will push you to the limit. Do this circuit at the end of a short strength workout. In week 1, do the circuit only once in a single workout. In week 2, you can do it twice in a single workout. Repeat the circuit twice without any rest between exercises. Rest 1 minute between circuits when you do 2 in a single workout.
NOTE: This is for advanced fitness levels only.Let me know how it goes.
1) Medicine Ball Slams Take a 4-6lbs medicine ball and hold it in both hands at your belly button. Step forward with one foot and lift the ball up over your head. As you plant your foot down, slam the ball into the ground (set up a couple of mats if you are doing this in a gym to dampen the sound). It will look like you are doing a soccer throw-in, but slamming it straight down instead of throwing for distance. After you've done this, race and retrieve the ball and repeat for a total of 8 slams.
2) Squat Jumps Stand with your hands clasped behind your head and feet shoulder width apart. Drop your hips and do a quarter squat then jump up as high as possible. Land with your knees bent and hips back to help your muscles absorb the force. Straighten up and repeat for 6 total jumps.
3) Inverted Row Set a bar just below hip height in a squat rack or smith machine. Lie on the ground with your chest under the bar. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Keep your body in a straight line and row yourself up to the top position. Squeeze your shoulder blades together. Repeat for 15 repetitions. You won't be able to do 15 in one set (most likely), so rest 10 seconds and do some more. Continue in this fashion till you hit 15 reps. You can do the beginner version with bent knees if you want.
4) Decline Pushups, Regular pushups, or kneeling pushups Place your feet on a bench and hands on the ground, just wider than shoulder width apart. Keep your abs braced and do 20 decline pushups, taking your forehead within 2 inches of the floor. Use the same rest pause routine as with the inverted rows. If you can't do decline, do regular pushups, or kneeling if you can't do regular. Don't do it if its too hard for you,
CB
PS - Do you want access to un-censored interviews with the top fat loss experts in the business?
Recently, I published an interview that didn't agree with my point of view on intervals. A reader asked why I would do that...and I said, my membership interviews & discussion forums are uncensored! I am giving you ALL of the best fat loss info, and I'm not holding anything back just because it doesn't make me look good!
This fat loss site is all about your results!
Take a look at these interviews you'll get for only $9.95 per month...(BUT NOTE: The price is increasing to $19.95 per month in June, but if you subscribe by May 31st at only $9.95, you will save ten dollars each month).
Take a look at the latest news to hit the members site...
The Precision Nutrition Fat Loss ProgramAn interview with Carter Schoffer, from JohnBerardi.com, Carter shares with us his knowledge on training, and how to be effective with your workouts. He also takes time to share with us how he likes to formulate his routines. . . .
keep reading6 Fat Burning Hormones & How They Influence Your Weight LossAre you an ovarian body type? Do you have the classic men's belly? How can you control your hormones to lose weight? All of this and more... . . .
keep readingFat Loss Teleseminar #1The first TT Member's teleseminar featuring Craig Ballantyne explaining Turbulence Training for Fat Loss, how to do interval training and how to use Turbulence Training for bootcamps. . . .
keep readingOptimal Hormone Health for Weight LossAre your hormones holding you back from burning fat? This interview is for both men and women, who can learn about how hormones can put your fat loss on hold. So learn how to optimize your hormones for fat burning. . . .
keep readingIssue #6 - The Toughest Leg Exercise EverCast your vote...the world's toughest leg exercise...and the new TT "300" workout...all in the latest edition of the free TTMembers.com newsletter. . . . keep reading
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