Go Heavy...go on VACATION!
workouts, quick workouts, intensity, front squat, farmers walk
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Squat and walk your way to a great workout. Leaving for vacation I wanted to get in my whole body just one more time. I am looking forward to a week off from my workouts to enjoy water skiing, swimming and “hanging out” with my wife Andrea and my two boys Trevor and Andrew.
Here is the workout:
Front Squats - 10 Reps
Farmers Walk - to failure
6 rounds of this left me absolutley exhausted!
This was my first weighted squat since my knee surgery in March so I went a bit light at 95 pounds for the front squats. The farmers walk I used 100 pound dumbbells. Take the least amount of rest between sets as you can (even though your going heavy).
Enjoy this workout and enjoy your next week!
Go heavy. Walk heavy. Win.
Dave
www.homeofficeworkouts.com
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on 8/2/2008
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4.1
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Ready...set...sweat!
intense, quick workouts, whole body
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As the month comes to a close I wanted to pick up the pace, so to speak, and really crank up some intense workouts. This one fits the bill! Hold on to your shoes.
As I have mentioned I am no speed demon but I am going to let you in on what I did for weight, reps and time to give you a bench mark, good or bad. For me this workout was 20 minutes and 11 seconds of pure intensity!
1.) Run 1/4 mile (.25 on a treadmill, one lap on a track)
2.) Pull ups to failure
3.) Incline bench with dumbbells at a slight incline (maybe 10-15%) to fail.
Here’s my humble stats:
1.) 1:48 to 2:10 splits on the 1/4 miles
2.) 16, 14, 13, 10 reps on pull ups
3.) 12, 11, 10, 8 reps on the dumbbell bench press with 60 pounds and a neutral grip (palms facing each other)
In total this workout took just over 20 minutes and was I glad to be done!
Do I have to mention it burned tons of calories?
Just did!
Win. Just win.
Dave
www.homeofficeworkouts.com
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on 7/30/2008
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3.6
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Is your fitness recession proof?
quick workouts, whole body workout, calorie burn
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These days EVERYTHING costs more money in the U.S. and around the World. Oil prices are still sky high and so are gas prices. The value of the dollar is only getting worse and the World economy is suffering.
What can you to to make your fitness recession proof?
Try workout from home that will leave you wondering why you ever joined a gym to begin with.
Here is my latest workout that you can do ANYWHERE!
1.) Push ups (any variation) to failure
2.) Sit ups 10 Reps
3.) Box jumps 10 Reps (Step ups can be substituted)
Complete 6 rounds of this as fast as you can. Adding a time element is a sure fire way to increase your intensity!
This combination of volume and intensity will have you gasping for air and burning more calories for up to 40 hours later!
Save Gas. Save Time. Get Fit.
Dave
www.homeofficeworkouts.com
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on 7/22/2008
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11.4
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Huge calorie burn in under 20 minutes
sprint, quick workouts, calorie burn, fitness
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Here is yet another example of getting more out of less. This quick workout is adapted from a crossfit workout I have seen. You can do this inside on a treadmill or outside on a track.
Complete everything you see here for time (as fast as possible)
1.) 1/4 mile (one lap on a track)
2.) 50 Kettlebell swings
3.) 1/4 mile
4.) 50 Medicine ball slams
5.) 1/4 mile
6.) 50 Dumbbell rows (3 point stance, hand on bench)
7.) 1/4 mile
8.) 180 degree Trunk rotations with exercise tubing.
You will be gased!
Just complete the 1/4 mile as fast as you can. Kettlebell swings, med ball slams and dumbbell rows choose a weight you would perform 15 reps with while having great technique. When doing this workout it is meant to be fast but still under control.
The trunk rotations with tubing I tied (wrapped) one end around a machine at the studio but you can use anything that won't move! Face where you attach the tubing and rotate with your hips, pivoting on your feet as in a golf swing, 180 degrees - no further around than that.
Have fun. Sweat. Get lean.
Dave
www.homeofficeworkouts.com
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on 7/3/2008
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13.5
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Every BODY loves a quickie...
workout, intensity, quick workouts, fitness
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If you want maximal Calorie burn in a short amount of time try this workout:
Run/fast walk 1 minute
Push ups 10 Repetitions
Repeat for 10 rounds.
Run or fast walk to an intensity of an 8 on a scale of 1 - 10. Take what your body will give you.
For your push ups...you can perform these however you want and to your own ability level.
Examples:
Hands on the floor
Hands against the wall
Hands on a bench or the sides of a couch.
Alternating hand position with each rep.
Alternating foot position with each rep.
Feet elevated on a chair or bench
Single leg push ups
Hands on push up bars
...I think you get the idea!
Have fun. Mix it up. Get in Shape.
Dave
www.homeofficeworkouts.com
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on 7/1/2008
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6.2
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