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The Strong and Sexy Workout: Develop a Strong, Power, and Beautiful Foundation

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Building strong legs and glute muscles will give a great foundation...and a fantastic shape!

Your lower body is your base; your foundation.  As with any base, you want something strong, powerful, and supportive.  With toothpick legs, weak hips, and poor balance, you’re going to be in a lot of trouble now and down the road…not to mention, legs without muscular definition and shape aren’t a whole lot to look at.  Despite this, many people gloss over their lower body and simply focus on the beach muscles when they’re working out.  Toned arms, a six-pack, and a nice set of shoulders are great to look at, but functionally, a strong lower body is what separates the “kind of in shape” people from the awesomely fit and athletic super humans among us. 

Combo Training For Great Legs 

A great leg workout is more than just lifting weights.  It’s almost about more than running, jumping, and/or doing sprints.  You see, a great leg workout makes use of BOTH types of training.  Studies have shown that when combining plyometrics with standard resistance movements, you’re able to realize better gains and faster progress(1).  With that in mind, we’ve developed a killer lower body workout that incorporates elements of both into one circuit style, high-intensity routine.

This routine makes use of box jumps, side to side hops, stability movements on a BOSU, and other lower body-centered exercises to give you a full workout.  If you don’t have access to a specific piece of equipment at home, don’t worry about it, all of these movements can be done without the add-ons.  Or if you’d prefer, pull this bad boy up on your smart phone and follow along at the gym. 

Shataar makes use of his athletic background when he designed this fitness class.  The movements you see here are going to help you increase your speed, power, strength, and footwork.  While this may seem unnecessary for the non-athletes among us, the benefit of developing these skills means nicer, more toned, and shapely thighs, hamstrings, and butt.  Now who doesn’t want a nicer shape to their lower body?

Why It Works

What’s more, we’ve had our trainer Shataar lead the pace here, so you’re sure to get a killer sweat and calorie burn if you can keep up.  By utilizing an uptempo pace and minimizing rest periods, Shataar is better able to keep a constant level of fatigue on your leg and glute muscles, thereby giving you a better workout.  Think about it for a second; most workouts you find on the web consist of a series of exercises to complete.  Does this look familiar?

  • 4 x 10 squats
  • 3 x 8 deadlifts
  • 3 x 10 lunges

…..of course that looks familiar.  While I’m not saying this is a poor way to deliver a workout program (heck, we deliver plenty of programs like that on this blog you’re reading), I am saying there is a slightly better way of doing it.  Putting a real-life trainer on your screen in front of you affords you the opportunity to work out at controlled pace and intensity.  Simply follow along with Shataar and you’re guaranteed to work your legs and cardiovascular system to the max.

Our ShareItFitness.com users, as well as some of our blog readers, have had AWESOME results using this routine two to three times a week.  If you’re worried about how you can combine this workout with another plan you’re already on..don’t sweat it, we’ve got you covered.  This program is designed to help you build and lift your butt, develop toned, shapely legs, and develop explosive power that will put you on the track towards a strong and supportive base.

As I mentioned earlier, a strong base is at the very core of almost everything you’re doing fitness wise.  Expect marked improvements in your ability to perform cardio faster (and burn more calories in the process), i.e. running, biking, etc. as well as suffering from less muscle fatigue while performing cardio.  A strong lower body is essential if you want to take yourself from average to AWESOME, and this OnDemand fitness class from Share It Fitness trainer Shataar, is ready to help you get there.

To take The Strong and Sexy Workout, click this link!

 

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Any questions about this workout…How to use it…When to use it…anything at all?  Leave a comment and someone will get back to you shortly.

(1): http://facta.junis.ni.ac.rs/pe/pe2005/pe2005-08.pdf

Re-Energize Yourself: An NFL Caliber Workout for an NFL Caliber Body

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The NFL season is just about here, and I think it’s time we take a cue from the masters of the Gridiron and give our workouts a facelift.  By this time of the year, summer is winding down and your workouts are likely getting just a tad stale.  Like most things, change is needed to continue moving the bar forward.  While there are a million and one ways to mix things up, people often get so overwhelmed with their options that they end up changing nothing. 

In order to combat this, we’re going to take some workout ideas from some of the NFL’s best.  This workout series is designed to increase your strength, power, and speed.  Some of you may be scratching your heads thinking, “Why do I need to increase my strength, power, and speed?”  Well, while you may not NEED those physical abilities, the body that come with developing those physical abilities is something I’m willing to bet you ARE after.  Who doesn’t want to look like a lean, toned, and well-developed athlete after all? 

nflpost1 By performing a workout that quickly shifts between power lifts, speed/agility drills, and advanced lifting formats like drop sets, you’ll be able to effectively train like an NFL caliber athlete and develop a killer body in the process.  This workout is for men or women; workouts that claim to be gender-specific are almost always gimmicky and you should steer clear.

The following plan gives you two separate days of workouts.  Based on your current fitness program you may want to combine both days with what you’re currently doing, you may include only one, or you may decide to repeat the workouts below up to 4-5 days a week. 

Workout A

The first workout in this series is all about helping to increase your speed, agility, and explosive power.  Again, these may not seem like vital life skills given your occupation, but developing these skills by way of this workout will help you burn tons of calories, increase lean muscle mass, and tone up across your body.  All you’re going to need t accomplish this workout is a little area outside or in your gym, making it highly versatile.   You’ll be performing this workout circuit style, moving from one exercise to the next with rest only when indicated.  This format of workout will help increase your endurance, fatigue the muscles in your lower body helping you build a lean set of legs and butt, and torch calories and fat. 

  1. 5 yard sprints x 25.  Get down in sprinter’s stance and explode up and as fast as possible for 5 yards.  Stop, rest 5 seconds, repeat.
  2. Four Point Runs x 10.  Set up four cones or points in a square, each side ~8 yards long.  Shuffle sideways from point 1 to point 2, run in reverse from point 2 to point 3, shuffle sideways from point 3 to point 4, and sprint forwards from point 4 to point 1.  Rest 10 seconds and repeat nine more times.

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      3.  Criss Cross Runs x 10.  This drill is slightly different and will help you work on your foot work, agility, and explosive power.  Shuffle from point 1 to point 2.  Back pedal across the box from point 2 to point 3.  Side shuffle from point 3 to point 4.  Run full speed ahead from point 4 back to point 1.  Repeat 9 more times.  Do your best to limit the time it takes to transition from a shuffle to back pedal to full speed ahead.  As you continue to work on this type of drill you’ll develop the fast-twitch muscle fibers in your league which will improve your speed and agility, all while giving you a nice, shapely tone.  Rest 90 seconds before moving on to the next part of this workout.

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    4.  100 yard sprints x 10.  Get yourself on a track or football field for this one, or simply walk off 100 yards.  Sprint 100 yards as fast as possible, rest for 10 seconds, repeat.  This is a variation of HIIT training which will burn a ton of calories, exponentially increase your endurance, and leave you in fantastic shape.  Rest 90 seconds before moving on to the next part of this workout.

   5.  High Knee Runs x 10.  Set up cones, or simply walk off 20 yards.  Run with HIGH KNEES from one point to the other.  Turn around and run back; that’s 1 full repetition.  Rest 10 seconds between each full repetition.  It should be noted that you will not be able to run very fast if you are doing this properly.  Focus on getting your knees as high as possible and do your best not to slack as you tire.  This exercise is great for developing your core, gluteal muscles, and endurance.  Repeat for 9 more repetitions.  Rest 90 seconds before moving on to the next part of this workout.

   6.  100 Squat Jumps/50 Burpees.  Complete each exercise in order, in as few sets as possible.  Explode through each movement, get yourself high off the ground and land softly on the balls of your feet.  Time yourself and continue to try to improve on your personal best each time out.  Limit your rest and really finish strong, this is the final element of the workout.

 

Workout B

This workout places a greater emphasis on building your strength and muscle tone by utilizing complex exercises in a circuit style format.  You will perform one set of one exercise, then move on to the next, then next, and so on.  Once you’ve completed the circuit once, you’ll take a break as indicated, then start with the first exercise in the circuit again.  You’ll repeat this entire circuit 8 times through.  Focus on exploding through the lifts and generate power from your lower body during the overhead movements.  All you’re going to need here is a barbell and dumbbell.  Since we’re performing these exercises back-to-back opt for a weight slightly lower than you would normally use. 

  • Barbell Clean and Press 8 reps
  • Bent Over Barbell Rows 8 reps
  • Barbell Squat Jumps 10 reps
  • Dumbbell Snatch 8 reps per arm
  • Box Jumps 10 reps
  • Dumbbell Curls 8 reps per arm
  • Dumbbelll Squat Press 8 reps
  • Rest 60 seconds, repeat 7 more times.

That circuit is brutal, no other way to describe it.  But the great thing is you’re going to get a ton of cardio work (and the associated calorie burn) as well as hit almost all of the major muscles in your body.  This is an extremely effective way of working out as it will literally transform you from an average gym-goer into a full-on, fit, athletic looking bad ass in a short time.  If you’re committed to sticking with this two workout combo for an extended period of time, feel free to play around with this circuit a little.  If you’re performing this multiple times a week, I’d recommend going with VERY light weight on some days and increasing reps 2-3 times for each exercise.  Performing high reps is a great way to build strength, especially when combined with heavier/lower rep days.

So there you have it boys and girls, this is an NFL caliber workout designed to get you in the best shape of your life.  Just because summer is over and cool weather is on the horizon, doesn’t mean it’s time to let your body slack.  You worked hard all summer, get out of the cycle of 3-4 months of hard work, 3-4 months of slacking, and then 3-4 months of ramping back up.  Go medium-high intensity all year long and you’ll be so much further along NEXT summer when you’re getting back into that bikini or board shorts. 

 

The Supercore Challenge: Transform Your Core In Just 6 Weeks

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Want a flat and toned stomach? A cardio/abdominal workout like Supercore will get you there.

Anyone ready for one of the hardest core workouts they’ve ever attempted?  Tired of soft abs, a weak lower back, and flabby gut?  I think I see a couple of hands raised…keep reading because we’re bringing to you a killer routine designed by one of San Diego’s best trainers.

Great, Another Ab Workout….

Not just another ab workout.  Supercore not only focuses on all aspects of your core, it does so in a timed circuit fashion, making the intensity light years ahead of your standard core workout.  Much like another abdominal workout we created for you guys several months back, Supercore is so effective because of the elevated pace at which you must follow.  As I’ve explained before, a great abdominal workout isn’t just a bunch of sit ups and other exercises thrown together.  A great abdominal workout is going to elevate your heart rate, speed up your metabolism, and help you burn calories and fat WHILE hitting your muscles.  A thousands crunches may make your muscles really sore, but it’s not going to do a lot for your fat burning potential.

We should know by now, the key to a great six-pack isn’t doing tons of abdominal work alone.  Complex abdominal work in conjunction with ample cardio to strip fat away is what will deliver you a sizzling six-pack.  Unless you’re doing some core work at the end of a full-length workout, I would suggest you ALWAYS find a way to include a cardio element, or at the very least something that raises your heart rate, when doing abdominal work.  This type of workout falls into that old “two birds, one stone” theory.

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Understanding Your Abs

Your abominals are actually one large muscle.  While they have multiple layers to them, they aren’t different muscles in the way your shoulders, triceps, and biceps are all distinct muscle groups that come together.  With that in mind, we need to be especially careful in how we work out your core muscles.  Since we’re dealing with ONE muscle, we want to work things as effectively as possible without over training.  You may hear some guy say he does 1,000 crunches a day and then he’ll show you his washboard stomach.  While this may work for him, I can tell you, it most certainly will not be the norm for everyone else.  Our goal is to use a variety of complex abdominal exercises, hitting the muscle from various angles to ensure its been fatigued properly, but without over training which can lead to injury and/or slow gains.

Our trainer Megan Williams accomplishes this by doing several outside-the-box exercises that are guaranteed to hit your abdominadl from top to bottom, inside to out.  By making use of a BOSU ball and a small medicine ball, she is able to increase/decrease leverages during the workout and increase the load when appropriate.  Her fast pace between exercises will deliver a nice sweat while slowly increasing your heart rate.  This class is nearly 30 minutes long so make sure to have water nearby as the breaks are few and far between.  If you want to really step it up, feel free to run through this class again for almost an hour of intense core/cardio work.

Why This Workout Kicks Every Other Core Workout’s Ass

Very simple; because this isn’t just a list of exercises for you to follow.  Megan has dictated the speed at which this workout should be accomplished.  By doing so, things are more regulated and the greater control the professional has over the workout, the better.  The only thing you need to do is keep an eye on your screen, replicate her form, match her pace and intensity as you follow along.  By doing so, you’re guaranteed to be working just as hard as your trainer.  By working out as hard as the super fit Megan Williams, you’ll be guaranteed to start seeing differences in your body in no time.

Don’t have access to a BOSU ball and/or medicine ball?  No worries…feel free to sub out an exercise ball for the BOSU or a small dumbbell for the medicine ball.  If you’ve got none of the above, simply follow along without the equipment, or take this workout with you on your smart phone to the gym and follow along with their equipment.

The Workout

If you’re ready to see what Supercore is all about, simply click the link below and get ready to sweat!  If you’re looking to take the Supercore Challenge; we suggest you run through this video workout back-to-back, 3 days a week, for 6 weeks.  If you’re able to stick to that schedule and not miss a workout, you’ll be guaranteed to see a difference in your midsection.

Take the Supercore Challenge by clicking this link.

If you’re looking for additional OnDemand fitness classes sign up for free at shareitfitness.com and browse our OnDemand library.  We’ve got hundreds of other classes designed to help you get into the best shape of your life.

How 60 Seconds Can Make or Break Your Workout

Posted on by Posted in Cardio Training, Training, Weight loss 4 Comments

 

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Start performing high-intensity exercises like box jumps during those precious 60 seconds...

 

To most people, 60 seconds isn’t much.  General consensus is that not much can be done in just a minute.  But hang on…what happens when you combine lots of those insignificant little minutes together?  ….Well, they combine forces and become a powerful chunk of time.  I realize this concept is a bit heady and I probably just blew everyone’s minds, but stay with me….

So think about it…when you’re working out you’re most likely taking a rest between sets, am I right?  For 60-90 seconds, you sit around doing nothing but allowing yourself to catch a breath and your muscles to regain their strength.  Let me first say, there is nothing wrong with working out in this format; hell, I work out like this from time to time.  But with all things fitness, what you are doing needs to be customized to your specific goals. 

Working out with 1-2 minute rest periods after each set is great for those looking to maximize their muscle mass, i.e. get big.  Typically this type of workout is done by bodybuilders, strength athletes, and your run of the mill brodies looking to pump up those beach muscles.  But for the vast majority of you SIF’ers, your goals are different.  You most likely aren’t trying to build a huge chest and pair of biceps.  You guys and girls are more concerned with losing that annoying bit of fat on your stomach, improving your endurance, or adding lean muscle mass evenly across your body.  Doesn’t it make sense to opt for a workout that helps you reach your goals and stop using the standard lift, rest, lift sequence that is so common?  Of course it makes sense…that’s why I’m writing this article.

You see, those 60 seconds between each set are valuable….very valuable.  It’s during this period of time that you are able to transform your boring, hardly effective workout routine into something that will actually transform your body and make even the most fit people in your gym respect what you’re doing.  When you reach fatigue, and continue to push yourself further than what you normally do, your body doesn’t know how to react.  While your body is freaking out and unable to adapt to the additional work load, magic happens.  Your endurance increases, your muscles slowly become more developed and defined, and the fat begins to start melting off your body at an increased rate. 

So, for those of us who aren’t all about our beach muscles or actively engaged in sports requiring great strength, it’s time to change-up your workout format.  One quick point; I’m not saying to NEVER rest.  Rest is important..I’m just saying to make less wasted time by utilizing 60-75% of the time you’re currently resting after sets. 

Below you’ll see the best ways to maximize the 60 or so seconds between your sets and amplify the gains you’re making.

  • Cardio between sets.  Performing strength-based exercises followed by periods of intense cardio is one of the best things you can if you’re going for a total body transformation.  Expect to increase your EPOC which will increase your metabolism, which leads to greater fat burn during (and after) your workout.  A lean, athletic, and healthy body is sure to follow anyone who pushes themselves with this type of workout.  Feel free to get creative with your exercises, but an example would be:

Bench Press/60 second jump rope/Military Press/60 second jump rope/Bench Press/Rest

  • Supersets.  If you’re one of those people who has trouble putting/keeping on weight, and want to focus on building your muscles, go for this type of training over the standard lift/rest/lift sequence.  A superset is when you complete two exercises back-to-back without rest between sets.  You can superset the same body part, i.e. bench press and dumbbell flys or opposing body parts, i.e. skullcrushers and incline dumbbell curls.  Supersets are great for giving you a great muscle burn while also helping you improve your endurance.  A well-designed plan utilizing a lot of supersets will do wonders for your metabolism and physique in general. 

 

  • Short rest.  As you probably realize by now, variety is the spice of life.  It’s also what keeps your body making progress.  If you’ve been accustomed to 60-120 second rest periods, mix things up.  Short rest is strictly timed and makes use of very short rest periods to throw your muscles out of whack.  Rests of 10-20 seconds will allow you enough time to complete another set, but keep your muscles in a near constant state of fatigue.  Consider bringing over a couple sets of weights so you can move to a lower poundage when things become too difficult…and they will.  An example of a short rest sequence looks like this:

100 lb lat pulldown/10 second rest/100 lb lat pulldown/10 second rest/75 lb lat pulldown/15 second rest/50 lb lat pulldown

By doing something other than sitting around and reading about the latest celeb to get knocked up or texting your girlfriends about how your boyfriend is an inconsiderate jackass, make the most of your time.  Think about it for a second, if during a 60 minute workout you have 20 rest periods of 1 minute, and you start performing work during 75% of those rest periods, you’ve just increased your workout by nearly 50%, i.e. adding 15 minutes to a 40 minute long workout. 

Those little minutes are going to add up..If you do this every time, or almost every time out, it’ll be like adding another day or two to your overall workout plan.  How much more progress would you be making if you had an extra day or two spent working out?  Probably a lot more than you’re making now.  Don’t underestimate little things like rest period.  By making the most of your workout and utilizing advanced training concepts as mentioned above, you’ll start looking more like an advanced athlete and less like the chick you see flipping through an US Weekly on the elliptical every day. 

 

Want More Awesome Tips, Articles, and Workout Videos From Share It Fitness?

The days of repeating the same old fitness DVD are over.  If you want access to hundreds of group fitness classes and DVD-style workouts on video, available OnDemand 24/7, at the touch of a button, sign up for our premium site, ShareItFitness.com.  We’re giving away free premium memberships for a little while longer, so don’t wait!  In addition to our OnDemand library we feature tons of great recipes, fitness tips like the ones found in this article, live health and fitness professionals ready to answer your questions, and an interactive social network of other like-minded people.  Don’t delay, join the revolution today!

 

Mission Bubble Butt: The 7 Best Butt Exercises to Build Your Backside!

Posted on by Posted in Strength Training, Training 9 Comments

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A theme most common amongst our female clients and readers is the desire for a tight, toned, round, fill in the blank….butt.  And who can blame them?  I’m not one to give someone a hard time for wanting to get a little more bootylicious.  In fact, quite the contrary.

With this in mind, I’ve spent the past several months talking to clients, trying things out, and generally seeing what produces the best results.  While results will vary slightly since we’re all programmed a bit differently, in general, these seven butt exercises are far and away the best things you can do for your backside.

Of course, if you’re already on one of our butt-oriented training plans (that doesn’t sound weird…..), feel free to keep doing what you’re doing.  These exercises are there to provide ideas for people looking to include new exercises into their own training routines.  Of course, if you want to try out some of these, regardless of the plan you’re on, that’s fine too.  As I always say, fitness isn’t an exact science – there isn’t only one way of getting to the finish line.

  1. The Deadlift – You probably expected to see this one on here.  While it is an old, unsexy, and perhaps overused staple, it still provides one of the best all-around workouts for your butt, hamstrings, back….pretty much all the muscles on the backside of your body.  With the deadlift in particular, make sure you use good form as not to hurt yourself.
  2. Butt to Floor Squats – Get yourself on the Smith machine and instead of stopping at 90 degrees, continue all the way until your butt is just a hair above the floor.  Many people will caution this is bad for your knees, but according to research on the matter, they are misinformed. Going all the way down will place greater stress on the hips, glutes, and hamstrings (which can handle heavier load) and LESS on the knees..making this easier on your joints, but harder on your butt.  You’ll want to use lighter weight at first and work your way up (1) (2).
  3. Bulgarian Squat (Jumps) – Prepare for some serious soreness.  These can be performed with a barbell behind your neck, holding dumbbells in your hands, or without any weight at all.  Alternate between jumps (may want to use no weight to start) and weighted squats without the plyometric aspect of the jump.  This movement puts a ton of stress on the upper hamstrings and glutes…helping you develop a nice, rounded rump.
  4. Reverse Lunges - Feel free to add a barbell or dumbbells for added resistance during this exercise.  Keep your body up right, press through your heel, and feel as your butt starts to burn with lactic acid build up.  To spice things up and target the outer parts of your butt, step back at a 45-degree angle instead of directly back.
  5. (Barbell) Squat Jumps – Another exercise that can be customized to increase difficulty, i.e. adding a barbell.  Squat jumps are a great plyometric movement that will hit the muscle fibers in your legs and butt in a different way.  When combined with standard weight training exercises like the deadlift and standard squats, progress is compounded, making gains more significant.  EXPLODE through your jump, get as high off the ground as possible, and land with soft feet/knees.
  6. Reverse Running/Walking on Treadmill – Not only is the treadmill a great cardio tool for burning calories, it can do wonders for the muscles in your legs and butt.  Set the speed anywhere between 2-5 miles per hour depending on your ability and start walking/jogging…in reverse.  To really up the challenge and place an even greater resistance on your glutes, increase the incline.
  7. Single Leg Hip Thrust – This one takes a little more practice to get right, but once you do…look out.  By allowing a full range of motion you are able to adequately target the muscles in the glutes and hamstrings to a degree matched by few other lower body exercises.  Try using high reps, fast reps, slow reps, etc. as you progress with this exercise to keep things fresh and your muscles guessing what’s coming next.

Start to incorporate some or all of these into your routine or fitness plan and you will absolutely begin to notice changes in your lower half.  As you progress, bump the weights when needed, mix up the types of sets you do, and always keep good form.  Until next time..happy lifting and good luck on your quest for a bootylicious butt!

 

(1) Ariel, B.G., 1974. Biomechanical analysis of the knee Joint during deep knee bends with a heavy load. Biomechanics. IV(1):44-52.
(2) High- and low-bar squatting techniques during weight-training. Wretenberg P; Feng Y; Arborelius UP, Med Sci Sports Exerc, 28(2):218-24 1996 Feb

The 30-Minute Core Crunch Workout: A New Approach to Abdominal Training

Posted on by Posted in Strength Training, Training Leave a comment

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I was at the gym last night, and in between sets, I noticed a couple of girls doing a core workout. They were alternating between crunches, planks, and flutter kicks.  As I often do, I take note of what other people around me are doing at the gym.  Sometimes I’ll see someone doing something awesome and start incorporating their exercise techniques into my own workouts.  Other times I’ll see something being done incorrectly or half-assed, and it’ll probably a little motivation to touch on it in a blog post.  In this case, it’s the latter (I promise I don’t judge!).

The Mistakes Most People Make

The girls had the right idea, but they lacked the focus and intensity required to make any actual changes.  This got me thinking.  The more I thought about it, the more I realized most people I see doing abdominal work are all making similar mistakes…

  • Too long of rest periods between sets
  • Stopping before adequately fatiguing the muscles
  • Performing similar exercises which only hit limited areas of your core muscles
  • Not pushing themselves past the point of that intial “burn”

Your abdominals are easy to work, but hard to work effectively.  They are accustomed to supporting your weight and keeping you upright throughout the day; because of this, they need to really be pounded to realize any significant changes.  Unlike a muscle such as your rear delts which don’t see much repetitive stress and can be worked to exhaustion fairly easily, your abdominals are a tough nut to crack.  To maximize effectiveness, an abdominal routine needs to have a heightened degree of focus, planning, and intensity.  Anything else, and you’ll likely be spinning your wheels.

Think about yourself for a minute.  How long have you been working on your core?  If you’re like most people, you’ve probably been at it for a while.  If you still aren’t seeing the changes you’d like, it is absolutely time to consider going about things in a different way.  The problem described above is the exact reason we developed the idea of Pacer Training at Share It Fitness.  Running through a list of exercises or watching a 10 minute video and then going off and replicating it on your own isn’t ideal.  We believe in putting a real life personal trainer on your screen in front of you, running through an entire workout from start to finish, and allowing THEM to maintain the intensity and pace.  You just follow along with the trainer.

This method of training has proved very successful as the most important variable has been controlled; intensity.  You see, successful workouts all bring the proper intensity, while on the otherhand, time wasting workouts lack intensity.  When you’re going through things on your own, it’s easy to take longer rest periods, not push yourself to complete a set, or do half reps when you fatigue.  Pacer Training forces you to keep up with your trainer and encourages you to keep pushing until you’ve finished.  If you’ve never trained in this style….get ready for a serious challenge.

Core Crunch

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All you've got to do is keep up with Jessica and results will follow...

With that in mind, we’ve got a really great 30-minute core routine that is guaranteed to leave your muscles feeling the afterburn.  This routine utilizes isometric holds, a variety of crunches, and an exercise ball to hit your entire core in a variety of ways.  Even better, our trainer Jessica keeps an uptempo pace as she flows through the workout, making sure the hard to hit core muscles are adequately fatigued by the end of this workout.

If you’re feeling up for the challenge, click HERE to take this Core Crunch workout challenge NOW!

Like This Workout?

If you enjoyed this workout and want access to hundreds more full-length fitness classes and DVD-style workouts using our highly successful Pacer Training format, head over to ShareItFitness.com and SIGN UP for our premium site.  Membership is free for a little while longer, so don’t delay and get started on your total body transformation today.

The “Level Up” Workout: The Only Workout Plan That Progresses As You Do

Posted on by Posted in Cardio Training, Strength Training, Training, Weight loss 21 Comments
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Want the body of an athlete? The Level Up Workout Will Get You There....

Doesn’t it seem like almost all fitness plans are designed the same way?  Week 1 you’re doing this, week 2 you’re doing this, etc.  It’s just a steady stream of exercises and workouts to complete.  There is no real concern for how you’re progressing or in some cases, not progressing.  Let me say, I don’t think workout plans created in this manner are inherently bad.  Personally, I’ve created general fitness plans, plyometric weight loss plans, and a variety of other plans that follow this format.  When attempting to create a workout plan for the masses, this is an effective way to go about doing it.

But after hearing countless stories and frustrations from clients and our online users about their own personal situation, it got my wheels turning.  What if there were a way to create a fitness plan, like the highly successful Total Body Blitz, that was more in tune with each individual and their abilities?  Could it be possible to give direction to tens of thousands of people at one time, but respect the different fitness abilities of each individual?  It took a little while, but I’ve put together what I think is the solution to this problem – The Level Up Workout.

The premise behind The Level Up Workout is simple…

  • Scheduled challenge workouts keep things interesting and always give you something to work towards
  • You only graduate or “level up” to the next phase of the fitness plan once you have passed the challenge workout.

I find introducing periodic challenges is a fantastic motivator for a couple of reasons.  People are generally motivated by a challenge and it helps define the progress you’ve been making.  By formatting a workout plan based on this idea, we’re able to allow people to move on to the next phase at their own pace.  No longer are you thrust into doing something too difficult simply because the plan dictates that you do so.  You only “level up” when you’re physically able to do so..simple as that.

The Level Up Workout

The Level Up Workout is designed as a general fitness plan to help you lose weight, i.e. burn fat, build muscle, and develop an overall athletic physique. This plan uses some of our best workout routines as daily workouts, ensuring each day is unique, effective, and challenging.  If you are able to pass the initial challenge workouts, feel free to start at later weeks.

Week 1/2/3 – Focus on establishing a base of endurance for the workouts ahead.

Week 1/2/3 CHALLENGE WORKOUT: Run 1.5 miles in 12 minutes or less.

 

Week 4/5/6 – Continues to focus on endurance while bumping strength training aspects by placing greater emphasis on strength/cardio combo workouts.

Week 4/5/6 CHALLENGE WORKOUT: The 1,200 Rep Challenge. Complete in 26 minutes or less.

 

Week 7/8/9 – We’re going to bump the strength aspect along with our cardio focus during this phase by introducing complex workouts.  Continue to push yourself by using weights that cause muscle fatigue on the last rep or two of the final set.

Week 7/8/9 CHALLENGE WORKOUT:  The 500 Challenge (may use pull up assistance if needed).  Complete in 25 minutes.

 

Week 10/11/12 – Keep doing what you’re doing.  If you’ve made it this far you’ve been totally changing your body and should be making serious progress.  We’re using a lot of HIIT cardio during this phase to increase your fat burn potential and bump your endurance for the challenges ahead.On weight training days, increase the weight as the reps are significantly decreased during this phase; continue to reach fatigue on your last rep of the final set or two.

Week 10/11/12 CHALLENGE WORKOUT: The 300 Workout (For the deadlift and snatch, use the same weight you would use when doing 3 sets of 10.  Use 50% less weight than your deadlift when doing windshield wipers while holding the barbell).  Complete in 31 minutes or less.

 

Week 13/14/15 – We’re going to hit the almost 4-month mark at the end of this phase.  By now, you should already be seeing huge changes in your strength levels, endurance levels, and overall physique.  Things are intense at this point.  If you aren’t able to keep up, I would suggest going back to the previous phase and focusing on nailing the HIIT cardio workouts.

Week 13/14/15 CHALLENGE WORKOUT: 6.2 mile run, 24.8 mile bike ride, 1 mile swim.  If you don’t have access to a pool, substitute the swim for a 3.1 mile run.  Complete this Olympic Tri workout in under 3 hours.

 

**If you are unsure how to perform specific exercises and don’t see a link to a demo on Youtube, simply head over to ShareItFitness.com and browse our Body Diagram containing hundreds of exercise demos on video (or click the previous link).

 

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Photo courtesy of Instinct Magazine

This is the final challenge in The Level Up Workout.  If you are able to complete it in under 3 hours, give yourself a huge congratulations.  If you are simply able to complete it, give yourself a congratulations nonetheless.  You just completed an Olympic distance triathlon.  Bet you didn’t think you could do that when you started all of this, did you?  It’s a huge accomplishment and something to be proud of.

Hopefully by now, a new way of looking at working out and fitness has been instilled in you.  You are now a full-blown lean, mean, athletic machine.  You have what it takes to push yourself harder and further.  But don’t think you’ve made it to the finish line.  Keep working hard.  Sign up for a real triathlon, go for a half-iron man, push yourself to lift heavier weights….The goal is to never stop challenging yourself.  The benefit is going to be continuing to improve your health and creating a body to die for.  Take what you’ve learned from The Level Up Workout over the past 5 months and cement the principles, ideas, and teachings into your life.  You are now that bad-ass in the gym people look up to and wonder how they became what they’ve become.  Congratulations, you made it a long way and are so much better off as a result.

 

Like This Article?  Want More Awesome Content From Share It Fitness?

The days of repeating the same old fitness DVD are over.  If you want access to hundreds of group fitness classes and DVD-style workouts on video, available OnDemand 24/7, at the touch of a button, sign up for our premium site, ShareItFitness.com.  We’re giving away free premium memberships for a little while longer, so don’t wait!  In addition to our OnDemand library we feature tons of great recipes, workout plans like this one, live health and fitness professionals ready to assist you, and an interactive social network of other like-minded people.  Don’t delay, join the revolution today!

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Can You Keep Pace With This Intense New Workout Style? Find Out…

Posted on by Posted in Cardio Training, Strength Training, Training, Weight loss 6 Comments
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Combining weight training exercises in a circuit style will bump your heart rate and lead to better overall gains.

 

 

Anyone into that two birds, one stone sort of thing?  Hey, I mean, why would you not be?  If there’s a way to save myself some time you better believe I’m going to take full advantage of that.  When it comes to working out, my feelings are really no different.  I find my clients/readers who are making the most progress are the one’s who are using cardio/strength workouts and fitness classes.  This format is opposed to the standard strategy of breaking up a routine into separate strength training and cardio training days.

Complex workouts as well as other types of routines using active rest and/or intense-interval plyometric style training are great for getting you to push your muscles to fatigue while also working your cardiovascular system.  The benefits are two-fold, you maximize your burnt calories, EPOC, and progress, while spending less time at the gym.

Meet “Pacer” Training

Unlike some of the fitness plans and work outs we feature on this blog, today’s is a bit different.  The workout we’re featuring today is a video workout which has been set to a very specific pace.  What does this mean?  It means, the entire workout has been designed to keep intensity high and ensure you are getting a proper workout in.  In order to accomplish this you need to keep pace with Casey, the trainer on your screen.  We talk a lot about “keeping pace” on Share It Fitness.  The reason for this is simple..our trainers have designed our workouts at a specific intensity level to ensure maximum progress.  Unlike a list of exercises to complete, when we utilize our pacer training methodologies, we are more able to have control over the workout AND your progress.  All you’ve got to do is keep up with your trainer…that’s it.

About The Workout

pacer This workout is done in reverse pyramid fashion.  Reverse pyramid is a style of organizing your sets so each time through, you are cutting one repetition off each exercise.  This is an effective way to mix things up and keep your muscles guessing.  Casey will run through the entire circuit in about 8 minutes.  In order to get a full workout in, we recommend using this reverse pyramid circuit, complex style.  What this means is once the circuit is complete (after ~8 minutes) re-start the workout video and run through the circuit again.  You want to shoot for 4-5 total rounds, for a 32-40 minute workout.

All you’re going to need is a set of dumbbells and your own body weight for this workout.  This workout is great for hitting the major muscle groups as well as hitting your beach muscles (shoulders, biceps, etc.).  As I alluded to above, this style of workout is also going to bump your heart rate, increase your caloric burn, and boost your fat burn potential well after the workout has ended as a result of increased EPOC.  Remember, to ensure these benefits, it’s very important that you stay with the carefully designed pace that Casey has set.  If he’s moving too quickly for you, well, you now have a new goal to work towards.

The Workout

If you’re ready for a serious challenge and think you’re up for this total body transforming fitness class, simply click HERE.

 

Have any questions?  Want to know how to make this class even harder?  Leave a comment below and I’ll be happy to get back to you.

In and Out in 20: INTENSE Cross-Training Circuit Routine When You’re Pressed For Time

Posted on by Posted in Cardio Training, Strength Training, Training, Weight loss 5 Comments
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You want to look like a lean, mean, fit athlete? We'll you better start training like a lean, mean, and fit athlete.

athletetrainign1 218x300 It’s Friday…for a lot of you the week is pretty much over and you’ve already begun switching into weekend-mode…even as you read this from your desk at work.  That’s all well and good and I don’t blame you for wanting to check out early….but do yourself a favor and don’t forget about your fitness the way you did about the cover sheets on your damn TPS reports.

Being that it’s Friday, I think something short, sweet, and intense will do the trick today.  I actually created this two cross-training circuit a couple of months ago and ran through it at the gym last night.  This workout is intense and will do wonders for your endurance as well as helping you get a nice muscle burn going.  As I often preach, if you want to look like an athlete, you’ve got to train like an athlete.  This athletic conditioning circuit is perfect for those wanting to break from their standard routine and add a little variety to their workouts. 

Do your best to complete all 10 rounds of the circuit in under 20-30 minutes.

 

The Workout

Rounds 1-5

  • Barbell Squat/Front Press x 10 reps - Holding a barbell at shoulder level squat down and as you rise, push the barbell up and over your head, extending arms fully. 
  • Plated Box Jumps x 10 reps
  • Plank Rows x 16 reps
  • Barbell Curls x 10 reps
  • Jump Rope 1 minute

Aim to perform all five exercises in a row without rest.  After the 5th exercise rest for 30 seconds.  Repeat the circuit a total of 5 times.  At the end of the 5th round give yourself a full two minutes of rest time.

Rounds 6-10

  • Hindu Push Ups x 10 reps
  • Barbell Box Jumps x 10 reps – With the barbell behind your neck perform box jumps. 
  • Curl Press x 8 reps per arm  – Bicep curl into an overhead press.  Perform one arm at a time.
  • Mountain Climbers x 30 reps

This routine is extremely effective in that it utilizes aspects of plyometrics, standard weight training, and traditional cardio to give you an all around total body burnout.  Cross-training in this fashion is a fantastic way to develop a lean physique and an athletic skill set.  Whether you complete in athletics or not is not the point.  By becoming more athletic you’ll be able to function better in real life and protect yourself from injuries that often afflict other, less agile and fit individuals. 

Bonus Work

If you’re feeling especially motivated (as I was yesterday) go for a little bonus work at the end of this workout.

  • 200 crunches in as few sets as possible.  I was able to knock these out in 4 sets…see if you can top that.
  • 200 push ups in as few sets as possible.  For these it took me 5 sets to complete…give it your best shot and try to do it in 4 sets!

Keep in mind this is just one type of cross-training conditioning workout.  There are countless other programs that can be designed using cross-training methodologies that will help you achieve the physique and health you’re after.  Always look to mix things up and head over to ShareItFitness.com if you’re ever looking for more routines, both video and text-based or assistance from our staff of health and fitness professionals.

 

The Flat Tummy Formula: 5-Step Plan for Burning Belly Fat

Posted on by Posted in Cardio Training, Strength Training, Training, Weight loss 16 Comments

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ShareItFitness.com member Angelica T. showing off her flat tummy

Before we even get started, I’ve got to get a couple of things out of the way upfront…The Flat Tummy Formula is intense.  It’s strict, it’s tough, it’s demanding, it’s (fill in the blank).  I get it.  When I developed this 5 step formula to help you burn belly fat and slim down your midsection, I knew what I was asking of you.  I knew a lot of you would fizzle out and not be able to stick to the formula.

The bright side of this  is it really, absolutely, positively, WILL work for you if you can stick to this formula.  I’ve benefitted from being able to test this thing out on family, friends, clients, and even myself over the past 10 years and have found the keys to unlocking “six-pack abs” and making your belly fat a thing of the past.

At the end of the day, like almost all things fitness related, it comes down to how bad you want it.  How bad do you want to have a flat stomach?  How bad do you want to not feel self-conscious?  How bad do you really want that fried chicken?  Do you want it more than a tight and toned midsection?  Truthfully answer questions like that and you’ll have a good idea if this formula is going to be “too tough” for you to follow.

Burning Belly Fat

  1. Cut Sugar and Simple Carbs NOW.  Sugar, high-fructose corn syrup…it’s all junk.  Sugar and other simple carbs) has been shown to have a negative impact on belly fat due to the havoc they wreak on your blood sugar levels.  Avoid the insulin spike, avoid the fat retention, and avoid all the other ugly side effects this white devil brings on.  You want to get serious about your diet?  Stop eating unnecessary sugar; sugar is bad for belly fat.  Now, I do realize fruit contains sugar.  I’m not anti-fruit, I’m just anti-over doing it with fruit.  Be cognizant to the fact that even though fruit is healthy, it still contains insulin-spiking sugars that will cause you trouble if you consume too much.  Shoot for no more than 25 grams per day; with less being even better.
  2. HIIT Cardio 3x a Week.  HIIT cardio, i.e. short bursts of all out intensity followed by longer and more relaxed periods (:30 all out sprint/1:30 jog/repeat 15 times) is THE most effective way to burn fat.  Long and slow bouts of cardio aren’t going to get you where you want to be.  Go with HIIT sprinting and possibly a day of HIIT cycling (on a stationary or actual bike).  A Monday/Wednesday/Friday set up for your HIIT cardio would be fantastic.  Aim to keep sessions around 20-30 minutes to start with an eye on gradually increasing to a full 45 minutes.
  3. Complex Workouts 2X a Week.  Complex workouts are quite possibly the most effective way to get additional cardio AND train your muscles.  This short but intense style of work is excellent at trimming fat, improving endurance, and helping you build lean muscle.  Remember, adding lean muscle mass to your body will help boost your metabolism, which in turn will help your body burn more calories than it otherwise would.  A heightened metabolism is the key to losing your belly fat for good.
  4. Abdominal work 3x a Week.  Ab workouts should be in the 15-20 minute range.  Feel free to tack these on the end of your other workouts, or complete them on off days.  Just be sure to give yourself 48 hours between ab workouts.  If you have access to a gym, day 1 should be heavy.  Do decline crunches while holding a plate, use the weighted crunch machine, perform side bends with a heavy plate in your hand..you get the idea.  Day 2 should be high repetition.   Shoot for 30-40 reps of bicycle crunches, leg up crunches, in/outs, etc.  Day 3, get yourself a $7 ab wheel and just roll it out.  The movement an ab wheel requires hits the abs better than almost any other core exercise in my opinion.
  5. Intermittent Fasting.  Intermittent fasting involves a 18-24 hour fast every so often.  Some do it every other day, some do it once a week.  I find once every 4-5 days is most effective.  And before people get all up in arms about this approach, there have been numerous studies that suggest a reduced calorie diet will lead to longer life spans.  Read about intermittent fasting and increase life spans here or check out this study on intermittent fasting and disease prevention to get a better idea of how some of the medical community views this approach.  Personally, this was one of the biggest factors for a lot of people I’ve worked with.  Take your time to do due diligence and see if IF is right for you.

I should add, there is actually a sixth, unofficial step in this formula.  That step is having PATIENCE and PERSEVERANCE.  The changes you want aren’t going to come over night.  They aren’t even going to come in a month.  Getting the midsection I know you want is going to take several months of work.  But in the grand scheme…what is a few months?  It’s nothing.

flattummymale2 There are going to be days you don’t want to do the workouts.  There are going to be days you want to eat a carton of ice cream.  There are going to be days you swear this formula isn’t doing anything for you and you curse my name.  All of those feelings and emotions will pass.  The people with the greatest success do NOT allow themselves to make knee-jerk decisions or react to emotional thoughts.  Persevere even when you feel you are wasting your time and you will soon find these negative thoughts easier to ignore.  Eliminating negative thoughts and overcoming burnout is the key to achieving success on any fitness plan, whatever your goals are.  Give this plan a solid 3 months.  Make the changes, do the workouts, and give it your all, and I guarantee, without a shadow of a doubt, you will have MUCH flatter, tighter, and a more defined midsection than you do today.

Looking for Additional Support?

Need some help with workout ideas or just want to connect with and hear from other people already using the Flat Tummy Formula?  Come on over to our full site, www.shareitfitness.com, and sign up for your FREE premium membership.  We’ve got hundreds of full-length (15-60 minutes) OnDemand workouts at your fingertips, a supportive community forum, and access to live health/fitness professionals ready to answer your questions or assist you. Membership will be free for a little while longer, so hurry up and sign up before it’s too late.