Full Body Circuit

Looking for a full body workout to gain muscle and lose body fat this is the perfect program:

Dumbbell Shoulder Press: 5 sets till failure

Adapted from: http://www.puma.com/
/system/articles/images/1765/body/gym.jpg?1356133776

Deadlifts: 2 sets of 10 reps
Barbell Bench Press: 3 sets of 6 reps
Single Leg Glute Bridge: 3 sets of 12 reps
Dumbbell Rows: 3 sets of 15 reps
Triceps Pulldowns: 2 sets till failure
Calf Raises: 4 sets of 25 reps
Planks: 3 sets of 60 seconds
Bicycle: 3 sets of 20 reps


Here is a link to find these workouts if you are unfamiliar with them: http://www.bodybuilding.com/exercises/list/index/selected/a

Explosive Lower Body Workout

Adapted from: http://myrealestatebuddy.com/

I played over 16 years of competitive hockey and trained just as much off the ice as on the ice. I have trained alongside many great trainers that I look up to and have learnt a lot from. This workout is to
help an athlete looking to be more explosive in their skating stride, faster off the line in football or stronger on the ball if your a soccer player. Also if your just someone who enjoys working out and wants to become stronger this is a great plan to help you.

Explosive Workout:

Superset:

• Jumping Squats and Single Legged Deadlift 15-20 reps with 3 sets

Superset: 

• Single Leg Squat and Lateral Bounds 20 reps with 3 sets

Lunge Jumps  20 reps with 3 sets

Weighted Step Ups 10 reps each leg with 3 sets

End this with a core circuit that consists of 2 rounds: 

Russian Twist  20 reps each side

Stability Plank Hold 5 seconds each side complete 10 reps

Chops to the knee 15-20 reps each side

Cardio Ab Blast

This workout is going is going to help you blast fat and get ripped... of course aid this with a proper nutrition.

5 Rounds of Ab Blast:

1 Minute Jump Rope

Adapted from:
http://www.siouxfallscompletefitness.com/wp-content/uploads/2013/11/JumpRope.jpg

Bicycle 20 Reps

Adapted from: http://cdn.popworkouts.com/wp-content/uploads/2012/11/bicycle-crunches-exercise2.jpg

Mountain Climbers 50 Reps

Adapted from:

http://www.menshealth.com/mhlists/cms/uploads/1/1001-mountain-climber-483x300.jpg

Kettlebell Workout

The kettlebell workout, we will be hitting our lower body muscles and some upper body muscles as well. The muscles we will be activating during this workout is our quads, hamstrings and glutes. Upper body muscles that will be activated are Posterior and middle deltoid, lats, biceps and triceps.

Here is the workout program: Do three rounds

Kettle Swings 10 reps 

Squat Upright Row 10 reps 

High Plank Row 10 reps

Reverse Kettle Lunge 10 reps

*All images adapted from:
http://www.womenshealthmag.com/files/wh6_uploads/images/1305-15-min-wo-2.jpg
http://martamontenegro.com/v2/2011/06/do-you-have-12-minutes-you-can-get-a-super-effective-workout/
http://www.runnersworld.co.za/training/cross-training/killer-kettle-bell-workout/
http://kettlebellfitnessdk.wordpress.com/2011/11/12/kettlebell-swings-and-common-mistakes/

250 Bodyweight Chest Challenge

This happens to be one of my favourite workouts when I dont have time to go to the gym. The only equipment you need for this is two paper towels and a hardwood floor or a slippery surface. I will get to what exactly the paper towels are used for in just a minute.

This is the break down of the workout:

150 reps pushupsadapted from:
http://speedendurance.com/2014/03/02/how-much-weight-do-you-push-with-push-ups/

150 reps pushups: You will begin with a simple pushup do as many as possible your first set and write it down. For example if you do 25 pushups you now have 125 left over. 

After the pushups move to the sliding fly pushups. This is where the paper towels come into the picture. 50 reps of sliding pushups, do as many as possible again and write down to keep track. 

Click for How to Do a Sliding Pushup

After the sliding fly pushups we will go right into side explosive pushups. Once again we will do 50 reps. Do as many as possible and write it down. 

Click for How to Do an Explosive Pushup

Now you will start the circuit all over again starting at the normal pushup. Continue to count down until you finish all 250 reps. Once you have completed this you have officially completed the 250 bodyweight chest challenge! 

A little advice if you are finding this difficult try putting your knees on the ground to decrease the amount of loud on your chest. 

A Great Website with Healthy Recipes… for Beginners and Experts Alike

I never thought I’d be able to maintain a healthy lifestyle with my sub-par cooking skills.  Here is a website that I use regularly that has healthy, simple, comforting, zero-guilt recipes for health enthusiasts like me.

http://ashleybing.tumblr.com/

Yumsugar.com provides recipes for soup, salads, sandwiches, desserts and party planning.  It even offers recipes for vegetarians and beginner cooks, like me!  I visit this site frequently for cooking tips and how-to videos, and it’s hard to eat the final product without feeling self-congratulatory and accomplished.

With fall weather approaching, I am going to share with you one of my favourite YumSugar.com soup recipes that is warm, delicious and fall-like to me.  I hope you give it a try and enjoy it as much as I do.

Ingredients:

1 butternut squash

1 yellow onion

32 oz. chicken broth

2 tablespoons olive oil

Salt & pepper to taste

Directions:

1.     Preheat oven to 450 degrees

2.     Peel, de-seed and dice squash into squares

3.     Peel and dice onion (roughly 1-inch pieces)

4.     Place the squash and onion onto foil lined baking sheet.  Drizzle with olive oil and season with salt and pepper.  Roast in oven for 45-50 minutes until squash is golden and tender.

5.     In a large pot bring the broth to a simmer.  Add the roasted veggies.  Puree using a blender.  (May need to work in batches).  Add a drizzle of olive oil and enjoy!

For more fall soup recipes, and other quick, guilt free, easy healthy recipes, visit YumSugar.com.

What are your favourite websites for healthy recipes?

Insanity Workout – No Pain, No Gain

Sometimes its hard to stay motivated and keep up to your at home workout regimen.  That’s why I would recommend the Insanity workout DVD’s.  For a low cost, you can workout at home and get great results.

http://clubfitct.com/images/Insanity-Logo.jpg

What is Insanity?

The Insanity Workout is essentially a 60-day full body workout regimen lead by Shaun T (your own at home personal trainer), and the fitness experts are Beachbody.  The 10 packed workout discs also come with a nutritional guide and a variety of workouts including cardio routines, abdominal workouts, resistance training and plyometric conditioning.  You follow the workout program that is set up for you 6 days a week, with one recovery day.  You are bound to see results!

The Breakdown

In the first month, you rotate through six workouts based on the Insanity calendar that is provided for you.  During week five, you are given a recovery period, and a DVD to guide you through it.  Four DVD’s are then rotated through the second month.

With the Insanity workout you burn up to 1,000 calories in one workout.  Your body is bound to feel sore the next day.  I recommend this DVD for people that are already in shape and confident that they can keep up, or up for a serious challenge.

The Catch

The Insanity workout DVD’s are purchased online for 3 monthly payments of $39.95 

(plus shipping and handling) or you can select a single payment option during checkout.  

This may seem costly, however, it’s a small price to pay for the results that you will see.  

And when compared to a gym membership – its peanuts!

Check out this YouTube video for a sneak peak.  

Have you tried the Insanity Workout DVD’s? If so, comment with your review!