Workout of the Day

Workout of The Day: (Bench Press Required)
Warm up:
I usually like to do some type of cardio for my warm up.  It helps get your blood moving, and muscles warm. Pick some cardio activity that you like and go hard for 15 minutes.  I usually play basketball, run on the treadmill, or jump rope.

Workout:
Begin with a light weight warm up set. I usually put 1 plate of 45lbs on each side (do to your comfortability.) The warm up set should be high reps, somewhere around 15-20.  The second set add weight on each side so you should be doing up to 10-15 reps.  The third set put the weight even higher, but not too high because this is not a max lift. On this one I will do 2 plates of 45lbs on each side. Once again try to get 10-15 reps. Then take a quick breather.
Next, put the same weight on the bar as you did on the first rep. We will do a series of 3 reps with different hand positioning. This is a lift with no rest, just one continuous workout.  The first is called wide grip.  Place your hands as wide as you can on the bar and do 10 reps then put the bar up, immediately following that do 10 crunches while you are still on the bench.  Right after the crunches put your hands mid grip about should width apart and do 10 reps then put the bar up, immediately do 10 crunches.  Last is close grip.  Put your hands about 3-4 inches away from each other and repeat 10 reps followed by 10 crunches. Then take a breather.  Repeat this exercise 3X.

Burnout:
Using the same weight on the bench as your last exercise place your hands in mid grip, but this time turn them around so the palm of your hand wraps around the bar facing you.  Do as many quick reps as you can, going until you know you cannot do one more. Good job you got through this one!


Workout of The Day: (Dumbbells Required.)

Warm up: 

Begin with a quick half mile run either outside, or inside on a treadmill.  

Cool down and walk for 1 minute at 3mph.  

Next do 10 slow pull ups (or as many as you can do.)

Repeat this exercise of switching back and forth with running and pull ups 3X.

Workout: (Mixed cardio with muscle building)

Do 3 sets on the 5 Dot Agility Pad (pictured.) do each drill 30 seconds then rest for 45 in between sets. You don't need a specific pad you can draw dot on the ground or even picture them in your head.

          1. First set:  Place your two feet on the bottom left and right dots then jump and place both feet in the middle circle, then jump and land on the top left and right dots, then back to the middle with both feet and then back to the bottom left and right dots.  Repeat for 30 seconds.

          2. Second set:  Similar to the first but alternate feet.  Hit your right foot on the bottom right circle, followed by your left on the bottom left circle, then your right foot in the middle followed my your left foot in the middle, then your right foot on the top right followed by your left foot on the top left.  Then go back to the middle then the bottom and repeat for 30 seconds.  Remember this is a quick drill so go as fast as you can.

          3. Third set: Place both feet on the bottom right circle, then jump to the bottom left, then jump to the middle, then jump to the top left then jump to the top right. Then go back and repeat for 30 sec.

Next:
Using only one dumbbell, lay your back on a bench so you are looking straight up in the air.  Then start with your right arm and do one arm press 10 reps, then switch to your left arm and do the same.  After that super set those with 50 crunches right after.  Repeat one arm press with 10 reps each arm, then do 40 crunches.  Last set do 10 reps each arm, then do 30 crunches.
This is a great starting workout.  I like to start with 70 lb dumbbells for my arm press and work my way up, but do as much as you feel you need.  If you cant do all the things above do your best and get as many as you can and work up to it.  You will feel great about your workout and about yourself.  Keep up the hard work!!!