Here we have another killer workout. This is not a workout to boost your metabolism like crazy, like the other one, although the workout in itself is pretty damn intense and kicks major butt. There are no breaks between the supersets. You keep going from one to the other. The focus here is clearly strength / endurance. The heart rate won’t go up as high but believe me when I say, at the end you will ask, who is done with who, the workout with me, or me with the workout?
Here is what you do:
Combo 1
Squat + Kettlebell Swing, switch arms at the top (3-4 x 20)
Dips on bench with feet on a medicine ball (3-4 x 20)
Rest 30 sec
Combo 2
DB Squats + Biceps Curls, going into a Front Press, check out the video (3-4 x 20)
Chin Up Assists (3-4 x 20)
Rest 30 sec
Combo 3
Push Up Pank + Cable Row (3-4 x 20)
Lateral Arm Raises (3-4 x 20)
Rest 30 sec
Combo 4
Push Up / Tuck in one knee (3-4 x 20)
Dead Bug (3-4 x 60 sec)
Stretch
Have a great workout and let me know if you have any questions.
Okay, here is the thing, I am a chocolate addict! Don’t believe me? You better, because let alone today i consumed roughly 800 kcal in chocolate, piece of cake, ah I mean chocolate. How do I know that? Because I logged it into my favorite free food logging website http://www.411fit.com/. My eyes got bigger and bigger as I logged everything that I ate today. I hear my clients say every day, I just cheated one day. Most of the time that is not true, because you cheat once, you will cheat again, it is easy, especially if food is your addiction. What you need to do is, write down what you eat, maybe not necessarily the calories, but at least what you had. It will open your eyes and forbid you to stick your head into the sand and pretend it did not happen. I had 1700 kcal today, 2000 was my goal and we don’t even have 5.00 pm. I can start throwing my goal out of the window or I decide to at least have a maintenance day. That is what I am aiming for since, I don’t really need to lose any weight. Things you need to do:
If you have a bad day, don’t make it worse by pretending it did not happen or throw in the towel, be honest to yourself!
Write down what you had and decide consciously how you want the day to end.
Drink plenty of water to wash out the taste of your “crave food” out of your mouth.
Make healthy choices for the remainder of the day, because the longer you stay off of it, the harder it will be to get back on it.
Don’t beat yourself up about overeating / pigging out, it won’t change it and just force you to eat more junk if you are an emotional eater, just accept it, enjoy it and move on (sometimes easier said than done)
If you have some time to exercise, throw in some training (look at my former post for a short but highly effective workout.
If you already had your workout, go for a walk or play with your kids, your dogs, play some Wii fit, be active.
This just came to my mind, and I hope some of it find it helpful.
People always think they need tons of time to workout. Good news for you. That is not necessary. All we need is about 20-30 min. That can give you a killer workout and you know for sure you did something. Don’t believe it? I will put a video on here later of me doing a [...]
