GET SUPER STRENGTH!!

So it's that time again where I bring you another crazy workout!! This workout is even more crazier! I mean my friend almost past out doing this routine. Today, I will show you a routine I designed for my friend which he did over the course of last summer. In the beginning my friend, wanted a workout that would be challenging, help him maintain and also induce muscle growth. The workout I gave him did just that plus more!

Not only was the workout challenging and induced some muscle growth, it also made him gain a huge amount of strength. In just 4 weeks after following this routine, he was lifting heavier and pumping more than the required reps when he moved on to a more conventional routine. It's as if he was gaining super strength all the sudden..

In all this workout is great for anyone who has plateaued in their training and are not able to get past a certain weight and or reps. It also good for anyone looking to get in good shape and fast. If done correctly and efficiently the total workout time is 30 - 40 mins. Peep below for the routine. To get maximum results work your way up to 2 - 3 cycles of the entire workout... GOOD LUCK!

Group 1

Chest

Set 1 : Incline Bench Press 6 reps. Rest 10 seconds.

Set 2: Dumbbell Press 12 reps. Rest 10 seconds

Set 3 : Cable flyes 25 reps. Rest 120 seconds

Back:

Set 1 : Bent over Rows 6 reps. Rest 10 seconds

Set 2: Chin-Ups (Netural Grip) 12 reps. Rest 10 seconds.

Set 3: Seated Row 25 reps: Rest 120 seconds

Group 2

Quads

Set 1: Squats, 6 reps. Rest 10 seconds

Set2: Bulgarian Split Squats with weight, 12 reps, Rest 10 seonds

Set 3: Leg Extensions, 25 reps. Rest 120 seconds

Hammys

Set 1: Deadlifts, 6 reps. Rest 10 seconds.

Set 2: Leg Curls, 12 reps. Rest 10 seconds.

Set 3: Back extensions, 25 reps. Rest 120 seconds.

Group 3

Biceps

Set 1: Standing dumbbell curls, 6 reps. Rest 10 seconds

Set 2: Incline cable Curls, 12 reps. Rest 10 seconds.

Set 3: Highcable curls, 25 reps. Rest 120 seconds.

Triceps

Set 1 : Dips, 6 reps. Rest 10 seconds.

Set 2 : Lying Dumbbell Extensions, 12 reps. Rest 10 seconds.

Set 3: Overhead Rope Extension, 25 reps. Rest 120 seconds.

Group 4

Shoulders

Set 1: Standing Military Press, 6 reps. Rest 10 seconds

Set 2 : Seated Dumbbell Press (Elbows facing forwards, pamls facing in), 12 reps. Rest 10 seconds.

Set 3: Dumbbell lateral raises, 25 reps. Rest 120 seconds

P.S. I'm always interested in knowing if anyone reading has tried the workouts and what their results were. Don't hesitate to post a comment with your results...

Improve Performance in less Time, Use the 10-20-30 concept

For the most part everyone is always looking for a short cut to achieve quicker results. Everyone wants a quick way to lose weight faster, gain muscles faster, and improve their performance in a short time period. Well it turns out that scientist at the University of Copenhagen in Denmark have just found a solution! BUT be warned even though its a quick way to get results and improvements, it also requires work and effort on your part. 


They call it the 10-20-30 concept. The new concept was done using veteran runners to measure the results. At the end of the study the runners had an increase in health and performance despite a 50% reduction in the amount of training. 
This is what they had to do; 

• 10 seconds of high intensity running
• 20 seconds of moderate intensity running
• 30 seconds of low intensity running

Repeat each cycle 5 times then rest for 2 minutes. After each rest period, repeat the 1 minute cycle 2 or 3 times then you are done. Nice and easy right? Especially if you don't have a lot time.

Even though they exercised for 30 minutes the runners saw a significant increase in their performance when they ran 5K runs or longer. They were able to run longer and finish the race faster. However, this workout can apply to anyone. From the seasoned athlete to the regular person at the gym. 

If you are looking to to integrate a short run in your workout but are too afraid to try interval running then this is the workout for you! 

For more information on the study head over to the University of Copahagen web site 

• New research shows runners can improve health and performance with less training

SPRING FITNESS TRANSFORMATION!

Want to Transform Your Body? Need Motivation?

Then look no further, WE WANT YOU!

MotionAthletix has weekly outdoor bootcamps on Mondays, Wednesdays and Fridays. Classes begin @ 7 PM. Weekend classes are Saturdays and Sundays @ 10 AM. Location is Cedarbrae Highschool. We meet on the soccer field behind the school. School is located at the Intersection of Markham and Lawrence, south of Lawrence on Markham Rd.

Classes are only $10 and your First Session is Free to tryout. Classes run for 6 weeks.  

Expected results when you complete the camp are:
Reduction in body fat
Better relaxation
Decrease in the midsection
Increase in strength
Greatly improved posture
Weight loss
Improvement in endurance
Gain in self-confidence

To Register please call 647-865-4392

Train like a Marine. HURRAH!!!

We know that spring is here and summer is just around the corner! And I know many of us are trying to get that summer look ready. So what better way then to train like a Marine. As we know the Marines are the most lethal, lean, mean killing machine on the planet! They certainly don't become that way by doing basic training in the military. They are also well trained soldiers both mentally and physically. They have to be ready to go into action any time and under any circumstances. To achieve this they endure some of the most challenging physical exercises you could possibly imagine.

The training routine that I'm posting today is a Beginner/Intermediate training routine. It is a actual routine used by the marines in the military. It is one of my favorites and toughest routines I have ever done. I did this routine in my 3rd year playing basketball in college. It made a HUGE difference in my game. I was leaner, faster, jumping higher and stronger. My core fitness was so strong that I was literally immovable when rebounding or boxing out down low. It also allowed me to play longer, all 38 mins in a 40 mins game.

So do you wanna train like a Marine!?! If you said "Sir! Yes!, Sir! then peep the workout below. And I guarantee that this summer you'll be more muscular, chiseled, and you'll be one lean, mean, killing machine SOB!

Here is how it works. Between each number of repetitions you will rest for 10sec. So you do 1 rep, then rest for 10 sec. Then do 2 reps and rest for 10, Then do 3 reps and rest for 10 secs. The same rule applies on the countdown repetitions. On the Pull-ups and Chin-ups, you must come down and rest without hanging on the bars. Take 1 - 2 mins rest between exercises.

Train Hard. HURRAH!!

Pull-ups: 1-2-3-4-5-4-3-2-1

Chin-ups: 1-2-3-4-5-4-3-2-1

Close grip pull-ups: 1-2-3-4-5-4-3-2-1 (Hands touching side by side)

Wide grip pull-ups: 1-2-3-4-3-2-1 

Close grip Chin-ups: 1-2-3-4-3-2-1 (Hands touching side by side)

Push-ups: 2-4-6-8-10-8-6-4-2

Wide Push-ups: 2-4-6-8-10-8-6-4-2

Close hands push-ups: 2-4-6-8-10-8-6-4-2 (form a triangle with your hands under your chest)

Alternate push-ups: 2-4-6-8-10-8-6-4-2 (One hand in front, one hand to your side. Do one side first then repeat another set with the side hand to the front and the front hand to the side.)

Squats: 2-4-6-8-10-8-6-4-2

Hamstring Curls: 2-4-6-8-10-8-6-4-2

Calf Raises: 2-4-6-8-10-8-6-4-2

GET LEAN WITH THIS MEAL PLAN!

After the holidays we all have New Years Resolution of eating better , healthier and losing weight. So here is a good diet meal plan from the Abs Diet book. Anyone could use this sample meal plan to help them in their quest quest.

Monday

Breakfast

One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later

Abs Diet Ultimate Power Smoothie (number of Powerfoods: 5)
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes 2 8-ounce servings

Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium

Snack #1

2 teaspoons peanut butter, raw vegetables (as much as you want)

Lunch

Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2

1 ounce almonds, 1½ cups berries

Dinner

Mas Macho Meatballs (number of Powerfoods: 3)
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded

1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.

2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.

3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.

Makes 4 servings

Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium

Snack #3 

8 to 12 ounces Abs Diet Ultimate Power Smoothie