Pushing our limits on exercise or the body's capabilities relies more on the destination than the journey itself. In life, you're already learning the aspects of stress through various endeavors whether it's physical, emotional or mental. When it comes to exercise, there shouldn't always be an Endgame but a continuation of consistency, challenging the norm and programming our body to its potential in a long term fashion.
The last few weeks or so, I've gone on a rampage of conditioning workouts that range from microworkouts using supersets to multiple exercises in one circuit where I challenge myself to push my amount of time without resting to really tackle the workout. Quite a number of hours were clocked in and still finding ways to test my body's ability to stay in top condition. There is a time however, to cut back a little or take a full break and recover.
After turning 35, it's starting to hit me that although I'm in great shape now, each year from now on will force me to adjust but it won't stop me from doing what I want to find out. I have pushed my body to grueling workouts that I couldn't do as a teenager if I tried and I have worked around various injuries that still boggle my mind to this day asking "how the hell did I pull that off." Little by little, i'm reducing the amount of jumping I do, focusing more on joint health and doing small workouts that keep my energy levels up but still have the drive to see what my condition is in certain ways.
I do have slight problems in my legs but that's due to the rod and pins that I have to keep in there and have to adjust according to my body's needs and not what others think I ought to do. I don't go around doing sadistic plyometric workouts that harm the joints and don't lift as heavy as I use to do but always learning what I can do for bodyweight workouts and developing strength endurance and stamina. The microworkouts keep me energized throughout the day, the big workouts where I test my conditioning is just that, a test of wills with consistency.
There are limits to what the body is capable of but there are limitless ways to see how far you can take it. I don't however want that feeling when I get older of banged up knees, hurt joints, stiff muscles and inflexibility; I want to be in the shape regardless of my age and be able still be limber, strong and have loads of energy. This is where the step ups lately have come into play, it's a phenomenal exercise for developing cardio without the use of a treadmill and keeping my legs strong throughout the day instead of just a few moments. One of those things of having conditioned strength.
There's no reason why you can't find out what you're capable of, but it is important to be smart in how you do it regardless if you lift weights, bodyweight exercise, cables, Flow Movement, Isometrics or whatever. You have the power to be as powerful as you can be, the question is, how are you going to go about it and are you consistent with it?
Monday, August 19, 2019
Tuesday, August 13, 2019
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Monday, August 12, 2019
Microworkouts Using Supersets
Not all of us have the time to get in that big workout of the day. A lot of our energy is drained either at work, mentally exhausted at around the holidays, paying bills, getting kids ready or whatever; life can throw you little curveballs that you don't see coming. I have found that if you don't have the time you need, why not use the time you do have. Small workouts may not seem that difficult but they can be huge time savers; plus, with the intensity you put into it, they can keep you in good shape.
I've done workouts that lasted 30 seconds to 3 hours and quite a number of them had me resting for an extended period of time. These days, I want to keep my workouts to a minimum so I have more to do with rest of my day. We may not always get a bunch of workouts in but 2-3 that last no more than 5-10 minutes seems doable don't you think? Better yet, why not keep the exercises to a minimum as well and this is where the real fun comes in. Supersets in a nutshell are 2 exercises back to back so, if you keep going back and forth for several minutes, think about how much you're really accomplishing.
Small workouts throughout the day can help keep your energy levels up and give you stamina that also leads to better functioning of the brain by staying mentally prepared for certain tasks or keeping that endorphin high going. With great intensity, it'll feel like more like a sprint than a marathon and the objective is to keep going non stop without a break throughout the allotted time you put in. Here are a few workouts I've done recently (Many done with Step-Ups) that can get you huffing and puffing fast....
10 Step Ups
10 Ab Wheel Rollouts
5-10 minutes non stop
25 Hindu Squats
10 Hindu Push-ups
15 min As Many Times As you Can With Little To No Rest
10 Step Ups
10 Yard Bear Crawl
10 min non stop
10 KB Deadlifts
5 Slam Ball Slams
5 min. non stop
10 Step Ups
5 Burpees
5 min non stop
10 Step Ups
10 Mountain Climbers
5 min Non Stop
Just a few to mention but you can supplement step ups with squats, mix and match various exercises that you can do fast, use weights, kettlebells, bodyweight. You can do Upper Body & Lower Body Exercises together, same muscle groups, opposing muscle groups for even steven or do jumping type exercises it is your choice.
The key is intensity, you also don't want to have sloppy form or you can hurt yourself, do movements that you can use solid form and doesn't cause injury and focus on the task at hand. It takes getting use to doing things non stop because normally we're use to doing exercises and resting between sets but for some people, you don't want to be doing exercises for too long and want to get the most out of it. 10-20 reps of an exercise may not seem much but the more sets you do frequently without resting, will get tougher and this is where you mental toughness comes in.
If you can't do 5-10 minutes non stop yet, start with one minute and build up. If you want to really get your conditioning cooking, do circuits of 3 or more exercises and see how far you can go in a certain time frame. Most of my circuit workouts don't last more than 30 minutes and try to keep it under 45 minutes for a full workout where my rest time between circuits is basically marking off and returning within a few seconds. My goal is to hit 7-10 rounds of a circuit as fast as I can without compromising form and fatigue. I want to have some gas left in the tank.
For the most part about this, microworkouts are fantastic for getting that small window of time in and getting the job done quick without overloading your frame of time. Kids are down for a nap? Hit up a superset, got a few minutes before heading out of your hotel, do a superset of squats and push-ups for a few non stop. These can amplify your cardio big time and develop that lung power that can last you for extended periods of time. Make it work for you.
I've done workouts that lasted 30 seconds to 3 hours and quite a number of them had me resting for an extended period of time. These days, I want to keep my workouts to a minimum so I have more to do with rest of my day. We may not always get a bunch of workouts in but 2-3 that last no more than 5-10 minutes seems doable don't you think? Better yet, why not keep the exercises to a minimum as well and this is where the real fun comes in. Supersets in a nutshell are 2 exercises back to back so, if you keep going back and forth for several minutes, think about how much you're really accomplishing.
Small workouts throughout the day can help keep your energy levels up and give you stamina that also leads to better functioning of the brain by staying mentally prepared for certain tasks or keeping that endorphin high going. With great intensity, it'll feel like more like a sprint than a marathon and the objective is to keep going non stop without a break throughout the allotted time you put in. Here are a few workouts I've done recently (Many done with Step-Ups) that can get you huffing and puffing fast....
10 Step Ups
10 Ab Wheel Rollouts
5-10 minutes non stop
25 Hindu Squats
10 Hindu Push-ups
15 min As Many Times As you Can With Little To No Rest
10 Step Ups
10 Yard Bear Crawl
10 min non stop
10 KB Deadlifts
5 Slam Ball Slams
5 min. non stop
10 Step Ups
5 Burpees
5 min non stop
10 Step Ups
10 Mountain Climbers
5 min Non Stop
Just a few to mention but you can supplement step ups with squats, mix and match various exercises that you can do fast, use weights, kettlebells, bodyweight. You can do Upper Body & Lower Body Exercises together, same muscle groups, opposing muscle groups for even steven or do jumping type exercises it is your choice.
The key is intensity, you also don't want to have sloppy form or you can hurt yourself, do movements that you can use solid form and doesn't cause injury and focus on the task at hand. It takes getting use to doing things non stop because normally we're use to doing exercises and resting between sets but for some people, you don't want to be doing exercises for too long and want to get the most out of it. 10-20 reps of an exercise may not seem much but the more sets you do frequently without resting, will get tougher and this is where you mental toughness comes in.
If you can't do 5-10 minutes non stop yet, start with one minute and build up. If you want to really get your conditioning cooking, do circuits of 3 or more exercises and see how far you can go in a certain time frame. Most of my circuit workouts don't last more than 30 minutes and try to keep it under 45 minutes for a full workout where my rest time between circuits is basically marking off and returning within a few seconds. My goal is to hit 7-10 rounds of a circuit as fast as I can without compromising form and fatigue. I want to have some gas left in the tank.
For the most part about this, microworkouts are fantastic for getting that small window of time in and getting the job done quick without overloading your frame of time. Kids are down for a nap? Hit up a superset, got a few minutes before heading out of your hotel, do a superset of squats and push-ups for a few non stop. These can amplify your cardio big time and develop that lung power that can last you for extended periods of time. Make it work for you.
Monday, August 5, 2019
Shift Into A New Paradigm Of HEALTH
Frustrated with mainstream medicine?
Sky-high medical insurance rates?
Tired of expensive co-pays and outrageous prescription cost?
It’s like Big Pharma WANTS you to stay sick so you keep shelling out cash and padding their fat pockets.
So what if I told you there’s a better way?
A less costly more NATURAL way?
What if you could STAY healthy so you didn’t have to even deal with doctors and drugs?
Well, there are these three brothers who have a great company, Lost Empire Herbs, that are helping people achieve better health naturally.
They offer tons of informative articles and videos about healthy living, lifestyle changes, the history of herbal medicine and remedies, and all the latest studies and science.
Plus, they are the leading source for high-quality all-natural herbs that WORK.
Not familiar with natural herbs? Well, I can assure you, there’s no hocus pocus going on here!
These guys just created a new quick start guide for Wellness Goals…
You just choose your SPECIFIC health goal…and WAAA-LAAAA! You’ll find the best herbs to help you. No more sifting through tons of useless noise and trying to figure it out on your own.
So if you need…
Higher Testosterone levels to regain intimacy and improve your bedroom performance
Sharper focus so you can increase your productivity and decrease distractions
Stronger immune system to fight off nasty colds and viruses
Balanced hormones and moods
Better quality sleep and recovery
Less stress for a calmer, more relaxed state of mind
Increased energy and endurance
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Sky-high medical insurance rates?
Tired of expensive co-pays and outrageous prescription cost?
It’s like Big Pharma WANTS you to stay sick so you keep shelling out cash and padding their fat pockets.
So what if I told you there’s a better way?
A less costly more NATURAL way?
What if you could STAY healthy so you didn’t have to even deal with doctors and drugs?
Well, there are these three brothers who have a great company, Lost Empire Herbs, that are helping people achieve better health naturally.
They offer tons of informative articles and videos about healthy living, lifestyle changes, the history of herbal medicine and remedies, and all the latest studies and science.
Plus, they are the leading source for high-quality all-natural herbs that WORK.
Not familiar with natural herbs? Well, I can assure you, there’s no hocus pocus going on here!
These guys just created a new quick start guide for Wellness Goals…
You just choose your SPECIFIC health goal…and WAAA-LAAAA! You’ll find the best herbs to help you. No more sifting through tons of useless noise and trying to figure it out on your own.
So if you need…
Higher Testosterone levels to regain intimacy and improve your bedroom performance
Sharper focus so you can increase your productivity and decrease distractions
Stronger immune system to fight off nasty colds and viruses
Balanced hormones and moods
Better quality sleep and recovery
Less stress for a calmer, more relaxed state of mind
Increased energy and endurance
Whatever you may be searching for…their wellness goals guide can help!
Are you ready to shift into a new health paradigm?
One where YOU control your own happiness, energy levels, sex drive, and mental power?
If so, click here to learn more.
Discover how to get back to the basics of good health today and how Mother Nature provides us with everything we need to achieve all our health, fitness, and wellness goals.
Get Started TODAY!
PS. And guess what? At Lost Empire Herbs...ALL of their herbs come with an unconditional 365-day money-back guarantee! That's right! They GUARANTEE you'll get results from their herbs or they'll give you a FULL REFUND! Now that's what I call SERVICE!
CLICK HERE NOW!
Friday, August 2, 2019
WHOOMP....HERE IT IS!
Are you having trouble finding the right supplement for your SPECIFIC health & fitness needs?
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Need more energy, endurance, and stamina, to keep up with your busy life, family, and friends without all those risky side effects from expensive prescription medications?
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Using a NEW quick-click-easy-start Wellness Guide.
You simply choose your health goal and WHOOMP THERE IT IS...
All the RIGHT herbs for your needs.
Lost Empire Herbs is the leading source for high-quality, all-natural herbs.
So if you want to…
Regain your sex drive and boost your intimacy- even if you’re over 50
Boost your immunity to protect you from all the nasties going around
Detoxify your body so your brain can focus
Ratchet up Testosterone levels (the success hormone)
Reduce symptoms of menopause and balance hormones
Increase energy and endurance
Improve sleep and recovery
And Lost Empire Herbs just took all the guesswork out of how to get healthy!
So STOP wasting your time sifting through all the noise and the latest crazy health fads...
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