Friday, December 25, 2015
It's Christmas! Here's my gift to you: The 12 Days of Fitness (Christmas Workout). I did variations of this with several of my clients yesterday... it's a fun way to get in a decent circuit training workout for the holidays.
There's 12 rounds of this circuit, each round adding an additional exercise with one more rep. It takes about 45 minutes to an hour to complete, depending on your rep speed and rest intervals. It's pretty self-explanatory, but here's how you do it:
Start with 1 minute of skipping rope (or some other form of cardio ie: jumping jacks).
Round two: 2 chin ups and 1 minute skipping.
Round three: 3 dips, 2 chin ups, and 1 minute skipping.
Round four: 4 jumping squats, 3 dips, 2 chin ups, 1 minute skipping.
Round five: 5 inverted rows, 4 jump squats, 3 dips, 2 chin ups, 1 minute skip rope.
Round six: 6 reverse lunges, 5 inverted rows, 4 jump squats, 3 dips, 2 chin ups, 1 minute skip.
Round seven: 7 hanging knee raises, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.
Round eight: 8 twisting pushups, 7 hanging knee tucks, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.
Round nine: 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.
Round ten: 10 Ball knee tucks, 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.
Round eleven: 11 Hip bridges, 10 ball knee tucks, 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.
Round twelve: 12 plank walkouts, 11 Hip bridges, 10 ball knee tucks, 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.
If you don't have certain equipment, or can't perform certain exercises, you can substitute similar alternatives:
ie: bench dips, inverted rows under a bar, plank knee tucks if no ball, jumping "Cheat" chin ups, etc.
Swole Santa and his training partner Jacked Frost want you to do this 12 Days of Fitness circuit before you indulge with family for Christmas dinner tonight.
I hope you enjoyed this video. Let me know if you have any questions and remember to SUBSCRIBE, LIKE, & SHARE!
Tuesday, December 8, 2015
Some footage from the 2015 GNC London Championships (OPA), working the booth for SD Pharmaceuticals, with Christy Wolfe (PharmaFreak).
I've been working a lot of these events lately, and I'm now considering entering a Men's Physique competition myself next year (Masters Class). I've never done a physique or bodybuilding contest so this will be taking me out of my comfort zone in a serious way, but it will be worth the experience.
Also I've had some inquiries from others who are interested in training for physique / figure / bikini comps (after they saw my client transformation testimonials), and I would never offer guidance to others with something I haven't learned, practiced, and experienced myself. So I decided to throw myself right into this, take on as much knowledge in the process as possible, and share it all with you along the way.
So I'll be running this as a "Road to Ripped" video series (with a new video every week or two) following my progress and revealing my nutrition plan, training program / workouts, supplements, posing, tanning, coaching sessions, etc... everything that's involved I'll be sharing with you!
I hope you enjoyed this video series. Let me know if you have any questions and remember to SUBSCRIBE, LIKE, & SHARE!
Friday, November 27, 2015
A few weeks ago my friend Nassim Jebran suggested we try the ten thousand calorie food challenge. Naturally, I accepted. So we started planning which foods we wanted to include, based on our favorite "cheat foods" as well as selecting foods that were the most calorie dense ... we didn't want to make the mistake of trying to hit 10K calories with a crap load of carbs / sugars (which would most likely fill make us feel full right away). We also decided against allowing liquid calories for this challenge.
In the end, I'm not sure we made the ideal food choices in every case... it was tougher than we expected, but did we succeed? Find out!
Monday, November 23, 2015
Working the SD Pharmaceuticals / PharmaFreak booth at the 2015 GNC Ontario Natural Championships in London (Centennial Hall) with Christy Wolfe, asking the competitors what they found to be the most challenging part of preparing for the competition.
Gives you some insight into what these athletes go through while getting ready for a contest!