Treadmill free cardio workout

Lets face it doing cardio on the treadmill and bike gets boring after a while. Myself, I hate cardio and I know most of my clients do too. This routine is great because it is different and way more interesting than traditional cardio workouts. This routine can be done anywhere. It can be done at home or even in a hotel room or office.

Set the timer for 25 minutes and see how many complete rounds you can finish. Remember you can take whatever rest you need but try to push yourself. Record how many rounds you get and the next time out you want to top that. Do this workout for a third day and aim to beat the workout before.

1) High knees in place-30 sec
2) Jumping jacks-30 reps
3) Squat and kick-10 reps each leg
4) Back kick-10 reps each leg
5) Surfer get-ups-5 reps each side
6) Heisman hops-10 reps each leg
7) Jacknives-10 reps
8) Lateral shuffle-8 reps ( there and back equals 1 )

6 things people do wrong in the gym

1. Doing endless amounts of steady state cardio for fat loss-Dont waste your time doing 45 min of mindless cardio on the eliptical day after day. Interval training is more bang for your buck!

2. Not doing enough resistance training-We all see that guy or girl who spends 90% of their workout doing cardio and then does 10 minutes of weight training to end their routine. If you want to change your body then lift!

3. Giving up on their program- Too often people quite their program within a couple of weeks because they dont see magical results. If it was that easy and took that little of time everyone would be a fitness model. Stay the course and have belief in the program your on!

4. Take too much time to workout- Everyone has a limited supply of time, we are all super busy these days and therefore need to make the most of our time. Keep your workouts short and simple.......under 45min is plenty. Hit it hard and dont waste your prescious gym time. If you get in and get out then you have more time for everything else.

5. No variation- When people get bored and their workout no longer is fun they burnout which equals failure. If your workout doesnt get you motivated or excited to do it then it is time for a CHANGE! Dont fall into doing what is comfortable....do what you need to!

6. People dont overload themselves-Simple basics when you talk about working out is the overload principle. Basically if you want change you must force your body into going beyond what you normally do. If you are pressing for 10 reps with a weight you can do for 15 then you are not overloading yourself. Get out of your comfort zone and results will come!

H4 Fat Burner #14- Max reps giant set

Here is a routine aimed to target every muscle group of the body. Both cardio and resistance training will be incorporated in order to get the most out of your time. Heavy weight is not the focus but rather how many reps you can knock out in the slotted time.

**Do max reps in the time stated next to each exercise- meaning you try and hit as high of a number of reps for 1 minute. If you need to pause during the time you can. During the cardio try and go all out in terms of speed and effort for the time.

1.Row-1min

2.Alternating front lunges-1min

3. Pushups-1min

4. Form of cardio-Bike, Tread, Stairs, Sprints etc- 3min

5. Pulldowns-1min

6. Military press-1min

7.Form of cardio-2min

8. Tricep extensions-1min

9. Split squats-1min

10. Bicep curl-1min

11. "V" crunch-1min

12. Form of cardio-3min

Rest for 3-4minutes. Repeat this 1 more time max.

Interval Training-Mike Boyle article

Mike Boyle is a very very very smart individual...did I mention he is a very smart man in the world of strength and conditioning. The article below is authored by him and covers the subject of interval training. Read and enjoy!

http://www.strengthcoach.com/public/1766.cfm?sd=51

H4 fat burning full-body workout

This is a great full body routine that you can use to burn a ton of calories in your workout in minimal time. I would not recommend this workout for any beginner. Here is the workout on paper.

Everything is a super set and do each super set 3-4 rounds without rest. Take your rest between groupings of exercises.

A1) Dumbbell pushup/deadlift/jacknive combo-6 reps

A2) Box Jumps-15 reps

B1) lateral lunge with dumbbell row- 6 reps per side

B2) Ball slams-15 reps

C1) Lateral band chops- 15 reps per side

C2) Lateral plate squat and press-6 reps per side

D1) Band row and reverse lunge ( palms down grip )-15 reps per side

D2) Floor jacks-20 reps

Now get yourself off the floor and rest your done!

Training in the Sierra's- workout like the pro's

Workout by Art Correa, B.S. Kinesiology, NASM

This is a workout from a friend of mine who owns The Bod-E2 Shop in Fresno, California. He uses this workout with one of his pro athletes, 2010 starting linebacker for the Detroit Lions, Zack Follett. This workout has made the headlines of Yahoo news, Detroit news and will be featured in ESPN the magazine. Art has Zack do this workout in the Sierra mountains with the elevation reaching 8000 ft. Since most of you do not live near a mountain range I have made some changes to the workout. Art uses stones, logs and tree trucks but you can use dumbbells and barbells instead. To see highlights of this workout check out the following link.

http://detnews.com/article/20100712/SPORTS0101/7120391/Watch-Lions-linebacker-Zack-Follett-s-wild-training-video

Warm-up

1/4 mile jog

Dynamic warm-up

-High knees

-Skips

-Frankenstein's

** Walking lift your left leg straight out to the front and extend your right arm out straight, alternate legs and opposite arms

-Side lunges

-Knee hugs

**Step and tuck your knee into your chest pulling it in with your arms

-Kareokas

-Butt kicks

**Try to really kick your butt, this helps with the hamstrings

Workout ( strength training )

Circuit A

Bent over rows w/ dumbbells 3x15 reps

SUPER SET

Squat toss w/ med ball 3x 8 reps

** Squat down holding the med ball, explode up and toss the med ball forward. Pick up the ball and repeat.

Circuit B

Hammer curls w/ dumbbells 3X 12 reps

SUPER SET

Plyometric push-ups 3x 8

** Get into the bottom of a push-up and explode off the ground aiming to get as much height as possible.

Circuit C

Plyometric box jumps- 3x12 reps

SUPER SET

Oblique side tosses w/ med ball 3 x8 reps

SUPER SET

Walking lunges w/ barbell ( or incline walking lunges if outside ) 3x 8 reps

Circuit D

Snatch w/ kettlebell or barbell ( only use if you have great form) 3 x8 reps

SUPER SET

Rear delt flys w/ dumbbell 3x12 reps

** You can replace the snatch with push presses for the shoulders

Circuit E

Jump squats 3x15 reps

SUPER SET

Front raises with dumbbells 3x12 reps

Up-hill sprints x 10

*** If your not near a hill use an incline on the treadmill and do 10 all out 50 meter sprints

Want to burn more calories?

Use an incline next time you run or walk. You can burn up to 50% more calories on an incline compared to level ground. This can be done by increasing the incline on your favorite piece of cardio equipment or simply walking or running up hills or any elevated surface.

Pro's

• Larger muscles must work that much harder and therefore you burn more calories


• You will get more bang for your buck in less time at the gym


• Firm up your butt and back of your thighs

** Remember to take it slow especially if you have never really worked out on an incline before. The intensity will be higher and you will get winded quicker. Start slow and then gradually increase the % incline each workout.