Legs Bulgarian Split Squat (variation) – dumbbell in standing leg hand, fingertips, of opposite hand, placed on a support object Romanian Deadlift Single-Leg Deadlift (with a barbell) Seated Leg Press (machine) Walking Lunges (with dumbbells) Seated Calf Press (Machine) – 25 reps x 3-4 sets Cable Lunge (variation) – standing leg, raised, on plate Cable…
Hotel Gym Workout (Treadmill, Weight Bench, Dumbbells)
Warm-up Treadmill (minutes/incline/pace): 3/15/2 3/15/2.5 3/15/3 1/15/3.5 Round 1 Lower Body (weights) – Goblet Squats 12 reps x 3 sets Lower Body (weights) – Lateral Lunges (holding a dumbbell) 12 reps (each side) x 3 sets Lower Body (weights) – optional – straight leg deadlift (holding dumbbells) 12 reps x 3 sets HIIT (lower body-esque)…
Bodyweight Workout #2
WB (whole body) (Limit time between sets to < 10 seconds, if possible) Tuck Jump – 10 reps Single-Leg Deadlifts – 12 reps (each side) Mountain Climber – 15 reps (each side) Clock Lunge – 2 rounds (each side) Prone Walkout – 8 reps ( 1 rep = all the way out & all the…
Bodyweight Workout #1
WB (whole body) (Limit time between sets to < 10 seconds, if possible) Air Squats – 25 Reps Bird Dog – 12 Reps (each side) Jump Squats – 12 Reps Calf Raises – 25 Reps Push-ups – 12 Reps Walking Lunges – 15 Reps (each side) Bicycle Crunches – 15 Reps (each side) Burpees –…
I Eat Doughnuts Sometimes
{via} Doughnuts were a weekly occurrence, at least, at the place I used to work. It seems more like a monthly thing at my new place of employment. I never eat work doughnuts at work. I’m not trying to prove anything by it. I’m not trying to make an, “I’m good you’re bad” statement by…
What, Why, When, and How Much I Eat
All summer, actually for the last 35 (or so) years, I’ve been contemplating what I eat. I want to learn how to feed my body to feel my best physically and psychologically. So much of what, why, when, and how much we eat is based on social and cultural influences. I want to examine when…
How to Make Your Exercise and Eating Habits Work for You
I realize summer officially starts on Thursday, June 21st. But, for me, conceptually it starts around the 1st of June. School is letting out around that time, the weather will be warming up, and the sun will be gracing us with its presence until after 9 pm by then. June 1st is 8 weeks away. …
How to Figure Out Your Daily Calorie Needs
Resting Metabolic Rate (RMR) is basically the amount of calories you would burn in a 24 hour period of time if you just lounged around (were at rest) the entire 24 hours. Basal Metabolic Rate (BMR) is similar but is a much more accurate number because of how the test is performed. Read this: BMR Versus…
3 Strategies to Weekend-Proof Your Diet
“During the work week I do really well with my diet. But, on the weekends my schedule isn’t routine so my diet goes to shit.” I hear this a lot and I relate with it because I feel this way almost every single week! By Friday I’m always ready to relax and have a little…
0 Weeks Out
{Note: These photos don’t really have anything to do with this post. Except: #fitness #fitnessgoals #boxing I just haven’t been taking enough “related content” photos lately and I hate posts without photos.} My fat loss is on track and my workouts are on track. My head is not in the game. I can’t summon “mentally”…