#FreeWorkoutFriday NO. 6

Today you will need a coffee table or sturdy bench and some serious ambition to work your core and glutes.

You’ve got your hands full with seven different exercises…and 28 minutes of exercise.

How is that so? 

TABATAS!!!

You will perform 4 minutes of each of the exercises below:

I get asked a lot how I am able to lift legs three days a week. How am I not sore all the time? How do I not get over trained? Did I always train legs three times per week? Why do I train legs so often?…And the list goes on.

First off, how often you work any muscle group depends on your goals + your genetics.

I like having bigger, strong legs.  I do not have the genetics for big strong legs. I have to work at that, and they need to be trained often to retain their size and strength. How do I know this?

#FreeWorkoutFriday NO. 4

In today’s Free Workout Friday we are going over lower body exercises, their technique + their differences.

Far too often in the gym and on social media I see exercises being done incorrectly OR being called the wrong exercise – NOT COOL, because it leads lovely people like you, astray.

In the video below you’ll see the following:

• Stiff Leg Deadlift
• Romanian Deadlift
• Deadlift
• Sumo Deadlift
• Goblet Squat

We all know the feeling.
 
For about three days you feel off, a little on the tired side, not much of an appetite and your workouts suck…Then it hits you. 

You wake up and feeling like minions are stabbing your throat, swallowing is a chore and maybe your ears are plugged, or snot is dried to your face.  
 
To start off, let me drop a knowledge bomb.

For the sake of today’s writing, I am defining “healthy” as: nutrient dense foods that are low glycemic (meaning they do not spike your blood sugar, mess with hormones, and cause your body to store fat), and have a balance of the three main macro-nutrients (carbs, protein, and fat).

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1.     FRUIT SMOOTHIES

Most smoothies – even the smoothies suggested on the back of my protein powder are really just high glycemic concentrated carbs. 

#FreeWorkoutFriday NO. 2

THIS. This my friend is a killer kettle bell complex. The goal is to perform a tabata of each exercise in the video + listed below.

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes per exercise) for a total workout time of 28 minutes.

This will be intermediate to advanced as far as fitness level required to perform this workout. Note: be prepared for your grip to be challenged.