Workout #5: Chest Burnout

DB Bench Press (Incline, Flat, Decline) x 3
10 Bosu Widegrip Pushups
DB Flies (Incline, Flat, Decline) x 3
10 Bosu Widegrip Pushups
[Around-The-Worlds x Unilat. Bosu Pushups x Widegrip Incline Pushups] x 2
10 Bosu Widegrip Pushups
[Incline Pushups x Decline Pushups x Lesnar Pushups] x 3
60 Pushups (multiple variations)

Duration: 38 min

Client (RB) Workout #2: Caloric Expenditure & Balance

Warmup
Elliptical for 3 min @ 7

Interval Workout - 30 min
Ellipitcal @ 8 for 5 min, Elliptical @ 13 for 2 min, 4 Stairs
Elliptical @ 7 for 5 min, Elliptical @ 12 for 3 min, 2 Stairs
Elliptical @ 5 for 4 minutes, Elliptical @ 8 for 3 minutes, Elliptical @ 12 for 2 minutes, 4 Stairs w/Weights

Boxing - 15 min
350+ Punches
75 Jumping Jacks
20 Lateral Jump Squats
15 Jump Squats
Bosu Foot Switches (45 sec)
5 Stairs
Stability Ball Squat (iso-hold, 75 sec total)
Lateral Side-Strafing (120 sec total)

Balance/ Posture
Single Leg Flexibility Exercises x Bosu Rows
[Single Leg Flexibility Exercises x Unilateral Bosu Rows] x 2
Unilateral Opposing Squat Toe-Touches on Half Foam Roller (12ea)
Unilateral Romanian Deadlifts on Half Foam Roller (12ea)

Workout #4: EP3

Part 1: Cardio/Biceps
E: 20 min Elliptical Interval workout
P: [Iso-Hammers x DB Curls x Lean-Away Band Curls] x 3
    [Inners x Reverse Band Curls] x 3
    [Zottman Curls x Cable Hammers x Drag Curls x BB Curls] x 3

Part 2: Shoulder/Core Circuit
EP:  [Gorilla Swings x Lateral Raises x Crunches x Plank x Gorilla Swing] x 3
E: [Cable Rows x Unilateral Rows x Crunches] x 2
P: [Bradford Press x Military Press x Decline Pushups] x 2

Part 3: Calf/Abs Circuit
EP: [Intimate Unilateral Calf Raises x Ice Skaters x Bosu Plank x Crunches] x 3
      [25 Weighted Crunches x 25 Tai Crunches x 25 Tai Crunches x 25 Crunches] x 1

Beast Mode

Natalie, Elise & Bella Core Toning

I added pictures because my training partner is out of town and couldn't film a video. Focus is obliques, abs/core, and general toning of the midsection area. Best thing to do would be to print this out, it will spell everything out for you. Enjoy ladies.

[Standing Knee-To-Elbow (20ea) x Thai Crunches (30ea) x Russian Twist (30 sec) x  Side Plank (30sec)]x2
[Regular Crunches (50) x Weighted Crunches (25 - hold 10 lb weight to chest) x Plank (45 sec)] x 2
[Stability Ball Plank (25 sec) x Jack-knives (10) x Gorilla Swing (45 sec w/4lb weight) x Plank (60 sec)] x 1

Thats all! Would appreciate comments :). Now let me break it down for you.

Duration: 30 min
Explanation: I'm not going to explain why it's good for you or why it's super effective - you will just have to trust me on that. Not in order, here is how to do each crunch.

Side Plank/ Regular Plank - Google it if you don't know - have no pic.
Weighted Crunch - Holding a 10lb weight to your chest, making the crunches more difficult.
Stability Ball Plank - Just a plank with your arms on the stability ball. Very tough - look on google if need be.

Tai Crunch - Notice you crunch the same elbow to the same side. Feet can also be crossed at the ankles like regular elevated crunches.

Standing Knee-to-Elbow - Just like in the picture, you bring your elbow to your knee, with your other hand straight out to keep you balanced. Not only do you bring your knee up, but you bring your elbow down - essentially they meet in the middle.

Gorilla Swing - You need a 3-5lb weight to start. Holding it at shoulder level with both hands, you swing it side to side (arms completely straight) and the weight should never go past straight sideways. In other words it shouldnt extend past 180 degrees. Engage your abs and use your abs/obliques to turn the weight side to side.

Jackknife - These are killer. You can skip them if they are too hard. It is hard to explain so I hope the picture is sufficient enough. Just make sure your toes hang OVER the back of the stability ball in the starting position.

Russian Twist - Similar concept to the Gorilla Swings. Arms stay completely straight as you are slightly leaned back. Your arms go side to side without letting them bend (so a comfortable range of motion) using your obliques to pull them side to side. This can be made more difficult by adding a 5, 4, or even 3lb weight.

Client (RB) Workout #1: Legs, Core, and Caloric Expenditure

Goal: Strengthen Legs, Increase Cardio & Burn Calories, Sets: Mostly 1, Method: Circuits, Cardio Intervals, Boxing
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Warmup
Stairs (25 steps) x 6

Legs
Single Leg Dead Lift x Sumo Squat x Individual Calf Raises x Ice Skaters x Stairs (2 w/20 lbs extra)
Single Leg Split Squat x Goblet Squat x DB Calf Raises x Squat Skaters x Stairs (2 w/20 lbs extra)
Single Leg Bosu Squats x Medicine Ball Squat x Individual Calf Raises x Ice Skaters x Stairs (3 w/20 lbs extra)

Cardio
Elliptical: 8 min @ 65%, 6 min @ 75%, 3 min @ 85% (17 min total)
Boxing Circuits (250 punches in 7 min)

Core
[Rows x Unilat. Rows] x 2 
[Stability Ball Plank x Bosu Therapeutic Side Planks x Bosu Tilts] x 2

Duration: 62 minutes
Concept/ Explanation: RB is a cardio machine who puts the 'b' in beast, so most of his workouts are extremely tougher than the average client. With a personal goal of leg strength, we worked using different exercises with dumbbells to strengthen the legs. Using a lot of unilateral exercises, followed by regular exercises really proves to put a toll on the legs. At the end of each leg circuit was stairs with (2) 10lb weights, adding lots of extra power... and lots of extra 'burn'. Then he was on the elliptical for 15+ min doing a rigorous interval workout with high resistance. Lastly we did boxing and core. He is proving each week to throw punches more easily, handle higher resistance on cardio machines, and holding planks extremely longer. What do we call that?! RESULTS!

Workout #3: Traps, Lats, and Abs

Goal: Strength/Muscle Growth, Sets: Mostly 3, Method: Single Sets, Super-Sets, Super-Duper Sets, Negatives
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Warmup
Treadmill: 15 min @ 7.5mph

Traps/Lats
Front Shrugs x 3
[Shrugs x Overhead Shrugs x Bent-over Rows] x 3
[Bradford Press x Reverse Shrugs] x 3
[Kettlebell Swinging Shrug x Machine Rows] x 3
Pullups x 3 Burnout Sets - Followed by 1 final negative set.

Abs
100 Regular Crunches
50 Crunches to each side
Regular Plank (120 sec)
Side Planks (60 sec each)
100 Regular Crunches
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Duration: 55 minutes
Concept/Explanation: Today was an easier day in the weight room. My main focus was Traps and Lats, obviously, and with that I did very slow repetitions (1.5 sec in, 1.5 sec out) to really work on quality and control. Doing a mixture between Traps and Lats, both groups were able to constantly recover so I could execute each set perfectly. Since I had time constraints, I busted through a quick killer ab routine. Very self-explanatory, and if you have 10 min extra a day, you should get this one in.

Workout #2: Bicep, Chest & Core

Goal: Strength/Muscle Growth, Sets: 2-4, Method: Single Sets, Super-Sets*, Super-Duper Sets*, and Mini Circuits
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Warm-up
Shadow Box (12 min)
 
Bicep
DB* Zottman Curls x 4
[Iso-Hold Hammers x Band Lean-away Curls] x 3 
[Inner Curls x Cybex Hammers x BB* Drag Curls] x 3
[Seated Stability Reverse Curls x DB Curls x Reverse Band Curls x Bosu Inner Curls] x 4
21's x 1

Chest
[Cable Pull-Togethers x DB Incline Flies x Wide-Grip Bosu Pushups] x 3
[Incline Bench x Double Bosu Pushups x Decline Cybex Flies] x 3
[Xplosive Incline Pushups x Bosu Lesnars x Cable Press Xplosions x Xplosive Pushups] x 2

Core
I did a close variation to Workout #1, no need to repost.
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 *Super-sets are back to back exercises of the same muscle group, Super-Duper just means back to back to back. DB is Dumbbell and BB is Barbbell. And, yes, no 'E' in Xplosive.

Duration: 82 minutes
Concept/Explanation: My goal here was to gain muscle mass in both the Biceps and Chest. Supersets are a great method in achieving this. I used tons of Super-sets and 'Super-Duper Sets', doing around 3 total sets of each. This will totally burn out that muscle group, especially doing 15 total sets like I did. Since my main focus was Bicep, I did a lighter chest workout, but wanted to burn it out the same. (This is something I regularly do - start with the muscle group that is my main focus and give that group 100% energy, followed by a more moderate workout of another muscle group). A great way to burn out groups is by doing Xplosive exercises, which teaches all muscles to fire at the same time ,giving you great gains. I first did regular exercises to wear out the pecs, but then I did a four-exercise Xplosive circuit to make sure there was nothing left. All in all, awesome workout if you are trying to get 'big' before summer.

Workout #1: In-Home Ab Routine (w/Stability Ball)

Goal: 6-Pack/Adding Core Muscle Mass, Muscle Groups: Core, Sets: 3

[30 Crunches, Stability Ball Plank (30s), Floor Plank (30s)] x 3
[20 Bridges, One-Legged Bridges (12ea), Reverse Plank (30s)] x 3
[20 Tai Crunches (each side), 30 Heel Slides, 30 Alternating Heel Slides, Side Plank (30s each)] x 3
[25 Unanchored Situps, Stability Ball Roll-outs (20 sec), 12 Stability Ball Jack Knifes] x 3


Duration: 28 minutes
Concept/Explanation: The first mini-circuit focused only on the basic abs, the second focused on the backside of your core, the third circuit focused on the side of our core (and obliques), followed by the fourth circuit, which focused on the entire core overall. Basically, my intention was to burn out the front of my core (abs), the back of my core (lower back/Lats), and the sides of my core (obliques, transverse abs, illiac crest). After tiring all of these muscle groups out, I went to a circuit of three different tough exercises that utilize all elements and muscle groups involved with the core. Great ab routine, great concept, great results.

Intro

The purpose of this blog will be for everyone (friends, family, lovers, haters) to be able to get free fitness information, free workouts, and free feedback. Everything will be broken down by "Goal", "Method", "Duration", "Reps", "Sets", and "Muscle Groups". Please contact me with any questions, and enjoy some of the workouts. I do a wide variety of workouts with a wide variety of goals (boxing, weight lifting, conditioning) and I think you will find something on here that is suitable for you.

To make the first workout more practical, I did it in my bedroom with a Stability Ball so that you could do the same. Check out Workout #1 for more.