Cool Shirt!

Ok for those reading my blog and wanting to figure out what new program I'm doing...again, it's called MBodyStrength's Fat Loss and Strength and Conditioning Program which I've been doing since last week and loving every minute of it.

First and foremost, sorry to Marcus (Martinez) and Mark (de Grasse) for getting their names interchanged in my blogposts. My bad and my apologies for murdering their names...totally unintentional guys!

Anyway, I signed up to Mark de Grasse and Marcus Martinez's Mbodystrength online website for some free kettlebell programs and I tell you - these workouts will really kick your butt. Click here for more details on how to sign up for some free, effective workouts and these guys know how to do it and make it fun. This will be my 2nd week in and I'm really re-finding my love for kettlebell conditioning circuits and the unforgiving tabata protocol (which I will say with some sarcasm because they're only as tough as you want them to be).




I also got a free MbodyStrength T shirt which I'm currently sporting on the picture here as well as a picture of my youngest 2 year old son Gio (his nickname btw) as I was getting ready to do my Tabata training for the day. I did 5 tabata approaches using a med ball and my own body weight. So it was 5 exercises in 4 minute blocks with 20 active work and 10 second rest. Between each tabata I took 2 full minutes rest before going to the next block of tabatas. Here are the exercises I did right after bringing my twin boys to school this morning and my before and after shirt picture...dang this workout was hard. At least my son was able to behave while daddy was working out. He's a good kid. =)

Time: 9am
Garage workout

warm up

Tabatas
1) Alternating Off Set Push Ups (hands on med ball) (4 minutes - 20s:10s x 8 cycles)
2) Deck Squats with med ball to OH Press (4 minutes - 20s:10s x 8 cycles)
3) 2 hand KB swings using a 32 Kg KB (4 minutes - 20s:10s x 8 cycles)
4) Fast twitch mountain climbers hands on med ball (4 minutes - 20s:10s x 8 cycles)
5) Burpees to jump (4 minutes - 20s:10s x 8 cycles)



BAM! A 30 minute, shirt drenching workout. Workout B tomorrow....








Train smart...train safe!

Andy

My THURSDAY NutBag Routine

Off day routine and in the spirit of nutbagging and metabolic resistance training...had a great walk to work and did a great circuit routine. But I would like to make mention of a great multi movement move I added in this circuit which I got from youtube many weeks ago I wanted to give a try this morning.

Basically it starts off with a incline db press. After that move, with DB's at shoulder length - you go straight into a standing position (you're almost doing a crunch from a seated to standing position at that point! You can feel the abs working) and do a overhead DB press. that's one rep. TOUGH!!! Now do that over a minute. Killer.

Time: 6 am
Work Gym
Modified Hurricane Circuit/Max Squats and Arms routine

I. Circuit
3 rounds
60 sec per exercise in each circuit (rest when needed within the circuit)
90 sec rest between each round

Jump Ropes
Reverse Lunges
Stab Ball Jack Knifes (arms on bench. Rest here was a static plank on ball...and then continued with the reps within that 60 sec time frame)
Neutral Grip Pull Ups
Incline DB Chest Press to Standing overhead press (phew!)

II. Max Rep Squats
Alternated between 45 lb Bar and Prisoner Squats over 5 minutes
- 80 total reps completed. Tough.

III. Arm Work Circuit
a1) Standing DB Curls
a2) Tricep Pressdowns
a3) Scaption Raises

That was it!

A.