Back to My Favorite Workout Style of them All: Circuit Training!

Free time! =)

Trying to figure out a good circuit to do today, I was flipping through some pages from a book from Ross Enamait's Infinite Intensity and picked up a great routine from his program...it's a GPP routine that really got me to want to just flat out do a routine of his once again (I haven't formally done Ross' workouts in sometime).

Ross Enamait's Infinite Intensity...Craig Ballantyne's Turbulence Training...damn, these guys created some awesome names for themselves!! And again -- they truly, truly are effective programs I support 100%. If you haven't taken a peek at the links to the right, I strongly suggest you do!

Anyway, not much time for myself all day (3 little ones are down with the cold bug), I still managed go get a home workout in once again (with little time I had for myself) and did this inspired workout this afternoon.

The circuit below was a Ross Training approach, the heavy bag punching was something I did for extra work:


Time: 5 pm
Gymless Routine/Heavy Bag - Home Workout


5 rounds of the following circuit with 30 second rest between each circuit (tough):
Burpees x 30 seconds
Jumping Jacks x 30 seconds
Split Jumps x 30 seconds
Burpees x 30 seconds
Jumping Jacks x 30 seconds
Fast Mountain Climbers x 30 seconds

2 minute rest

Heavy Bag punching intervals 1,2,1,2 combinations for 10 sets = 1 round

4 rounds done to round off this workout.

Entire workout took under 30 minutes tops. Very fast yet very exhausting workout. Not easy. Whew.

Tough, but a nice kick in the butt. That's one reason why circuit training and high intensity interval training is the way to go in my book! Ross and Craig deliver that!

Tomorrow I end a very fun TT program. It was a helluva 28 days for me while doing it. Had a blast and expect to do an equally challenging if not more challenging TT workout next week! Pretty excited about that as well.

Goodnight!

My Thanksgiving Day "No Excuse" Workout

4:15 pm
Home workout

It’s going to be a night of indulgences...verrrrry challenging not to say no. Although Juju sure did a great challenge for the week, I don't think I'll be doing this week's challenge unfortunately. However, got home from work in about 56 degree weather this afternoon. Rather chilly and cold (it was raining. UNUSUAL IN THESE PARTS! Haha!)...did not get enough sleep at all last night and feel a little tired....

....Opened the door and all I can smell was some pretty good food around the house. The aroma got me going and was unbearable. I had to do something about it!!!!! :)

4:15 pm
Home workout

BB Complexes (50 lbs) 5x5 with 45 sec rest between each circuit (fast, fast, fast!! Not easy. You’ll be breathing hard by the end of the 3rd round. Believe me).
a1) Power Cleans
a2) Overhead press
a3) Goodmornings
a4) Overhead Squats
a5) BB rows

...after 2 minute rest:

KB/BW circuit with 35 lb KB (3 circuits) 60 sec rest between each circuit
b1) 1 arm db swings 3x10
b2) Kb Clean and Press 3x8
b3) Front Load Split Squat 3x6
b4) Neutral Grip Pull ups 3x3
b5) Cross body mountain climbers on stability ball 3x10
b7) 2 hand KB high pulls 3x6
b8) Single leg lift while on Stability Ball 3x15

...and for the winner and for that food that layeth ahead:

Pike Press with feet on stability ball 12 reps
8 lb Med Ball x 25 reps.

Stretches...

Soaked!! Sweated like a pig. Absolutely loved this workout today. No excuses...

Now I'm so damn hungry.... again, this does not justify us to eat like this everyday. These are moments that are enjoyed with the family...so it's ok to let it slide a little for today...otherwise on regular days - as a good friend would always say "Stay Strong, Eat Clean."

Again, Happy Turkey Day to all!

Andy

Gobble...Gobble...Gobble

Happy Turkey Day to All!!!

Be thankful for what we have, what we cherish and what we keep dear to our hearts! And of course be always thankful for good health!

Enjoy the day with your friends and loved ones!

Andy

An Inspirational Video I found

Here's powerful video I just found on youtube today...very strong and inspiring and can be applied to life and all it's challenges we face on a day to day basis.

Here it is:



Stay strong and have the will to succeed!!! It may be small steps or big steps but we're getting there!

Andy

Off Day today...

No workouts scheduled today...had a pretty good time at the TTForums seeing everybody's fantastic transformations. Very inspiring indeed. Very motivational too!!!

Since it was an off day from training..I also had a great time at a local sports bar for a few drinks with some coworkers after work. Since we carpooled today and it was a late day today, we managed to hit a bar for a drink (note: just a drink!) while watching the Saints carve up the Packers tonight on MNF before heading home - all in our scrubs!!! It was kind of weird being a Monday and all but it was pretty cool as we were talking about the upcoming Holidays and other things family.

The great thing about San Diego is that it isn't too cold down this part of the world otherwise we'd be drinking up all night just to keep warm!!! We each had a beer and each had a small platter to indulge in and we were off on our way home.

Brees just tore it up tonight...another former Charger player making dividends with their new found teams. Great. ATL and Michael the Burner Turner next week.....=(

Heading into the holidays shouldn't be a reason to get sloppy with the nutrtition. That has been my mindset going into the holidays for 2 plus years now. Rest assured it hasn't been bad at all fortunately but I still got some goals in mind that I still intend to work on heading down the end of the year. Feel really good so far to this date which is very re-assuring that it's been a great year on a personal fitness standpoint.

The Week in Review Part 2

Great workout week this week. Not like it was unlike any other week for me, but I was able to start my week on Sunday so I was able to finish all my required workouts by Thursday, allowing me to play with a little more other training approaches of sorts which was cool by the end of the week and share some observations of this past week.

A few things I noted this week from a personal perspective:

1) As with anything in life, never limit to yourself to what you see or have or feel at the current time. Always look at the potential benefits and not solely on what you see with your own eyes or past experiences. Get creative, go out there and do it. Always see things half full and never half empty... keep that positive attitude about things and you will always find a will to get through things you may think are hindrances to what we really want to accomplish in life.

2) We all have the ability to keep going even when we face challenges in our lives - again, basically it comes down to your attitude. At one point in recent weeks...I thought I was never going to be able to get my workouts in with some recent babysitting issues since me and my wife have full time jobs. Fortunately it was as smooth a transition as I previously had thought! Still managing to get my workouts in and so far it's been going smooth for us which is good. Most of my early morning workouts were null these recent weeks. BUT I STILL DO THEM! And that's what surprises me when I hear people say they have no time to exercise. I've been down that rode before (many, many, many times) and it's always been easy to come up with an excuse. But now, that perspective has changed somewhat over the years and find it hard to believe no one has 30 minutes of their time to exercise regardless of a busy lifestyle. We all have a busy lifestyle in our own right. EVERYBODY IN THIS WORLD OTHER THAN CHILDREN DOES! So to say we can't workout because we don't have time...that's really hard for me to put into play here now. If we can find the time to make an excuse (unless you're injured), we definitely have the time to manage to exercise at least 30 minutes a day. It may not have been the norm for me in recent weeks but the mentality should never falter to excuses not to exercise. Especially around this time of year.

Have a great Sunday...

Andy

My Work Gym

Other than my home gym and my commercial gym at 24 hour Fitness - I have a pretty great benefit at work with a work gym. Here's a few pictures taken just yesterday morning before coming in. For those who have no idea what I mean when I say "Work Gym" in my workout journal at www.turbulencetraining.com, well, here it is: my work gym in its full array (just kidding). Yep, my personal solace when putting a bonafide training program into good work, like Turbulence Training, Rosstraining, FitandBusyDads...or even a little bit of my own stuff too when trips to the Meatmarket Commercial Gym gets the best of me and the monotony of a home gym just isn't there on workdays.

Don't worry...I don't go to work in sweaty clothes. We have a locker and shower room adjacent to the gym which is convenient. So it's in and out...then it's off to take that "Hollywood" shower and I'm set for work to continue the day's activities. =)

This is the place, my little, little island on those early mornings. Again, when getting to a commercial gym during work days just doesn't work with my schedule - or a home workout just wouldn't make any sense either - this is where it's at for me hands down. It has everything I can ask for in DB's (up to 100lbs), tons of benches from inclines, declines, adjustable benchess, Barbell weights (Olympic Style...yes!), Squat racks (and a Smith Machine for Inverted Rows! yahhooo!), a punching bag, some stab balls, jump rope and some cardio equipment. It also has different hanging bar types for chin ups and pull ups, too. When I get in there that early...I feel like Celine Dion doing a rendition of "All By Myself" so it does get a little lonely so I have my ipod with me every time and it's just me and the iron now...and of course good playlist of songs or a "SONG" to get you going. =)

Andy