100 pushup challenge
Jun/090
I am a huge advocate for natural body weight training, and there is no exercise better than the push-up. This movement works so much more than just your chest. It’s compound, utilizing muscles from your back, arms, chest, and core. I like to start everyday out with a quick set of push-ups to get your blood moving and your mindset right (see my AM Workout). For those of you who are looking to increase your strength quickly and efficiently I recommend trying the 100 push-up challenge.
This site gives a very straight forward way to increase your strength by outlining a plan of increasing reps each day until you reach 100 consecutive push-ups. There are two main reasons why I like this approach. The first is because its simple, wake up do your routine and go (takes 10-15 minutes tops).
This routine looks like this and varies every day, details are on the site:
- Set 1: 10
- Set 2: 12
- Set 3: 7
- Set 4: 7
- Set 5: Max Reps (at least 9)
The instructions are very clear and easy to follow. The second reason I like this approach is because it drive results based on goal. I believe the only way to really get the results you want are by setting achievable goals for yourself, like doing 100 push-ups in a row! Try this routine, I guarantee you will see results in strength and definition in your chest.
Now go do your push-ups!
The 300: For Vikings and Spartans alike
Jun/091
Everyone has seen the movie The 300, an amazing and visually stunning movie. One of the things that made the movie so stunning was the amazing physique of the actors… These guys were SHREDDED! This workout was what their trainer had them doing at the end of each month in preparation for the film. Now, I know this movie and work out came out a few years ago but I have just discovered it so I thought it would be worth sharing here.
WARNING: This workout is not for the weak! It will push your body far past the point of exhaustion, but it is a great way to challenge yourself to get to the next level in fitness.
The workout was given its name for the total number of reps you will complete by the time you finish. This workout is not meant to be an every day thing, Instead try it once a month to test yourself and compare how you do each time you complete it. It looks like this:
The folowing are to be completed in order with no rest in between sets (don’t move on until you do every rep).
- 25 pull-ups
- 50 dead lifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 “floor wipers” at 135 pounds
- 50 “clean and press” at 36 pounds
- 25 more pull-ups
That’s 300 reps! Record the time it took you to complete the workout and try to beat it next month!
This workout definitely meets the Viking Muscle standard, brutal!
Sluggish? Not for a viking!
Jun/091
If you’re like me, the morning always comes too soon. I am not, and never will be a morning person, however I have found a few tips to really get me moving in the AM.
Number 1: The obvious, get more sleep
I see this everywhere, “get more rest”, “go to bed earlier”, “don’t do any activity an hour before bedtime”. In my world, sometime this just isn’t possible. I’ll be the first to tell you that you shouldn’t make excuses for yourself, but with a demanding work schedule and a number of other reasons for staying up late (World of Warcraft…), we need to adjust our lifestyles a little to help us ease into bed at a reasonable hour and make the sleep we do get more valuable. Here are a few things we can do:
- Dim the light in your house before bed: This will help signal your body to settle down and make it easier to fall asleep.
- Use your bed for a bed: Stop reading, working, or browsing from your bed. Calming the brain when we get into bed helps us sleep better.
- Don’t go to bed angry or anxious: This one is hard at times, be we need to make an effort to check your troubles at the bedroom door.
- Don’t sleep on your stomach: This was a biggie for me, sleeping on your stomach hyper-extends the back, causing back pain the next day (even more with big pillows) and it can deprive you of oxygen, which will cause headaches the following morning.
Number 2: Get moving!
For some of you, morning workouts are perfect, for the rest of us, it’s like pulling teeth. Working out in the morning is a great way to get your body burning calories for the day as well as setting a commitment to sticking to your daily goals. Remember something is always better than nothing when working out. Here is my 15 minute AM Workout:
- Pushups: 3 sets of 10 reps, I will try to vary the types I do each morning to keep it fresh (Decline, Plyometric, Pyramid, etc.)
- Pull ups: 3 sets of 8 reps, work on increasing the reps here as you go.
- Abs: There are a lot of great ab workouts out there so I didn’t reinvent the wheel. Even though its cheesy and old, 8 minute abs is a great, quick, easy routine to get you moving. It’s available on YouTube here.
Number 3: Fuel up
They always say “Breakfast is the most important meal of the day”, and for good reason. When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. Then you have to try to perk up with a cup of coffee or a sugary pastry, this is a temporary fix, then you crash. Leaving you feeling hungry, crabby, and perhaps making you a little more prone to make unhealthy choices at lunch. Start the day right with a filling, healthy breakfast. It should contain some protein to help fill you up. Here’s what my breakfast looks like:
- 2 egg whites, 1 whole egg.
- 2 slices of bacon (sometimes turkey bacon)
- 1 glass of water (this is very important to rehydrate in the morning)
- 1 Orange
- 1 Banana
Get up get moving, get strong!
