Resolutioner Workout Bodyweight or Light Free Weight - Legs

Day One - Compound Exercise - Legs

Training Note:  Perform each exercise in sequence.  Rest 2 minutes at end of total sequence. Repeat for 4 total sets.

Air Squats - 30 reps

Split Squat - 15 reps/side

Weighted Squat - 20 reps

Dumbell Thruster - 20 reps

Rest

Plyo Box Multi Platform Squat - 10 reps

BOSU Squat with Pause at bottom - 20 reps

Bench Power Step Up with Drive Knee - 15 reps/side

TRX Core Rotation with Squat - 10 reps/side

Apex Predator of the Fitness World - 2015

You…are the Father, Mother, Sister, Brother, Aunt, Uncle, Cousin, Confidant, Bon Vivant, friend, buddy, crush, and/or training partner.  This is who you are…not what you are.  You are the first time figure competitor training for her first show, you are the weekend hockey player honing your edge, you are the matriarch of your household catching their breath…you are me.  Or at least, like me.  We all have our reasons for finding the time for our fitness.  They are as varied as the people working out next to us. 

The reasons don’t matter as much as the fact that we are there.  We, us, you, have made the decision to place your fitness at the top of your agenda.

This decision has determined the outcome that you wish to achieve.  You are driven to succeed and lay waste to any obstacles in your path.  It’s not easy.  Often, it isn’t pretty.  You are doing it though.  Next stop is a different you.

You are changing.  Making choices that impact you in a myriad of ways, from what you’re going to train to how you’re going to train it.  These decisions are impacted and driven by your interests, environment, accessibility and level of risk (real or imagined).  These choices challenge and change you physically and mentally.  In short, you’re evolving.

This evolution used to be relegated to fitness centers or gyms spaced sporadically through your city like sweatband confetti.  However, as fitness has evolved so too has the gym.  Fitness is becoming a pandemic.  People are constantly finding new and innovative ways to better themselves and creating the equipment or resources to do so.

It’s pervasive, omnipresent, unique and adaptive.  Its step class on Mondays and spinning on Tuesdays.  It’s that 5km you just signed up for or the 10km you’re being dragged to.  It’s yoga today and Crossfit tomorrow.

I am where you are, where you want to be, where you were.  I am continually trying to make myself better and that will only begin as I evolve.  You, too, are evolving.  You, who makes the effort to book your training appointments or the healthier choice in the grocery store, are the deciding factor.  The apex predator of your fitness world.

You are the vehicle for your own success.  You determine if you will get knocked down or if you’ll kick the door in.  You decide where and when.  You just need to decide.

You need to find your pillars to greatness.  Here are three.  1. You need to be accountable.  2. You need to set reasonable goals. 3. You need to find your equilibrium.

1. Accountability – you are your own boss.  Set your meetings and keep them.  Met your expectations? Give yourself a raise.  Not meeting your expectations.  Re-evaluate how you are accountable or to whom.

2. Goals – they are your map…your muse.  They give you something to reach for and something to celebrate when you achieve it.

3. Equilibrium – it’s your balance, your ability to work towards your fitness, health, nutrition, rest and all of the details that make up your life.

It starts simply…it’s started already.

Your Marathon Awaits - Resolutions and Motivation 2015

Goal #1: Read this article.

To be “resolute” is to be driven, purposeful, determined and unwavering.

This time of year, it has an almost antagonistic ring to it for many.  In some it fosters thoughts of change, rebirth, growth and a new beginning.  For others it is a reminder of past failure, desires not met and goals not achieved.  Many people who have had these negative outcomes look at resolutions and think “better luck next year” or “I’ll never make this stick”.  This reminds me of a quote from Lao Tse that I use with my young athletes.  It states: “Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.”  I do paraphrase it a bit.

This article is not going to change your destiny, your character, your habits, your actions or your words.  I just hope that it changes your thoughts.

Regardless of your resolution the most important thing is to be resolute and resolved to the thoughts that you have, or want, for yourself.  It starts with you and it starts small.  It’s the conscious effort to change some part of your daily life for the better.  It’s choosing water over pop.  It’s taking the stairs over the escalator.  It’s you making the time for the gym when you want to go home.  Maybe this change does not happen all the time…but at least once.  That one change resonates exponentially to others.

We are lofty people.  We set impossible goals.  Not because they are, in fact, impossible, but because we set them in a way that allows us the opportunity to fail.

I challenge you to set goals that do not allow you to fail.  This means setting them small and being accountable to your goals.  Instead of the resolution “I will be…..by 2014.”  Set the goal “I will be…by tomorrow.”  I will be…by next week.”  Through this you create success and success breeds more success.

I used to set those same resolutions.  I never succeeded…not once.  Not because I wasn’t passionate about my goals or motivated, but because they were too much.  I was pre-destined to fail.  I started thinking about those small goals and how utterly pointless they must be.  I would say to myself, “What is one glass of water or an extra 10 minutes of cardio going to do when my goal is so much greater?”  Then I had my moment of clarity; my epiphany.  My life wasn’t a sprint.  None of our lives are.  They are a marathon where we are only racing ourselves and victory is determined by our quality of life.

All of a sudden those small (insignificant) goals seem to have a lot more value.  You no longer look towards the distant future and instead look towards today, tomorrow and the day after.  If you look at your small goals and their results you begin to notice something, change.  Change is subtle but it is always present and always carrying you towards your goals if you let it.

Move towards a new resolution starting today.  Set the following five (5) goals by filling in the blanks.

I will ________________________________________________ by this morning.

I will ________________________________________________ by tonight.

I will ________________________________________________ by the end of the week.

I will ________________________________________________ by the end of this month.

I will ________________________________________________ within three (3) months.

Then try it.  See what happens.  You are smart and motivated.  You are looking for answers and for results.  You are doing your homework.  You are ready to achieve your goals.  You read this article.  One goal accomplished.  Your marathon awaits.

Resolutioner Workout Day Four (Major Movers, Cardio and Core)

Day Four (Major Movers)

Bench Press Reps: 8, 8, 8, 6, 6, 6

Standing Row Reps: 8, 8, 8, 6, 6, 6

EZ Bar Bicep Curl Reps: 8, 8, 8, 6, 6, 6

Tricep Dips Reps: 8, 8, 8, 6, 6, 6

Seated Shoulder Press Reps: 8, 8, 8, 6, 6, 6

OB Squats Reps:  8, 8, 8, 6, 6, 6

Rowing Machine: 5km for Time

Treadmill : 2km interval pace (80% and 60%)

Spin Bike: 5 km for Time

Resolutioner Workout Day Three (Legs, Triceps, Cardio and Core)

Day Three (Triceps, Legs, Cardio, Core)

Skull Crushers Reps: 8, 8, 6, 6

Tricep Kickback or Overhead Press Reps: 8, 8, 6, 6

Cable Rope Press Down Reps: 8, 8, 6, 6

Cable Rope Press Overs Reps: 8, 8, 6, 6

Cable Bar Press Downs Reps: Fatigue, Fatigue, Fatigue

Cable Rope Press Downs Reps : Fatigue, Fatigue

Hack Squat Reps : 8, 8, 6, 6

OB Squat Reps : 6, 6, 4, 4

Leg Press: 4, 4, 4, 4

Hack Squat Calf Raise: 16, 14, 12, 10

Air Squat: Fatigue, Fatigue, Fatigue

Rowing Machine: 2km for Time

Treadmill : 2km interval pace (80% and 60%)

Spin Bike: 5 km for Time

Resolutioner Workout Day Two (Shoulders, Back, Cardio and Core)

Day Two (Back, Shoulders, Cardio, Core)

Lat Pull Down Reps: 8, 8, 8, 6, 6

Seated Row Reps: 8, 8, 6, 4

Seated Row Rope Reps: 8, 8, 8, 8

Standing Row Reps: 8, 8, 6, 6

Seated Should Press Reps: 8, 6, 4, 4

Lateral Raise Reps: 6, 6, 6, 6

Anterior Raise Reps: 6, 6, 6, 6

Cable Straight Arm Pull Downs: 10, 8, 8, 6

Rowing Machine: 2km for Time

Treadmill : 2km interval pace (80% and 60%)

Spin Bike: 5 km for Time

Resolutioner Workout Day One (Chest, Biceps, Cardio and Core)

Day One (Chest, Biceps, Cardio, Core)

Chest Press (Decline Ladder) Reps: 12 Warmup, 8, 8, 6, 6, 4, 4, 10

Incline Dumbell Press Reps: 8, 8, 6, 6

Incline Dumbell Flye Reps: 8, 8, 6, 6

Dumbell Bench Press Reps: 8, 8, 6, 6

Dumbell/Barbell Superset

Hammer Curl Reps: 6, 6, 4, 4
Rotation Curl Reps: 6, 6, 4, 4

Isolation Curl Reps: 6, 6, 4, 4
EZ Curl Bar Curls Reps: 8, 8, 6, 6

Hammer Curl Reps: Fatigue, Fatigue
Cross Curls Reps : Fatigue, Fatigue

Rowing Machine : 2km for Time

Treadmill : 2km interval pace (80% and 60%)

Spin Bike: 5 km for Time

January FitBurst

Monthly calender of repeating exercises that increase in rep count or difficulty throughout the month.  Meant to kick start your metabolism or get that energy flowing!!

January

2015

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1	2	3
				15 Squats 20 Push Up	10 Burpees 30 Curl Ups	RUN/JOG/WALK
4	5	6	7	8	9	10
REST DAY	15 Squats 20 Push Up	10 Burpees 30 Curl Ups	15 Squats 20 Push Up	10 Burpees 30 Curl Ups	15 Squats 20 Push Up	RUN/JOG/WALK
11	12	13	14	15	16	17
REST DAY	15 Burpees 40 Curl Ups	20 Squats 30 Push Up	15 Burpees 40 Curl Ups	20 Squats 30 Push Up	15 Burpees 40 Curl Ups	RUN/JOG/WALK
18	19	20	21	22	23	24
REST DAY	20 Squats 30 Push Up	20 Burpees 50 Curl Ups	20 Squats 30 Push Up	20 Burpees 50 Curl Ups	20 Squats 30 Push Up	RUN/WALK/JOG
25	26	27	28	29	30	31
REST DAY	20 Burpees 60 Curl Ups	25 Squats 40 Push Up	20 Burpees 60 Curl Ups	25 Squats 40 Push Up	20 Burpees 60 Curl Ups	RUN/WALK/JOG

Fit Burst

NAME: __________________________________________