At St. Pete Boot Camp, 2 staple exercises are pushups and burpees. Often, we get new and current members that have carpal tunnel and other wrist injuries that prevent them from performing to their the fullest capacity.
Whether you can relate, here is a fun total body workout you can practically do anywhere using nothing but your own body weight. With this workout, you’re working your core, arms, shoulder, legs and glutes.
If you’re like me, when you want something, you want it now and fast.
I’m not into waiting for results or moving linearly in steps to get what I want. At times you may have to combine multiple steps to get to your goal.
And, when it comes to fat loss, total body workouts are those “multiple steps” you take to get to your goals fast. Total body exercises (metabolic resistance training) attack more muscles at the same time leading to, more energy output from you. The more energy you expend leads to more calories you’re burning which leads to you losing fat a lot faster than isolation or machine exercises. And, it increases your metabolism, helping you to burn calories 38 hours later.
For each pound of lean mass on your body requires 50 cal per pound just to maintain it, so if you were training hard and using total body routines, you will be building more muscle, therefore requiring an increase in calories, especially protein.
So, on a dietary side-note, be sure that your diet has an adequate amount of protein, preferably 20 g per meal, and make sure that you have protein at each and every meal.
Do the following workout at your gym or home. All you need is a barbell and/or dumbbells. each exercise can be done for 10 reps or 40 seconds each with 10 seconds rest in between each exercise. After you complete the entire circuit, rest for 45 – 90 seconds before repeating the set for a total of 3-5 sets. Make it Happen!
Mountain Climber Pushup with Alternating Dumbbell Row
Bent Row, Clean and Alternating Lunges
The next time you’re training at the gym or at home, try to combine as many exercises in one exercise for faster fat loss and muscle toning results. And, change is good! Make sure that you are constantly changing up your workout routine. Repeating the same workouts over and over tend to give less and less results. Constantly use different exercises or sizes of weights and different amounts of repetitions. Change the rest periods as well, lengthen or shorten the rest periods to get the most benefits out of each and every workout.
The same ol’ taking her out to dinner, by roses and chocolate is so routine. Obviously, there’s nothing wrong with date night on Valentine’s Day but if there’s something you can do to “spice up” that night, while burning a ton of calories, this workout would be it…
This one will surely beat “Twister” and have your heart pumping and testosterone levels increased, all while having a lot of fun with your partner,
Grab a partner (it doesn’t have to be your significant other) and pick 5 to 8 exercises. Complete each routine for 40 seconds with 20 seconds rest in between each exercise. Make sure you and your partner switched positions after completing each exercise.
Make sure to post below how well you did and what exercises you chose.
Do you experience wrist pain? Especially when you do push ups, mountain climbers or burpees?
Whether you’ve just started working out at St. Pete Boot Camp, taking on a fitness lifestyle with a wrist ailment like carpal tunnel, or a veteran trainer experiencing wrist pain when performing most “pushing” and hand-based “stability” exercises, you need to check this one out.
If you have wrist pain when your hand is in an extended position, here’s my good friend and pain specialist Rick Kaselj with some tips for you:
And here’s how to incorporate fascia stretching for improved wrist mobility and to do pushups pain free…
First up, you can do some self massage with a tennis ball. Roll the ball against the wall along the forearm. You can increase the density of the ball or the pressure to increase the intensity of the massage.
Next, add some wrist stretching daily. Hold this stretch twice daily for 20 seconds:
Finally, instead of having the hand in the full extended position when doing a high plank, push up etc, place the hands on a towel, dumb bells or elevate them with a half roller to reduce the extension and associated pain.
Here’s more videos to help your wrist when doing other exercises:
If your wrist pain is holding you back, check out Rick’s latest program: Fix My Wrist Pain
Rick has steps to assessing and healing your pain that you can do at home.
Click HERE for ‘Fix My Wrist Pain’ and you’ll have actionable steps to ending your pain without expensive appointments, drugs or surgery.
In preparation of the Triple A Protection Program – Arms, Abs and Ass Camp beginning January 26th at Physiques Personal Training Studio, I just wanted to share the video below and teach you the correct way to squat in order to develop your glutes. I included to great workouts you can get started on today.
There are 3 main ingredients in building a firm, more toned and appealing glutes:
Correct form – Go deep! None of that 1/2 way stuff – you have to make your legs become parallel to the ground.
Go heavy – To build big muscles, you lift big weight. Same applies to the rear. I suggest only going heavy once per week and light the rest of the week.
Watch the entire video and copy the workout to do on your own. Leave a comment letting us know how you feel. Also, there is still room for 9 people if you want to join our new AAA camp. Call 727.320.7952 if you’re serious!