I Need Your Opinion

opinion

I was a little disheartened by an email I got from an ‘ex’.

I say ‘ex’ because she’s now an ‘ex-reader’.  She probably has some of her own issues unrelated to me, but it still tends to hurt my feelings when I get this sort of thing.

hate mail

*Read from the bottom up on the string of emails

 

I think it’s a little cowardly to sit behind a keyboard and spew this sort of venom, but that’s just me. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here. Any advice you can offer me to support YOU further is much appreciated.

I’ll go ahead and post the tips that I sent in that email despite the fact that I offended that person. In fact, I was flattered that a different reader asked me to post these tips on my Facebook page and on my blog too.  Sometimes I wonder if the info I share is a little TMI, but if anyone can benefit from even one tip, then I’m happy.

Here was the email that I sent out:

I returned from a week in NYC with my almost 20-year-old daughter Hannah. This was a trip that mother’s dream of having with their girl. Further to this, I was happy that Hannah asked me how I manage to stay lean and fit while traveling. I do a lot of it and she realized while traveling with me that it’s not always easy.

Here are a few things off the top of my head that we discussed:
A workout – A short 20 min bodyweight hotel workout is fine in a pinch. Getting a workout done in the NYC Lion Kingmorning is best so that the day doesn’t get away and excuses don’t pop up. It takes NO time at all and keeps the metabolism revved up.

Drink up – Water that is. For me it’s the cure for headaches and dehydration. Although difficult at times I have no liquid calories pretty much EVER (except the odd glass of Malbec).

No bread - This isn’t due to gluten intolerance, it’s just an intolerance to a ‘muffin top’ ;) This really works as hard as it is to do at some places especially, but passing on bread saves massive amounts of calories.

Cut out evening starchy carbs – Keep it to protein and veggies at dinner 99% of the time. Of course being in NYC, my ONE time break in this rule was a treat of cheesecake after the Lion King performance on Thursday. This leads to the next big idea…

Plan a cheat meal – It’s easy to pass on tempting foods when I know I can have them (eventually), Nothing is on the never never list. Here’s how I planned my NYC cheat: we didn’t have dessert all week, we had sushi with no rice and sashimi for dinner (low carb) and I did a metabolic workout with Kate Vidulich mid afternoon (filming for videos). Simple things to set up the perfect storm for a big treat. Oh, and I fasted until after my workout the next morning.
Regular sleep – Going to bed and waking at a similar time daily is key for me. We pretty much stayed on schedule with our own time zone (not always possible I know).

Step out of the comfort zone – Every day was an adventure. Did we know where we were going and what to expect? Not always. We didn’t risk life and limb, but we were definitely out of our element in the big city. Doing something scary makes you feel alive.

NYC times sq H and me

Do a good deed – I found a wallet and could only imagine the panic I’d feel had it been me that lost mine. I turned it into the doorman and was thrilled that I made some strangers day who came back for it 5 minutes later. I never found out who it was but, man, it felt good to know some one had a good day because of that small gesture.

These are only a few things off the top of my head: small things that over time add up to better health.

*****************************************************************

Make sure to let me know how you feel about the comments from ‘Barb’. And like my Facebook page here too.

Never Sit Down Never Grow Old

No one really plans on getting old.

Of course we all know it’s a reality, but it’s something that happens to others and it’s difficult to see in ourselves. Often it hits us in the face when we see a photograph or when we see someone that we haven’t seen in years. It’s either a pleasant surprise or a dose of a little too much reality (often served up with a dose of mortality on the side).

I just turned 51.

Fitness008This is a recent photo that I had taken and evidence that years of doing sweaty workouts are definitely time well spent. I’ve been a gym rat for over thirty years. I want to encourage all of you who hit the gym on a regular basis now to NEVER stop or sit down.

Life has a funny way of putting obstacles in the way of training. You might find that you’re super dedicated now, but then you may get a big job, you have a family, you go on holiday or may find any number of valid reasons to have an interruption in your training schedule and then it happens: you get out of your routine and your workouts are shelved. You may think it’s temporarily, but too often it’s longer than you plan.

I know you may say it ‘won’t happen to ME’, but seriously, I tend to be the exception and not the rule when it comes to the ‘super fit and over 50’ category. All my ‘gym buddies’ from past training days have long since found a comfortable chair while I have not. I don’t rely on stories of my ‘glory days’ as an athlete from the past; I continue to live the ‘glory days’ with personal challenges now.

Do you want to have visible abs when you’re 50? Do you want to be able to do pull ups, human flags, and have strength like you do now? I’m here to say it’s not only possible, it’s probable if you play your cards right. I’m as strong as I’ve EVER been and probably even leaner than I was in my 30’s. You can be too.

It’s the 10,000 hour rule: This is the idea that it takes approximately 10000 hours of deliberate practice to master something. The ‘something’ in this case, is your body. Sadly many people spend more time and money on their car than their body.

Here are ten tips to keep in mind so that years will be more of a friend than a foe:

- Consistent short workouts trump longer sporadic ones. Often times I get asked how long I spend training each day; more important is the consistent commitment of a short amount of training time over the long haul.

-Take notes. Training journals are helpful accountability tools. I can compare performance from 20 years ago. I know what my body is capable of and I can push my limits. I can log an ache or pain so I can track what caused it, what things to avoid, when to get treatment when needed and what treatments worked.challenge workout journals

-Small smart nutritional choices add up BIG TIME in the long run. You don’t have to be a total food freak, but making hard choices 80% of the time makes a huge difference in your physique over time.

-Beauty sleep is important. Having consistent sleep patterns help recovery and keep cortisol levels low. We know that a high cortisol level is associated with increased belly fat and adrenal fatigue.

-It may sound too motherly to say ‘moderation in all things’ however that’s what works when it comes to lifestyle.

-Training need not be ‘moderate’ though. In fact, ‘pedal to the metal’ is more like it. Train with passion, intensity and intelligence.

-Train heavy. Lift as much weight as you safely can to increase and maintain as much metabolically active muscle as possible. Muscle is the fountain of youth: it keeps your metabolism fired up and helps staying lean that much easier.

-Continue to setgoals goals and give yourself physical challenges.

-You may require more recovery between workouts. Listen to your body. Sometimes less is more, as long as less is part of a deliberate plan and doesn’t become ‘nothing’ when it comes to intense workouts.

-Pay attention, your body is an incredible machine, learn how it reacts to life: training, eating, stress, sleep, etc. The great thing about aging is it gives you more time in your own skin to really get to know yourself physically, mentally and emotionally.
I hope that you’re passionate about your physique right now. I hope that this is something that only grows in intensity. Your passion for training is hopefully as ingrained in your daily lifestyle as brushing your teeth. The challenge of maintaining a kick ass body as you age is really the epitome of all challenges where YOU become the ultimate winner with great health to live life to the fullest.

aging

I never use age as an excuse and neither should you. I can help you with your fitness through my blog and challenging workout plans. I know some of the workouts I post are a little too aggressive. Some of you may be very intimidated by the workouts I have on the here.

If this is you, I have good news.

I was lucky enough to be included in the videos for a program called Functional Fitness.

 

If you are:

  • new to fitness or at all intimidated by fitness
  • recovering from an injury
  • 50+ and need a ‘gentle’ approach
  • looking for ‘follow along’ videos
  • need ‘coaching’ along the way

This is an at home fitness solution for you.

Here I discuss the program with the creators, Dr. Cody Sipes and Dr. Dan Ritchie:

Here’s a sample workout:

Level 2 Workout #1

Equipment: Tubing anchored chest level, dumbbells

Time: 17 min

  • Split Squat–12 reps each leg
  • Sleeping Dog front and back–3 reps each leg
  • Two arm standing dumbbell lateral raises–12 reps

(repeat)

  • Standing alternating tubing rows–12 reps each arm
  • Sleeping Dog side to side–5 reps
  • Standing alternating chest press–12 reps each arm

(repeat)

  • Standing alternating lat pull down–12 reps each arm
  • Heel Toe Rocks–30 seconds
  • Side Step Ups–12 reps each leg

(repeat)

  • Bridge with arms together–3 reps (5 sec hold)
  • Bird Dog with limb movement to side–2 reps each limb

(repeat)

dan r functional fit 3 Never Too Old

This is a fantastic program to get you moving safely.  If you need a place to get started with your return to fitness, this is the one.

Check out Functional Fitness

dan r functional fit 4 Never Too Old

OR, if you’re ready for more of a challenge, you can check out my various workout programs:

Challenge Fat Loss

Challenge Jump Rope

Challenge Burpee

Challenge Complexes

Pull Up Challenge

Female Fat Loss Over 40

Do YOU have any ‘look and feel young’ strategies? I’d sure like to know. I can use any and all advice since I plan on living to be at least 150 years old ;)

(This is your cue to comment below!)

 

 

Miracle Cure-All (unusual)

gratitudeMy subject line may have been a bit mis-leading, but as far as I’m concerned, a host of issues can be solved with one thing: GRATITUDE.

Whenever I’m feeling down, I know it’s time to start to count my blessings and reach out to help others, it works every time for me.

It’s a good time of year to consider all the many things to be thankful for since it’s Thanksgiving here in Canada.

We celebrated yesterday with our non-traditional lasagne dinner. My kids get turkey’d out at their dad’s family gathering so our tradition is pretty non-traditional, but it was lovely.

I have three things for you today…

I have information about how to apply for my new coaching program.

I have a ‘fun’ workout for you.

peteANDkellBut first, I wanted to honor a good friend and ask for your prayers for his family. My webmaster, Pete Porzuczek suddenly passed away a week ago today. His wife, Kelly is devastated as she not only lost her husband, but also business partner and best friend.

Kelly and Pete have been my virtual ‘right hand’ for over 10 years for all things web related. Kelly actually did most of my work, but Pete was always there to help out. I was one of the few fortunate ones to meet Pete. As you can well imagine, being a webmaster involves having many clients and contacts that you never actually meet in person. These people are as honest and hard working as the day is long.

I urged Kelly to provide us a way to help her and so she reluctantly made this page. Pete passed away while they were on holidays. As you can well imagine, this added to the stress and trauma for Kelly not even being at home. If you’d like to send an encouraging message, or even make a donation, you can do so here. Her email is webmaster@pineconecomputing.com if you’d like to send a message.

quickstartRemember how I was working on the Challenge Fit Club? Well, I’m very excited to be releasing that program to you, but progress on all things technical is a little behind partially due to this tragedy.

The good news is that the program is done and videos are being processed as I write this. The launch is a little later than expected but in the meantime I’ve decided to get gong on something else.

My online coaching program will use the Challenge Fit Club modules. You’ll work with me and a gang of like-minded people to ‘challenge and change your physique’. I’m super excited about it.

Here’s what you need to know:

  • The purpose of this group is to CHALLENGE and IMPROVE your current fitness level (obviously).
  • We’ll undertake challenging workouts together, but the challenges are totally scalable – you are competing with YOURSELF.
  • You’ll get a NEW program every 21 days.
  • You’ll be ACCOUNTABLE to me and the group for your daily training.
  • I’m looking for people with similar goals because this is the ‘secret sauce’ to making things work.
  • We’ll address your nutrition needs with a doable plan. (Your physique WILL change – for most of you that means FAT LOSS.)
  • As for nutrition – you’ll get a proven plan, get support and report in daily.
  • You need to be able to commit to this process for 90 days.
  • You need to be SERIOUS about your goals.
  • This coaching plan will get you through Halloween, Thanksgiving, Christmas and New Years – the time of year nearly everyone puts on weight.
If you think that this is something that you’d like to get in, then you can apply HERE.

Enrollment is limited, the program is now more than half full.

I’m asking for applications and screening carefully to ensure that everyone is a good fit for the program. I won’t invite you into the group if I don’t think you can benefit. ‘Peer pressure’ is a good thing in this kind of group, so in addition to being accountable to ME, you’ll have the group on your case. This is the ‘secret sauce’ to success.

If you want to work together for 90 days with other like minded people to help you meet your fitness and fat loss goals, then fill in the application.

It’s a 90 day commitment.

The program runs from October 19nd to January 15th.

Anyone who says, ‘oh but it’s Christmas’, or ‘I can’t train through the holidays’ – this is NOT for you. This group will FIND A WAY to train and eat reasonably so that you’ll conquer your training and weight issues through every holiday in these 90 days.  

The total ONE-TIME investment is $299 for all 90 days and a one-time investment is the only option. This shows me you’re really serious this time, which is the only people I want to work with. (My sincere apologies to a few folks yesterday who went to the payment page only to find the program double in price due to S&H added on – of course this was MY glitch since I set up the payment button without Pete or Kelly’s help.)

Click on the link below to apply and I’ll see if we’re a good fit. And at the end of the next 90 days, you’re going to look and feel completely different. Just imagine it – looking and feeling your best ever at Christmas and starting the New Year as a NEW YOU.

Click here to apply for the Elite Coaching Program

 And onto the workout for today…

Now this one is an oldie but a goodie…but if you’re Canadian, you’ll want to boost your metabolism by doing this before your Thanksgiving dinner. (If you do it after, well, I can’t guarantee that your dinner will stay put.)

Do you have 10 minutes? Then you can get a full body kick a$$ workout in.

This is a ‘RIST’ style workout, that means ‘reps in specific time’. The goal is to get 15 reps the first set and count down every set after. Each set is one minute long.

The exercise is everyone’s favourite: the BURPEE!

Now you can follow along with me or you can do this on your own.

To spice things up, I’ve added a different burpee variation for each of the 10 sets. You can do my variation, do your own or just do regular burpees. For this workout, I did NOT do the push up except for one set.

Here are the variations I did for each set:
15. regular burpee
14. rev lunge burpeeburpees gotta finish
13. burpee with push up
12. double jump burpee
11. mountain climber burpee (Duh! I forgot to do #11 in the video)
10. get up burpee
9. plank jack burpee
8. lateral lunge burpee
7. tuck jump burpee
6. RDL burpee
5. sit out burpee

Bodyweight + Burpees = BOOM!

challenge workoutsYa, that’s how I felt doing this workout.

My quads were on fire, but the good thing is that I got a full body workout done and over before I even knew it.

In my recent survey, I had some of my readers asking for MORE video follow along workouts while some of you said LESS video follow alongs ;)

So, in an effort to satisfy both types of readers, you’ll find a video follow along workout, but if you watch just the start of it or read below, you’ll have all you need to go get your 15 minute full body (bodyweight ONLY) workout done in a snap.

Here’s what you’ll do:

Set 1

  • 5 burpees  burpee trust
  • 5-10 pullups (or wall sit stick ups)
  • 5 burpees
  • 5 inchworm push ups
  • 5 burpees
  • 5 get ups per arm
  • 5 burpees
  • 10 split squats
  • 5 burpees
  • 10 split squats
  • 5 burpees
  • 10 prisoner squats + 10 pulsing squats
  • plank recovery 1 min

Set 2:

  • 5 squat jump shoe touch
  • 5-10 pullups (assisted or wall sit stick ups)
  • 5 squat jump shoe touch
  • 5 inchworm push ups
  • 5 squat jump shoe touch
  • 5 get ups per arm
  • 5 squat jump shoe touch
  • 10 split squats
  • 5 squat jump shoe touch
  • 10 split squats
  • 5 squat jump shoe touch
  • 10 prisoner squats + 10 pulsing squats
  • plank recovery 1 min

This is the perfect workout to do just before a treat meal to raise your metabolism. Or if you’re somewhere that you must get a workout in but have little time or space and NO equipment.

This is the type of workout you’ll be seeing in my private coaching program coming up.

I’ll be starting a 90 private group coaching program October 19 – January 15, 2015. (If you’d like to apply for a spot in my private coaching, fill in an application HERE.)

Here’s a little bit more about the program:

  • The purpose of this group is to CHALLENGE and IMPROVE your current fitness level (obviously).
  • We’ll undertake challenging workouts together, but the challenges are totally scalable – you are competing with YOURSELF.
  • You’ll get a NEW program every 21 days.
  • You’ll be ACCOUNTABLE to me and the group for your daily training.
  • I’m looking for people with similar goals because this is the ‘secret sauce’ to making things work.
  • We’ll address your nutrition needs with a doable plan. (Your physique WILL change – for most of you that means FAT LOSS.)
  • As for nutrition – you’ll get a proven plan, get support and report in daily.
  • You need to be able to commit to this process for 90 days.
  • You need to be SERIOUS about your goals.
  • This coaching plan will get you through Halloween, Thanksgiving, Christmas and New Years – the time of year nearly everyone puts on weight.

If you think that this is something that you’d like to get in, then you can apply HERE.

Oh, but you should know that enrollment is limited.

It’s JUST me coaching you, so I need to keep the group at around 20 committed people. That’s why I’ll ask for applications and screen carefully to ensure that everyone is a good fit. I won’t invite you into the group if I don’t think you can benefit.

Group coaching rocks – it’s called ‘peer pressure’, so in addition to being accountable to ME, you’ll have the group on your case ;)

If you want to work together for 90 days with other like minded people to help you meet your fitness and fat loss goals, then fill in the application.

It’s a 90 day commitment.

The program runs from October 19nd to January 15th.

Anyone who says, ‘oh but it’s Christmas’, or ‘I can’t train through the holidays’ – this is NOT for you. This group will FIND A WAY to train and eat reasonably so that you’ll conquer your training and weight issues through every holiday in these 90 days.  

The application alone should filter out any non-committed personalities. However, I’m going a step beyond that.

The total ONE-TIME investment is $299 for all 90 days and a one-time investment is the only option. This shows me you’re really serious this time, which is the only people I want to work with.

Still reading? Good – you’re one of the few. (In fact, you can’t even invest until I approve your application.)

So if you meet these requirements and think you’re a good fit, that’s awesome. I like you already ;)

Click on the link below to apply and I’ll see if we’re a good fit.

And at the end of the next 90 days, you’re going to look and feel completely different.

Just imagine it – looking and feeling your best ever at Christmas and starting the New Year as a NEW YOU.

Click here to apply for the Elite Coaching Program

Survey Says!

Challenge workoutsA big thank you to everyone who helped me out by filling out my recent survey. It really helps me to learn more about YOU. When I know what your needs are, I can do a better job at meeting them.

Many of you asked questions, so I’ll take this opportunity to address a few of them…..

Question: How can I get a good upper body workout when I’m working around shoulder pain?

Answer: I’ve had my share of shoulder and elbow pain. It’s important to AVOID certain exercises that will worsen your shoulder condition or even cause shoulder pain. Here’s a post with the 5 Worst Exercises for Your Shoulders (lots a videos there for you).

I have no miracle for getting a ‘good upper body’ with shoulder or elbow pain, but I do have a miracle for getting OVER your pain so you can get to work on your upper body. Check out this post.

As we age, we seem to always be training around something. It’s imperative to listen to your body and respect any ache or pain you feel. I make notes of when a pain started, what I was doing, the intensity of the pain, how it’s reacted to certain movements etc. That way I can better assess the problem, or provide detailed info to a medical expert. I honestly do a lot of my own rehab with the help of my friend, Rick Kaselj. He steers me in the right direction with rehab that I can do on my own, and then if I find no relief I can seek medical attention. You can see how Rick solved my shoulder pain here (and even my knee pain here).

Here’s a video that Rick made for those of us that do a lot of pull ups to help our shoulders stay healthy:

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Turns out there are a number (59%) of readers that are women :) Screen Shot 2014-10-10 at 7.58.42 AM

Question: I’m a woman approaching 40 and I find that I can’t lose weight. What’s the best workout approach? I don’t have much time.

Answer: I honestly didn’t make that question one up, but it may seem that way when you see my answer. I work with many women in their 40′s in my fitness boot camp. I got into the whole online fitness coaching world with my first program called, Female Fat Loss Over 40. I developed it because I got so many questions about this and needed a way to address the issues of women in this age group.

This video pretty much explains my training approach with women in their 40′s who feel like their metabolism is tanking:

The interesting thing is that you don’t necessarily need to be a woman in your 40′s to benefit from the strength and HIIT approach I suggest. But I highly recommend it for women in this age group because women (you know who you are!) commonly gravitate towards steady state cardio (the dreadmill!). As I said in the video, steady state cardio is a road to steady state boredom, plateaus and frustration. You’ll see specially formulated workouts for women in your 40′s and beyond here.

This last year I’ve taken on a partner to help me with this program. Her name is Lisa Bullock and she’s a kick in the pants – entertaining and educational (enter-cational?). In any case, if you’re a woman in your 40′s and beyond and if you find some of the Challenge workouts a little too, well, challenging… you’ll find my ‘other’  blog and fun stuff here.

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Question: What do I do if I’m starting from scratch as far as fitness goes? I took a long lay off. (Like years…)

Answer: Don’t do too much too soon! The biggest mistake many folks make when they get back into fitness is that they forget that their body isn’t conditioned to go 100%. They remember what they could do ‘back in the day’ (whether that’s from a month ago or from junior high ;) ) and they go back to the same intensity. The best advice I can give you is to go 50% of what you feel you’re capable of for the first week. You’ll likely be sore anyway, but you’ll avoid injury.

Look ===> Screen Shot 2014-10-10 at 7.50.09 AM

The majority of my readers, 87% of you,  are over 40.

This means, more than ever, that we can’t afford to be injured.

You may think you’re ready for Challenge style workouts, but they may be a little intense for you.

My recommendation is to go ‘slow and steady’. Do progressive and safe workouts. The best ones online are from my good friends Dr. Dan Ritchie and Dr. Cody Sipes. You’ll find video follow along workouts (with me!). Here’s what these workouts are about:


Check out this blog post to find a workout.

Take a look at the Functional Fitness program here.

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Screen Shot 2014-10-10 at 7.18.45 AMIt wasn’t a big surprise to see that the majority of you train at home. Under the ‘other’ category, many of you said ‘outside’, ‘playground’, ‘hotel room’ and other places that a ‘home style’ workout would work well.

 

 

I also asked how you liked your content delivered, and here’s what you said:

Screen Shot 2014-10-10 at 7.23.25 AMSo since 72% of you train at home and 63% like more videos, I thought I’d go to the vault and pull out an oldie but a goodie. This is a playground workout that you can do while your kids are playing at the park. Do 30 seconds of each exercise and repeat twice:

  • broad jump
  • monkey bar pass (or pull ups)
  • suicide sprint
  • jump rope (or phantom skip)
  • bear crawl
  • skaters
  • Repeat twice
  • Finish with 200 jumping jacks

If you like this workout, then you’ll LOVE my good friend Todd Kuslikus’ Bodyweight Bundle

You’ll get SO MUCH value for only $37 that you won’t even believe your eyes:

The Bodyweight Bundle 2.0 Includes All Of The Following…

  • 8 Bodyweight Muscle Building/Strength ebooks valued at $235.70
  • 6 Bodyweight Fatloss ebooks valued at $214.94
  • 4 Bodyweight Play/Trick ebooks valued at $201
  • 10 Bodyweight Workout Videos/ebooks valued at $246.79
  • 5 Bodyweight Nutrition/Receipe ebooks valued at $97.94
  • 4 Bodyweight Rehab/Stretching/Warm Up ebooks valued at $116.90

Total Value of Bodyweight Bundle 2.0…. $1,113.27

Your price: $37 :)

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And last but not least, what’s a Q n A without Sev?

I travel a great deal but never have to worry about Sev. It’s like he gets to go on a little doggy vacation too. He goes to his wonderful dog sitter, Elena.sev at elena's

Here he is with some of his pals, Monsieur LaRue, Cher (his love interest), Winnie and Buck ====>

Elena is like his doting Grandma, as you can see, everyone is getting spoiled with a teaspoon of Cool Whip – something he’d never get at home.

 

 

 

#1 Bodyweight Cardio Exercise (NOT burpees)

burpeesGuest Post from Kate Vidulich

That’s right. It’s NOT burpees -even though you know how much I LOVE burpees ;)

Or even jump squats…

There’s one bodyweight exercise I’ve fallen in love with. It’s all you need to elevate your heart rate, kickstart your metabolism in to high gear and skyrocket your fitness level.

“Go on, what is it KV?”

The Walkout.

Looks harmless, right?

 

 

 

 

 

 

 

But the hand walk out to plank is a totally underrated exercise.

It teaches your abs and lower back muscles to play nicely together, and also develops strength and stability in your shoulders while creating a “metabolic disturbance” like no other – so that you burn MORE fat in less time.

It’s highly effective because this exercise creates a “flush” effect, meaning the blood pushed from your legs, to your upper body and back to your legs again in quick succession.

Anyone can do this exercise – whether you’re 20, 30, 50, 60 or more – because it doesn’t impact your joints.

But the coolest thing is the endless variations, to target different muscle groups and make it fun every time!

It’s just like having vanilla flavor fro-yo with different toppings… ;) hmmm fro-yo.

You can add any of these awesome exercises to spice up the Walkout:

  • Mountain climbers
  • XMC (that’s my code for cross body mountain climbers)
  • Crab crawls
  • T-rotations
  • plus much, much more…

But doing one bodyweight exercise isn’t enough to get you sexy results. You need a strategic plan, like this one. And you will NOT need a single piece of equipment.

If you’ve ever picked up a program, thinking you were getting “no equipment” workouts, only to find out later on that you actually needed a pull-up bar, a stability ball, and so on… You’ll be glad to know that’s not the case here.

This workout is designed to challenge your cardiovascular system and speed up fat loss, just like hard sprints do.

But the big difference?

You can do this routine in your living room. And the best part is this workout will improve your aerobic capacity, just like jogging a few boring miles on the treadmill at moderate pace.

Let’s rock this!

Accelerator 500
Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.

Your goal is 2 rounds = 500 reps in less than 7 minutes!

A) Squats x 50
B) Jump ropes x 50 (with invisible jump rope)
C) Push ups x 25
D) Split shuffle x 50 (each leg)
E) Cross body mountain climbers x 25 (each side)
F) Jumping jacks x 50

So don’t confine yourself to the treadmill, elliptical or stationary bike. Make your training fun – and challenging – with heart-pumping, calorie-crushing bodyweight workouts like the Accelerator 500.

You can use any of these Bodyweight Cardio 500 workouts to supercharge your metabolism, improve your heart health and boost your endurance.

Have “fun” with that!

Kate Vidulich, BSc, ACSM, Master CTT
Exercise Physiologist
Creator of Bodyweight Cardio 500

And the best news: When you grab Kate’s workouts, Kate made a special bonus just for Challenge Workout readers:

 Kate will send ‘Bodyweight Cardio Challenges’ to EVERYONE that’s bought the program.

 

 

 

Bodyweight Cardio 500 Workout

treadmill laundry hangerWant a great 7 min AMRAP workout?

Well, don’t get me started on the uselessness of ‘cardio’ machines (the ‘dreadmill’ and the elliptical for example).

They’re brilliant for only one thing ==>

Let me tell you that you don’t need to spend your hard earned money on these contraptions that take up space and do nothing to help you meet your fitness and fat loss goals.

One of the BEST ‘machines’ to use to get fit is so obvious that many overlook it.

Curious? Well, I suppose the title of the post gave it away ;)

It’s just your own body weight, of course.  Machines and other gadgets are seriously over rated. I do lots of bodyweight exercises myself and with my fitness boot campers. You’ll also see lots of bodyweight exercises in my Challenge Workouts.

Now, to be fair, I also use resistance training in the form of dumb bells and bar bells,  but bodyweight training will ALWAYS be a staple in any program I use or advocate.

My good pal, Kate Vidulich has a fun workout for us here….

Accelerator 500 – AMRAP 7 minute time limit

Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.

Your goal is 2 rounds = 500 reps!

  • A) Squats x 50
  • B) Jump ropes x 50 (with the invisible jump rope)
  • C) Push ups x 25
  • D) Split shuffle x 50 (each leg)
  • E) Cross body mountain climbers x 25 (each side)
  • F) Jumping jacks x 50

If you’re short on time and equipment (which is unnecessary lots of the time anyway), then take a look at Kate’s Bodyweight Cardio 500.

It’s a NEW way of doing cardio that does double duty: you’ll build and tone muscles while burning fat.

kate bwcardio 500 image

 

 

And the best news: When you grab Kate’s workouts, Kate made a special bonus just for Challenge Workout readers ====>

 

 Kate will send ‘Bodyweight Cardio Challenges’ to EVERYONE that’s bought the program.