There are so many great benefits to ballistic training. For example it has been proven time and time again that women can build up to 25% more bone mass by simply doing one set of jump squats in the morning and one at night, in comparison to no activity. Not only are jumping and other plyo-metric style exercises effective resistance work, but they are also efficient in getting your heart rate up and burning TONS of calories.

All that being said there are some serious things to consider before you decide to attempt a work out such as this one.

You have to be healthy enough to try these moves. Having a little professional supervision also doesn’t hurt. Don’t end up like Plain Jane over here and go for it anyway. If you have any questions consult your health professional or physician before you try this workout.

Ballistic exercises require a lot of concentration. It is very important keep your movements as smooth as possible, flowing directly into the next movement.  This creates quick succession and ease on the joints. That being said there is no need to rush things. If you rush to much you will end up getting ahead of yourself, loosing concentration and using a matching set of Jane’s crutches. If you’ve never done anything like this before, take it slow, and then work your way up to the desired speed. If this is your first time, you’ll still a great workout! Remember, intensity is all relative and individual. Only compare yourself to yourself!

Ok…let’s get to the meat of it!!!

Equipment needed:

weightbench, or chair with no arms

2 – 5lb weights (any kind will do as long as you can hold them in one hand)

2 – 15 lbs for advanced

Work out description:

25 jumping db front squats

20 (each leg) weighted single leg step up poppers on the bench

30 total body weight split squats

30 body weight slalom hops

20 weighted jump ups (to the second stair in your house, or your weight bench)

25 weighted tuck jumps

Remember it is very important to concentrate on the landing and have soft knees. Your legs and spine are like shock absorbers with your muscles doing the work. Let them work. PLEASE don’t land straight legged and jar your body all to pieces, and again, if you are unsure of the health of your joints DO NOT attempt this workout with out professional supervision or your physician’s clearance. Now, if it’s a little apprehension simply because you are unsure of your current fitness level, that is when you need to dig in and do it anyway . There is no other way to reach great results other than to stay outside your comfort zone. you have to push it!

Now let’s JUMP! JUMP! JUMP!

I wanted to give you all a little gift today. Usually something like this would come in the form of one on one advice, or a paid consultation, but I like you and I’m feeling generous

Everybody wants to lose fat right? Cardio is the way to do it, but no one wants to spend 2 hours a day on a treadmill. efficiency is what it’s all about. You’ve heard me say that multiple times before. Well I’m going to show you how to burn more fat and calories in 30min than you could in 3x the time!

This is called High Intensity Interval Training.

I’ve included a PDF of the work out. It’s yours. My gift to you. Download it, print it, memorize it, whatever you need to do.

The biggest piece of advice I can give you for this workout is GO ALL OUT. Don’t slack once. If you give it all you’ve got You’re going to love how you feel when you’re done!

Hopefully this will help you stay on track over the holiday season.

Well this all about efficiency, so I’ll stop yackin and let you get to it!

Enjoy!

One of the things that I hear all the time is “I don’t have the time to work out” or “I can’t commit to a training program because I travel too much.” Well it’s all BULL. There is always a way to stay healthy and keep yourself fit.

Today I am going to give you a workout that you can take with you anywhere. There are no excuses. your hotel has no gym?, No problem you can do this in the privacy of your room. It’s snowing out so you can’t go running? No problem, reduce your rest time to 15 sec and your heart rate will be high enough to get great aerobic benefits. You’re not confident enough to do some complex routine? No problem, there are only a few exercises in this routine, and the are all basic, yet effective.

ok, enough jabbering, let’s check out the work out!!

I figure the simpler the better.

40 body weight squats

20 pushups

25 crunches

15 single leg bed step ups (15 each leg)

40 chair rows- turn a medium sized chair on it’s back, grab the legs right under the seat and proceed with bent over rows

Go through this quick routine twice and you should be done in 15-20 min max. Feel free to build on this! If you need help, or specific advice, contact us! I’d be happy to help you.

I’ve had a few workouts in here so far that can be done at home with little to no equipment. This one is the the other end of the spectrum. This is a hard core, no holding back, all out ass kicker! Not for the feint of heart, and NOT for beginners….but it is a lot of fun!

To do this you will need a very complete home gym, or belong to a health club with a variety of equipment. You also might need a bucket to catch your lunch…

Get ready to push!

The best way to go through this gut buster is to have your circuit set up in advance. If you try to move to each exercise and you have to set it up as you go, you’ll destroy the benefits by allowing yourself too much recovery time. Set it up, them keep it movin’! 0-20 seconds rest between sets MAX.

Again, this is intense. Not for beginners. Please know your own limitations.

Here we go!

Run one mile (moderate pace)

25 front squat push press (AKA thrusters) – 95lbs.

25 wide grip pull ups – Body Weight

15 clean and squats (front squat) – 135lbs.

20 dips – Body Weight

8 deadlifts – 225lbs.

8 tuck jump burpees – Body Weight

Run on mile (must be faster than the first mile)

Now that’s NASTY! I love it! This is hard, and it should be. It’ll test your reserve, and your fitness level. 9 times out of 10 you won’t be able to complete all of the reps in the sets in a row. They’re high volume, and not easy weight. If this is the case don’t quit!! Use the Rest-Pause method and keep going.

This means if you fail on a rep, stop, rest 3-5 seconds, and go again until failure. Repeat this until the set is complete.

Rest-Pause is not a crutch. You must go to absolute muscle failure. If you don’t you’re only cheating yourself…Can you live with that? I can’t.

Please please please concentrate on good form! That’s the only thing that’s going to get you through this and keep you healthy. As I said before this is high volume, high intensity so it’s easy to lose your concentration. Remember this type of pain doesn’t hurt! Good form is key.

One time through is enough. This workout out is not only difficult, but it’s efficient.

When it gets hard and it feels like the muscles are burning out of your skin that’s when it counts! That’s when you need to dig in and make the reps perfect. That’s when your getting the MOST out of this workout, and that is when it’s gratifying.

Buns and thighs. I know, those are the trouble spots. people want to tone and loose fat, but not spend 2 hours a day doing it. So let’s get efficient. What we want to do is hit the major muscle groups with high volume to create the highest anaerobic endocrine response, and burn the most calories all at once. By combining high volume with high heart rates you can slim down an area faster than you ever imagined. Even if you feel that area is too bulky with left over muscle from a life of sports in your past.

A lot of women are worried about bulking, but with a workout like this, all you do is lean out. It creates deep dense muscle and stimulates your metabolism to kick you into fat burning over drive!!

Here’s the best part, all you need, is you!

Start by briskly walking or jogging around the block to warm up. if the weather is bad try jogging up and down the stairs a few times in your home.

ok, now let’s get serious!

Alternating reverse lunges – 15 each leg

directly into

Standing lunge – 15 each leg, one leg at a time

Body weight 1 1/2 squats – 20 total                                                                                                      (full squat, up half way, back down and then all the way up for one rep)

Walking high step ups – 20 steps total                                                                                                    (go up a flight of steps 2 steps at a time)

Loose leaf hamstring curls – 20 total                                                                                                     (get a piece of loose leaf paper or computer paper. lie on your back, knees bent and feet flat on the paper. Lift your hips and keep them lifted, now extend you legs and slide them back in.)

For Advanced – Add in a set of 20 split squat plyometrics, followed by a three stair two foot jump up a flight of stairs 15 times. Please note these are advanced exercises. If you’ve never worked out before take it slow!

You want to take minimal (30-45 sec) rest in between each exercise never letting your legs fully recover. Run through this short series of thigh thinners three times. Your heart rate will be up and your legs will be burnin’!

If this is done right in combination with a great nutrition plan and consistent exercise your legs will be looking like a million bucks!!

All you need for this workout are two one gallon jugs of water. You can use old milk jugs even, as long as it has a handle. Make sure they’re full! This work out can be done anytime anywhere. Take it with you on vacation, to a business trip, or just at home if you don’t have any equipment. There’s always a way to get healthy and stay on track. You just have to make the commitment to yourself and your future to do it. No more excuses!!

Check it out!

PER YOUR REQUESTS, I’M ADDING PICS OF EACH EXERCISE THIS WEEKEND. WATCH THE BLOG!!

sumo squats

bent over one arm row

upright rows

squat push press

lunges

high knee stair climbers

over-head farmers walk

Romanian dead lift

one arm overhead crunch

empty jug leg lifts

plank

——–

Run 2 miles

(if you’re not up to running yet a brisk walk is ok, or use an elliptical machine. make sure your own personal intensity level is where it needs to be. Be honest with yourself. are you going as hard as you should??)

These exercises should be done in quick succession as a circuit. 15-18 reps of each. 30 sec to a min rest in between each only! Gotta work here. Go 3 times through. Push yourself!

Make sure to do the cardio after the resistance training, it’s more efficient that way.

If you have any trouble with the exercises or have a physical limitation that makes it hard to do them (or to work out at all) just contact me, I can help you! Let’s get you on the road to health!!