Christmas Cookie Calorie Burner

I had some extra calories to burn so I decided to mix it up a bit today from the heavy lifting and went with more circuit training.  I was plenty fueled and needed to move and sweat some of the extra sugar I consumed over the weekend.  Hope this help inspire you to get in, get after it and get out.


5 Rounds of:

10 second sprint on the treadmill with 10% incline at 10, 12, 12, 13, 14 mph

10 Push Ups

10 Standing Lat Pull Downs

10 Kettlebell Swings

10 Kettlebell Squats


2 Sets of 5 (had to get a strength set in)

Straight Bar Deadlift with 225 pounds


3 Rounds of:

10 Box Jumps on 36 in box

10 Burpees from the floor

10 Seconds on the Battle Ropes

10 Ball Slams with 10lb Med. Ball


3 Rounds of:

50 Foot Sprint on the Versa Climber (about 12 seconds)

Shuttle Run Down and Back (about 25 yards each way)

Heavy Carry with 53 lb Kettlebells Down and Back

10 Squat Row Jump Backs with the Bands




Workout Wednesday

I had only a short amount of time today for my workout so I decided on this workout below.  I only had 20 minutes so I wanted it to be short, fast, explosive, highly effective with high intensity and simple.  Here is what I came up with:

3 Rounds of:

20 Second sprint on the treadmill at 10 mph with 10% grade

10 Kettlebell Push Ups

10 TRX Rows


3 Rounds of:

15 Second sprint at 12 mph with 12% grade

5 Dumbbell Squat curl Presses (35, 40, 40)

5 Jump Pull Ups


3 Rounds of

10 Second Sprint at 14 mph with 14% grade

5 Medicine Ball Slams

5 Burpee Push Ups with a Jump from the Floor

Simple, effective and sweaty.  I was huffing and puffing and needed 20 minutes to fully catch my breath.  Felt great!


Monkey-ing Around Video

Here is great quick video of me playing around for  my workout on Monday.  This was a day where I wanted to do something totally different than I am use to doing.  I don’t know if you have ever had one of those workouts in to where you keep going, creating, enjoying the movement and you are so caught up in what you are doing that the workout just escalades.  This was one of those workouts.  I was not focused on time, numbers or weights, I went by feel and exertion level.  I went by how much I could alter the movement each time and how much fun I was having doing it.  I was energized and fired up after this it didn’t even feel like I worked out.  I finished off this workout with treadmill sprints, heavy dumbbell carries, cartwheels, bear crawls, one legged hops and battling ropes.  When you thoroughly enjoy the movement and have fun the time just flies by.  Enjoy viewing this video as much as I loved filming it.

“If you’re happy, if you’re feeling good, then nothing else matters. ”
Robin Wright Penn

Sprint Circuit

If any of you read my posts on Monday, I had told you I love watching videos that open up my mind, inspire me and push me to be more creative.  Well, I have become inspired and wanted to show you all what I have come up with.  I want to show you a circuit in which the numbers do not matter or the path to get the job done.  I go from sprint on the treadmill to over or under the box however I choose to squat, clean press with the kettlebells to some bear crawls to explosive push ups to the ropes to pull ups to jumps over the benches.  Continuous movement.  No stopping, no interruptions.  Just transitioning from one exercise to the next without very little rest in between.

No where in this circuit was I worried about reps, sets or time.  I would simply perform an exercise as best as I could for as long as I wanted to.  My primary focus was full body movements and enjoying the exercises.  And boy did I enjoy this circuit.

“You can have results or you can have your excuses. You cannot have both.” 

New Vibrams

A couple of weeks ago I was able to take advantage of an internet sale and purchase a new pair of Vibram’s I had my eye on for a discounted price.  The new pair of vibram’s I purchased are called the Seeya’s.  The Seeya’s are their new extremely minimal very light weight running shoe.

Let me tell you I fell in love with them when I first put them on.  They are very comfortable, very light weight and very minimal.  My first time putting them on they slipped right on with no hassle at all.  Many of you vibram fans out there should be very familiar with wrestling a brand new pair of vibram’s on your feet.  Feeling like it takes about 3 minutes per foot to get them on.  Not with these, these slipped right on with no wrestling. There was hardly any break in period and felt great instantly.

I could not wait to test them out and they certainly did not disappoint.  I am not a runner at all by any means.  I prefer to do sprint training.  High intensity sprints usually on the treadmill lasting anywhere from 10 to 30 seconds.  They performed very well and I had no issues with them.  They are like I said very light, so at first they seemed like they would just fly off my feet.  After tightening the strap, I started getting really comfortable and trusting with them.  They feel great and I look forward to trying them out in the grass.  They perform very well in the gym too.  I have no issues with jumping, lifting and moving around in them.

They are definitely a welcomed pair to my vibram family.

Tabata Sprints

Here is a video of me showing you how to do sprints on the treadmill.  You want to get shredded, melt the fat, and jack up your metabolic rate?  Then add a sprint routine into your program twice a week.  I would recommend warming up first by walking for 5 minutes  then hop off to the side and increase the speed of the treadmill.  Ladies you probably want to start at 8 mph and increase to 10 mph.  Guys you can start at 10 mph and increase to 12.  When you are ready, hop on and run for 15 to 20 seconds and hop off to the side.  If you fun for 20 seconds, rest for 40 so that way you are going every minute on the minute.  Start slow and only do 5 sprints your first time out.

Always have the treadmill on 3% incline or greater.  This helps make up for the mechanical advantage of the treadmill.  Obviously, if you want to make this more challenging you can: 1) Increase the speed 2) Increase the incline or 3) Decrease the rest time.  In the video you can hear a faint beep and that is my GYM BOSS timer set for tabata intervals.  Tabata training is designed for 20 seconds of work followed by 10 second recovery.  Tabata training is a great way to add some much needed intensity to your workout and can be used for any exercise.

Good luck to you and happy sprinting.