Speed Drill #1

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This drill is fantastic because you never become comfortable in your stride.  The walk will give you a brief rest but keep your heart moving and ready to go again.  Tremendous workout for your calves and start/stop burst.  Your lungs will burn afterwards.

Speed Drill #2

Pick a spot in front of you and tap it with one foot and then the other.  Do this as fast as you possibly can for 24 total taps.  Do this 4x.

Speed Drill #3

Stand on one side of the paint/lane with your foot on the lane.  Going as fast as you can laterally, touch the other side and come back.  Go laterally 12 times across the paint.  Do this 3x.

Post from: EveryJoe

Speed Drills for Explosiveness

Looking at fitness over a year’s block of time is too broad for those just looking to get in shape. Break your fitness into smaller blocks of time. If you start today, you have exactly 3 weeks to lose 3 pounds. This is very doable. If you can create a calorie deficit of 500 calories a day against your current average consumption, you’ll have made your real resolution come true and have a ton of momentum headed into January.

3 pounds is a very realistic goal, but certainly a worthy accomplishment should you make it happen.  Try mixing three tried and true methods throughout your week to get the job done:

• Eat less calories by eating less food (ie skip the bed time snack)
• Eat less calories by substituting healthier options (ie water for soda)
• Burn more calories by becoming more active (ie walk a mile)

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Make a New Year’s Resolution in December

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• chin-ups with knee raises works your arms and abs simultaneously
• hit three muscle groups with every exercise
• stay in bed and do 20 crunches before your feet hit the bed every morning
• do standing pushups whenever, wherever
• jump rope between sets to increase intensity
• contract your abs while driving to get a quick burn

These may be just quick little notes, but they can have a big impact on your fitness.  Strahan is obviously into dynamic exercise and getting the most exercise in whatever time is available.  It’s no wonder he still has a killer physique.

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Michael Strahan’s Vaseline Fitness Tips

Lunges – Your posture, balance, butt, and quads are put to work. Your quads will be burning.

Decline sit-ups – For added intensity, alternate your sit-ups from side to side on each rep.

Standing Military Press – Possibly the toughest shoulder exercise, your shoulders will be begging to quit.

Inside grip push-ups – If you can complete a set of 10 of these, you’re doing great. This is the ultimate fail test for your chest and especially triceps.

Speed punches – Standing in front of a mirror, punch straight ahead in a controlled and fluid motion. Work as much speed in as you can handle. If you’re not used to punching, your whole shoulder will be on fire while your arms get toned and coordinated.

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Post from: EveryJoe

5 Exercises That Pack a Punch

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If you’re more of a do it yourselfer, I recommend trying to come out with a workout plan of your own from the web. The Internet can supply you with all the information you need provided you have the time and organizational skills to adequately sift through it all. In fact, for independent people a trainer may hinder their creativity and self education. For example, a trainer may only be available once a week and limit the number of exercises in a workout whereas an independent person may want to explore different exercises, sets, and weights to find out where they stand in fitness.

If you never seem to get anything done, you need a trainer if nothing else to commit you to the gym at a particular time so you can’t find reasons not to go. If money is an issue, try for only one session and have it be more of an informative Q and A rather than a walk through of exercises. Another alternative for the budget conscious is to ask a fitness oriented friend if you can tag along with their workouts. They probably won’t have the deep knowledge that a personal trainer does, but if they’re in shape, chances are they have the commitment and know-how you need to make strides.

Even if you’re in shape and quite familiar with the gym, it’s good to get a professional prospective every once in awhile to address any concerns on plateaus, working different muscles, or just objectively assessing your body and where your weaknesses are.

PT’s run from $40 to $100 an hour (and sometimes more). If this cost hampers you, they usually offer 30 minute segments for half the price.

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Is a Personal Trainer Worth it?

The makers of P90x would have you not pay attention to the bold or italicized text, but looking beyond the type, does P90x really make you ripped?  I think it can, if you’re “regular” as their website tosses in the slogan.  If you’ve seen the before pictures from testimonials on the infomercial, regular means relatively skinny but not muscular.  Definitely not a lot of flab on the participants though so if you think this program is going to burn off your fat in 90 days, it won’t.

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The problem with P90x (like so many other programs) is the infomercial portrays the workouts as being fun and centers around an empty gym-like area with 5 in-shape people completing very challenging exercises requiring coordination, strength, and flexibility.  In real life, you’re going to get a set of DVDs and not that much space to workout in.  You’ll probably give up after 10 or 15 minutes because your version will feel nothing like that portrayed on TV.

The good aspect of p90x is all they’re asking you to have is a chin-up bar and a set of dumbells.  The workout also contains concepts (strength, cardio, flexibility) that will work to get you in shape.  Their go to premise of muscle confusion is spot on, but save yourself the $140 plus expenses and selectively make your own workout to get in shape over the next 90 days from the web and for free.

If you’re serious enough about a 90 day plan, take this basic outline and add in ideas from YouTube and other fitness sites on different exercises you can use.

Your Workout

4-day weeks with 1 hour for each workout

Take Monday, Thursday and Sunday off (or days with the same space apart)

Day 1: 15 minute abs, 20 minute run, 10 minute pushups, 15 minute stretching

Day 2: 25 minute fight cardio (punch, kick, jump, etc.), 10 minute stretch, bike or other cardio for 25 minutes

Day 3: 15 minute abs, 15 minute pushups, 15 minutes running, 15 minutes stretching

Day 4: 20 minute fight cardio, 10 minute abs, 15 minute cardio, 15 minute stretch

Within these parameters, challenge yourself to find new and diverse ways of working out.  For stretching, seek out Yoga to stretch your muscles out completely and make your body more limber and stronger.  For abs, seek out at least 10 different ways to work your upper and lower stomach and obliques.  Also, incorporate some back exercises to strengthen your overall core.

As far as cardio exercise, don’t just rely on straight running, jogging, or walking.  Try backwards running, lateral dashes where you touch the ground, sprints, interval runs, cycling, swimming, stair stepper, and other similar exercises.  With push-ups, work on endurance, explosiveness, and other muscles within the push-ups like shoulders, triceps, and biceps.  To do this, alter hand position, how far your hands are spread apart, your foot elevation, and movement while you do the push-ups.

When you incorporate the fight cardio, be creative.  There are any number of fight combinations and routines that will not only get your heart beating, but also build strength and coordination.

If any exercise is too difficult for you right now, just modify the exercise.  For example, if you aren’t ready for a full push-up yet, do the push-ups on your knees and gradually move them further away from your body as you get stronger.  If you can’t do sit-ups with perfect form, try laying flat on your back and just touching your toes.

The P90x will work, but so will your own home workout minus all the money.

Here is an example of a “regular” body:

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Reviews on the Internet are positive in favor of P90x for the simple fact that everything is laid out in front of you (so you don’t have to do the planning yourself). However, this is no easy program and does require you challenge yourself – as would any other workout that worked.

Here is an example of someone that has made noticeable progress:

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Does P90X Really Work?

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Running on sand is extremely difficult but it comes with rewards that make it well worth it. First, your calves get a workout of a life time and get shredded to pieces. In contrast to regular jogging, you’ll get more muscle on the high part of your leg, rather than a slow slope towards your mid leg and down. Your back is also going to be on burn because running in the sand almost forces you into better posture.

Sand is great because it’s a firm surface with give and forces different muscles to react in the process of running. Another side benefit is you can easily measure your stride and foot alignment to see what your run actually looks like. Of course, where there is sand, there is also beach and it really doesn’t get any better than running by the water.

Should you run barefoot?

Most experts recommend you run barefoot which is initially tough on your skin and will cause you to develop blisters. However, once you’re able to run distances in your bare feet, the benefits mentioned above are better recognized.  If you’re going barefoot, start with short distances so you can slowly become acclimated.

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Run in the Sand for Killer Calves

These pros coincidentally enough came to this more unconventional method through Jay Glazer, a top NFL scoop reporter.  Glazer fought in MMA briefly, going 1-1 but more importantly made a connection with UFC legend Randy Couture.  After the success of Allen, Glazer proposed the idea of a training center for pro athletes and Couture loved it.  Now, inquiries are pouring in from all over as the UFC has taken over the fighting world.

The reason MMA training works so well?  It can be boiled down to intensity and variety.  This type of training constantly involves challenging your body with different exercises every which way.  Read the Glazer success story for ideas on different exercises to incorporate into your workout.  Below is footage of Jay MMA training.

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NFL Players Turning to MMA for Conditioning

The truth is most gyms have a handful of people that aren’t in great shape.  But even if everybody in the gym is an Adonis or super model, you still shouldn’t be intimidated to the point where you bow out of your workout.  Keep in mind that everybody – even the most lean, muscular people – started from scratch and regulars are much more likely to recognize you for putting in the work to improve yourself rather than being puny, weak, or overweight.

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Post from: EveryJoe

Don’t Be Afraid of the Gym

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A heart-monitor will indicate immediately whether you’ve pushed yourself near capacity or you still need to up the intensity.  Another benefit can come during your workout intervals. 

For example, try pushing yourself to 90% heart rate for 30 seconds and then come back down to 50% for the next 2 minutes.  This on again, off again type of intensity will burn up the fat.

Your mental gauge usually gives a good idea of how hard you’re working, but if you want more exactness or a confirmation on your thoughts, try a heart-monitor.

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A Heart-Rate Monitor Can Help Your Workout