Fun and Leg Day!

A good friend of mine texted me yesterday and said that he wanted to bring his sister over to workout. His sister is from Brooklyn and was visiting Tucson so they both came over along with my buddy's wife. I told him that I would throw together and evening circuit for leg day that would be a little over 25 minutes long.

Generally speaking I make my circuits in a way that folks can challenge themselves as much or as little as they want. An example would be walking lunges. You can do bodyweight walking lunges for one minute during the circuit or you can grab a couple of kettlebells and add 70 pounds to those lunges. The goal for me is for people to feel like they have had a good workout and are excited to come back again in the future. When the circuit was done this evening we were all tired from the exertion but my buddy's sister paid me the highest of compliments by simply saying, "That was really fun!"

Today's quote is from Michael Jordan:

"Just play. Have fun. Enjoy the game."

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 20 repetitions
Air Squats, 25 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
Barbell Walking Lunges, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 repetitions
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
GHD, 3 sets of 10 repetitions

Evening Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Lateral Shuttle Run
Walking Lunges
Standing Calf Raises
Prisoner Step-Ups
Abdominal Crunches
Goblet Squats
Stiff Leg Deadlifts

Have a Great Day!

Chest, Biceps and the NBA Finals

The NBA Finals are going to be very competitive again this year with a rematch between the Miami Heat and the San Antonio Spurs. I think the thing that I find most interesting is the best player in the world LeBron James is playing against the best team, the San Antonio Spurs who have the best coach in Gregg Popovich. It will be interesting to see how the series turns out.

Today I went heavy with the weights which turned out to be a good move. The hot weather makes warming up easy and I was able to step it up a bit.

Today's quote is from Michael Jordan:

"Talent wins games, but teamwork and intelligence wins championships."

Morning Weight Training: Chest and Biceps
Heavy Flat Bench Dumbbell Chest Press
Incline Bench Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Bodyweight Dips

Evening Weight Training:
Push-Ups, one set of 20 repetitions
Maximum Bench Press, one repetition
Bench Press, 5x5
Fat Grip Barbell 21s Curls, three sets
Weighted Dips, 5x5
Abdominal Crunches, 100 repetitions

Have a Great Day!!