johnny fit ohana reports and opinions are for information only and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care, provider
April 21
Dumbbell Workouts
3 Rounds Without Breaking
30 Curls (2×25/15 lb)
30 Strict Presses (2×25/15 lb)
30 Lateral Raises (2×25/15 lb)
30 Hammer Curls (2×25/15 lb)
30 Upright Rows (2×25/15 lb)
30 Push Presses (2×25/15 lb)
30 Curls (2×25/15 lb)
1 minute Rest
APRIL 16
4 rounds
20 PLANK JACKS
20 push-ups,
20 sit-ups,
20 AIR squats
APRIL 15
Why You Sweat More After Exercise
It’s normal to sweat more after you finish exercising than you do while you exercise. Your body temperature varies throughout the day, going from about 97 degrees in the early morning to about 99 degrees in the early evening. Exercise raises body temperature considerably.
More than 70 percent of the energy that powers your muscles is lost as heat, so your body temperature usually rises during exercise. To keep your body temperature from rising too high, your heart pumps the heat in your blood from your muscles to your skin, you sweat and the sweat evaporates to cool your body.
Sweating is controlled by the temperature of the blood flowing to the part of the brain called the hypothalamus. When your temperature rises, you sweat more. During exercise, your heart beats very rapidly to pump extra blood to bring extra oxygen to your muscles and extra hot blood from the muscles to the skin where the heat can be dissipated. When you stop exercising, your heart immediately slows down, decreasing the amount of blood pumped to your skin, so your temperature rises higher which causes you to sweat even more.
APRIL 12
ALPHABET WORKOUT
30 SEC 30 SEC WORK
A SIT UPS
B SEC PLANK
C Alt Curtsy Lunge
D SEC SQUAT SIT
E SEC PUSH UPS
F SEC PLANK JACKS
G KB PRESS
H KB BICEPS CURL
I TRICEPS PUSH UPS
J BODY SQUATS
K SEAL JACKS
L 1 MIN SIDE PLANK L/R
M 1 MIN PLANK
N ABS BIKE
O REVERS ABS
P PUSH UPS
Q 1MIN SQUATS SIT
R 1MIN PLANK
S KB SIT UPS
T Alt Curtsy Lunge
U SIT UPS
V KB SWINGS
W TRICEPS KICK BACK
X PLANK JACKS
Y FROG SQUATS
Z KB PRESS
APRIL 9
EMON 30 SEC 30 REST
KB SWINGS
D/B HAMMER CURL
KB SWINGS
D/B TRICEPS KICK BACK
KB SWINGS
KB CROSS BODY
KB ALT SWINGS
D/B BICEPS CURL
APRIL 7
For Time (time cap of 10 minutes):
50 kettlebell swings
50 sit ups
40 kettlebell swings
40 sit ups
30 kettlebell swings
30 sit ups
20 kettlebell swings
20 sit ups
10 kettlebell swings
APRIL 5
Time 15 min
- 5 pull-ups
- 10 push-ups
- 15 squats
APRIL 2
30/30
J JACKS
D/B SKI SWING
D/B GOBLET
BODY SQUATS
SUMO SQUATS
D/B HAMMER CURLS & FRONT RISES
D/B BICEPS CURLS & Lateral raise
D/B BENT OVER ROWS
ONE LEG D/LIFT ROW. LH/RH
FRONT LUNGES D/B PRESS
WINDMILL
MONDAY MARCH 29
KB 4 swings
4 push ups
KB 2 squats
KB 2 Press
KB 6 swings
6 push ups
3 KB Goblet squat
3 KB Press
8 KB swings
8 push ups
4 KB Goblet squats
4 KB Press
10 KB swings
10 push ups
5 KB Goblet squats
5. KB Press
12 KB swings
12 push ups
6 KB Goblet squats
6 KB Press
14 KB swings
14 push ups
7 KB Goblet squats
8 KB Press
16 KB swings n
13 push ups
9 KB Goblet squats
9 KB Press
18 KB swings
18 push ups
10 goblet squats
10 KB Press
18 KB swings
18 push ups
11 Goblet squat
11 KB Press
20 KB swings
20 push ups
12 LB Goblet squat
12 KB Press
MARCH 26
10 BURPEES 1 GOBLET SQUATS KB
9 BURPEES 2 GOBLET SQUATS KB
8 BURPEES 3 GOBLET SQUATS KB
7 BURPEES 4 GOBLET SQUATS KB
6 BURPEES 5 GOBLET SQUATS KB
5 BURPEES 6 GOBLET SQUATS KB
4 BURPEES 7 GOBLET SQUATS KB
3 BURPEES 8 GOBLET SQUATS KB
2 BURPEES 9 GOBLET SQUATS KB
1 BURPEES 10 GOBLET SQUATS KB
MARCH 24
KB SWINGS
D/B HAMMER CURL
KB SWINGS
D/B TRICEPS KICK BACK
KB SWINGS
D/BCROSS BODY CURL
KB SWINGS
D/B BICEPS CURL
KB SWINGS
D/B BICEPS CURLS TO PRESS
KB SWINGS
KB PULL UP TO SQUAT
KB GOBLET SUMO SQUATS
PRISONER SQUATS
KB SUMO SQUATS
BODY SQUATS
PULSE SQUATS
HI SUMO LIFT
KB D/LIFT
KB ALT SWINGS
MARCH 19
KB SWINGS
KB PRESS
KB FIGURE 8 TO STALL
KB AROUND BODY TO STALL
KB PRESS OUT TO HALO
KB BICEPS CURLS
KB TRICEPS EXT
KB ALT SWINGS
KB SQUAT & PRESS
KB BENT OVER ROW
KB SUMO SQUATS
KB HI SUMO PULL UP
MARCH 15
10 BURPEES 1 GOBLET SQUATS KB
9 BURPEES 2 GOBLET SQUATS KB
8 BURPEES 3 GOBLET SQUATS KB
7 BURPEES 4 GOBLET SQUATS KB
6 BURPEES 5 GOBLET SQUATS KB
5 BURPEES 6 GOBLET SQUATS KB
4 BURPEES 7 GOBLET SQUATS KB
3 BURPEES 8 GOBLET SQUATS KB
2 BURPEES 9 GOBLET SQUATS KB
1 BURPEES 10 GOBLET SQUATS KB
MARCH 12
D/B SKI SWING
D/B GOBLET
D/B SUMO SQUATS
D/B HAMMER CURLS & FRONT RISES
D/B BICEPS CURLS & Lateral raise
D/B. ALT BENT OVER ROWS
ONE LEG D/LIFT LH/RH
FRONT LUNGES D/B PRESS
Windmill LH/RH
MARCH 10
KB SWINGS
KB PRESS
KB FIGURE 8 TO STALL
KB AROUND BODY TO STALL
KB PRESS OUT TO HALO
KB BICEPS CURLS
KB TRICEPS EXT
KB ALT SWINGS
KB SQUAT & PRESS
KB BENT OVER ROW
KB ONE ARM SWINGS LH/RH
ONE LEG D/LIFT LH/RH
WINDMILL NO D/B OR KB LH /RH
MARCH 8
30 /30
KB SWINGS
KB PRESS
KB FIGURE 8 TO STALL
KB AROUND BODY TO STALL
KB PRESS OUT TO HALO
KB BICEPS CURLS
KB TRICEPS EXT
KB ALT SWINGS
KB SQUAT & PRESS
KB BENT OVER ROW
KB ONE ARM SWINGS LH/RH
ONE LEG D/LIFT LH/RH
WINDMILL NO D/B OR KB LH /RH
March 5
30/30
D/B Chest press
D/B CHEST FLYES
D/B PULL OVER
D/B CHEST FLYES STAND
D/B Bent over row
KB GOBLET SQUATS
D/B ROTATING PRESS
KB PREES OUT TO HALO
KB D/LIFT.
KB ONE LEG DEAD LIFT LH /RH
WINDMILL LH/RH
MARCH 3
No rest workout
4 rounds
10 PRESS
10 KB GOBLET
10 BODY SQUATS
10 D/B Rotating press
10 D/B REAR LUNGES
10 D/B BICEPS CURLS
10 D/B BENT OVER ROWS
10 D/B FRONT RAISE
10 D./B SIDE RAISE
10 D/B HALO
10 ONE ARM SHATCH LH/RH
MARCH 1
30/30
KB Swings
KB Swings & goblet squats
KB press
KB Swings
KB Swings & gobet squats
KB ALT Lunges
KB Swings
KB Halo /squats
KB PULL UP TO CHIN
KB SQUATS & PRESS
FEB 26
21 KB swings
18 KB swings
15 KB swings
12 KB swings
9. KB swings
6 KB swings
3 KB swings
FEB 24
30 SEC 30 SEC REST
J/JACKS
BODY SQUATS
D/B CHEST PRESS
D/B CHEST FLYES
D/B Single-arm floor press
D/B Single-arm floor press
D/B BRIGE floor press
D/B BRIGE FLYES
D/B PULL OVER
D/B CLOSE CHEST PRESS
D/B HIP RAISES
FEB 21
EMON 30 SEC 30 REST
KB SWINGS
D/B HAMMER CURL
KB SWINGS
D/B TRICEPS KICK BACK
KB SWINGS
D/B CROSS BODY CURL
KB SWINGS
D/B BICEPS CURL
KB SWINGS
D/B BICEPS CURLS TO PRESS
KB SWINGS
KB AROUND BODY TO STALL
FEB 19 30/30
J/JACKS
PRISONER SQUATS
SUMO SQUATS
BODY SQUATS
FEB 17
30/3O
KB SWINGS
KB PRESS OUT TO HALO
KB ALT SWINGS
KB WINDMILL
KB FRONT RAISES
FEB 15
TABATA 20/10
KB SWINGS 4. MIN
KB HALO 4. MIN
D/B LATERAL RAISES 4. MIN
D/B PRESS 4. MIN
FEB 12
30/3O
KB SWINGS
KB PRESS OUT TO HALO
KB ALT SWINGS
KB WINDMILL
KB FRONT RAISES
FEB 8
30 WORK 30 REST
KB Swings
KB Swings & goblet squats
KB press
KB Swings
KB Swings & gobet squats
KB ALT Lunges
KB Swings
KB Halo /squats
KB PULL UP TO CHIN
KB SQUATS & PRESS
FEB 5
5 ROUNDS
10 SWINGS
2 KB SQUATS
15 SWINGS
3 KB SQUATS
25 SWINGS
4 KB SQUATS
50 SWINGS
FEB 3
21 KB swings
18 KB swings
15 KB swings
12 KB swings
9. KB swings
6 KB swings
3 KB swings
JAN 29
30/30
D/B CHEST PRESS
D/B CLOSE CHEST PRESS
D/B DECLINE CHEST PRESS
D/B DECLINE CHEST FLYES
D/B PULLOVER
D/B SKULL CRUSH TRICEPS
D/B TGU 1/2 LH/RH
D.B ALT SIDE RAISES
D/B FRONT RAISES TO BICEPS CURL
D/ B BENT OVER FLYES
D/B SIDE BENDS
D/B ONE LEG D/LIFT LH/RH
D/B PRESS OUT WHEEL
D/B PRESS
D/B SQUATS
D/B PAUSE SQUATS
D/B TWO ALT PRESS OUT
D/B BENT OVER ROWS
JAN 27
JAN 27
30 /30
KB SWINGS
KB PRESS
KB FIGURE 8 TO STALL
KB AROUND BODY TO STALL
KB PRESS OUT TO HALO
KB BICEPS CURLS
KB TRICEPS EXT
KB ALT SWINGS
JAN 25
How Doing Planks Daily Can Influence Your Entire Body
The Main Reasons To Plank
When you perform the plank every day, you’ll be guaranteed to see incredible benefits to your body as well as your mind. These eight things will happen as you start to do planks every day.
Define Your Core
When you start doing the plank every single day, you’ll find that your core starts to get stronger. The exercise will strengthen all the muscles that define the core. It goes way beyond the stomach muscles. It includes muscles in the sides, back and buttocks, as well as the shoulders and arms.
Improves Posture
Strengthening your core will improve your posture. The muscles that define the core can become weak from sitting at an office job all day. If you find yourself slouching at the end of the day, your core isn’t keeping you upright.
Improve Balance
Your core is the reason that you can stand on one leg without swaying and falling over to the ground. The abdominal muscles play a large part in your balance. The core muscles increase your stability.
Boosts Metabolism
The secret to a higher metabolism is building muscles that will burn calories even while you’re at rest. Your resting metabolism will increase when you increase your muscles. Planks will strengthen and increase your muscles to help increase metabolism.
READ ALSO: Boost Your Metabolism With These 3 Simple Moves
Improve Your Flexibility
You’ll build the muscles in your core when you do the plank every day, but you’re also working on the muscles around your shoulder blades as well as your hamstrings and calves. You’ll get incredible stretching benefits to the plank.
READ: Do Planks Really Work? The Truth about Planking
Prevent Back Aches
A person’s back pain can come from having a weak core. When you perform sit-ups, crunches and contractions in the abs, you’re putting stress on the back muscles. When your core is stronger, your back will hurt less.
Tone Arms and Develop a 6-Pack
While the plank will have mental and physical benefits that will help relieve stress and pain, it will have an amazing effect on your physique. Your arms will become toned. The backs of the thighs, the buttocks and the abs will see immense changes. You’ll start to see a tight, muscular body.
Relieves Stress
When you do the plank every day, you’re developing and stretching the muscles that contribute to the muscle cramps and pain that comes with stress. When you’re relaxed, your muscles are loose and less tense. You’ll feel less anxious and stressed since you’ll have to concentrate and calm your mind while doing the plank too.
SEE: The Best Techniques to Relieve Stress and Anger
Performing the plank every day will provide incredible benefits to the entire body and provide a stress-relieving activity. While you may not hold the position for long when you start, increase the length and repetitions each day to increase endurance.
JAN 22
TABATA 20/10 SEC
20 sec on 10-sec rest 28 MIN
KB SWINGS 4 MIN
ROUND BODY 4 MIN
D/B CHEST PRESS 4MIN
D/B CHEST FLYES 4 MIN
D/B CLOSE CHEST PRESS D/B PULLOVER 4MIN
V UPS 4 UPS
CLIMBERS 4MIN
JAN 20
TABATA 20 SEC WORK 10 SEC REST
KB SWINGS 4 MIN
KB FIGURE 8 TO STALL 4 MIN
JAN 18
EMOM 30 /30
KB SWINGS
KB D/LIFT
KB STATIONARY LUNGES RH
KB FIGURE 8 TO STALL
KB GOBLET SQUATS
KB SWINGS
KB D/LIFT
Hi John,
The Tabata workout today was very strenuous. I liked it and was also grateful to get in so many kettlebell swings. I counted doing 300 swings in total. Just finished watching the videos you sent us earlier on squat and pushup form. Each video was helpful. Thank you.
Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The number of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening the core and upper body muscles.
Dear John,
JAN 15
3 ROUNDS
21 KB swings
18 KB swings
15 KB swings
12 KB swings
9. KB swings
6 KB swings
3 KB swings
JAN 13
TABATA 20 SEC 10 REST
4 MIN
HIGH KNEES
BODY SQUATS
1MIN REST
PLANK JACKS 4 MIN
M/CLIMBERSC
1 REST
V UPS
HIP RAISES TO A SIT UP 4 MIN
1 MIN REST
J/JACKS
BODY SQUATS 4 MIN
1 MIN REST
D/B BRENT OVER ROW. 4 MIN
D/B FLYES
1 MIN REST
BICEPS CURLS 4 MIN
TRICEPS KICKBACKS
1 MIN REST
HAMMER CURLS 4 MIN
CROSSBODY BICEPS CURLS
REST
STRAIGHT ARM PLANK. 4 MIN
ELBOW PLANK
JAN 11
30 SEC 30 REST
KB SWINGS
D/B HAMMER CURL
KB SWINGS
D/B TRICEPS KICKBACK
KB SWINGS
CROSSBODY CURL
KB SWINGS
BICEPS CURL
KB SWINGS
BICEPS CURLS TO PRESS
KB SWINGS
KB PULL UP TO SQUAT
JAN 8
30 /30
Kb Goblet Squat
Mountain Climbers
KB ALT Swing
KB FIGURE 8 TO STALL
KB Row
KB PRESS OUT TO HALO
KB Squat and Press
D/B Row & Fly
D//B PRESS
JAN 6
30 WORK 30 REST EMON
KB SWINGS
KB PRESS
KB FIGURE 8 TO STALL
KB AROUND BODY TO STALL
KB PRESS OUT TO HALO
KB BICEPS CURLS
KB TRICEPS EXT
KB ALT SWINGS
KB SQUAT & PRESS
KB BENT OVER ROW
JAN 4 MONDAY
3 ROUNDS
21 KB swings
18 KB swings
15 KB swings
12 KB swings
9. KB swings
6 KB swings
3 KB swings
DEC 25
40 sec 20 rest
20 KB SWINGS
20 BICEPS CURL /REAR LUNGES
20 KB PULL UPS T0 PRESS
16 D/B HAMMER CURL TO TRICEPS KICK BACK
20 KB SWINGS
16 D/B ALT BICEPS CURLS
20 KB FIGURE 8 TO STALL
16 HAMMER CURL/TO PRESS
20 KB ALT SWINGS
16 BICEPS CURLS TO PRESS
20 KB SWINGS
12 AROUND BODY TO STALL & PRESS
12 D/B WAITERS BICEPS CURL
DEC 21
30/30
D/B CHEST PRESS
D/B CHEST FLYES
D/B CLOSE CHEST PRESS
D/B BRIGE CHEST PRESS
D/B BRIGE CHEST FLYES
DEC 18
30 SEC ON 30 SEC REST
D/B HAMMER CURL
KB SWINGS
D/B TRICEPS KICK BACK
KB SWINGS
D/B CROSS BODY CURL
KB SWINGS
D/B BICEPS CURL
KB SWINGS
D/B BICEPS CURLS TO PRESS
KB SWINGS
KB PULL UP TO SQUAT
DEC 14 MONDAY
100 BODY SQUATS
100 SIT UPS
100 PUSH UPS
10 K BIKE OR RUN
DEC 11
KB GOBLET SUMO SQUATS 25
PRISONER SQUATS 25
KB SUMO SQUATS 25
BODY SQUATS 25
DEC 9
. 30/30 EMON
D/B SQUAT & PRESS
D/B SKI SWINGS
D/B SQUAT & PRESS
D/B ALT PRESS
D/B SQUAT & PRESS
D/B ALT BICEPS CURLS
D/B SQUAT & PRESS
D/B ALT HAMMER CURLS
DEC 7
21 D/B SQUAT & PRESS
21 D/B SKI SWINGS
18 D/B SQUAT & PRESS
18 D/B SKI SWINGS
15 D/B SQUAT & PRESS
15 D/B SKI SWINGS
12 D/B SQUAT & PRESS
12 D/B SKI SWINGS
9 D/B SQUAT & PRESS
9 D/B SKI SWINGS
6 D/B SQUAT & PRESS
6 D/B SKI SWINGS
3 D/B SQUAT & PRESS
3 D/B SKI SWINGS
DEC 4
30/30
D/B ONE ARM ROW
D/B ONE ARM ROW
D/B BENT OVER FLYES
D/B BENT OVER ROW
D/B SHRUGS
D/B LUNG FRONT
D/B GOBLET SQUATS
D/B PRESS SHOULDERS
D/B CLEAN PRESS
D/B SKI SWINGS
D/B SIDE BENDS
