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
OCYT 143 ABS WORKOUT
ALT LEG RAISES
SICSSORS
REVERES CRUNCH
ALT TOE TOUCH
SINGLE LEG TOUCH
VERTICAL BIKE
OBLIQUE V-UPS LH/RH
OCT 11. 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 SUMO SQUATS
Exercise Every Day or Every Other Day?
OCT 8
The old guideline recommending 30 minutes of exercise three times a week just isn’t enough, according to the latest research. Athletes know that they need to work out every day, and all people who just want to stay healthy can benefit from the same type of exercise program.
Why Athletes Need to Exercise Every Day
Knowledgeable athletes train by stressing and recovering. You have to damage muscles to gain strength and enlarge muscles. You become more fit by taking a hard workout and then resting for a day or two than you will by exercising at the same leisurely pace every day. Every muscles is made up of thousands of fibers like a rope is made of many strands. Every fiber is made up of blocks called sarcomeres that fit end to end like a row of bricks. Sarcomeres butt upon each other, end-to-end, at Z-lines.
Muscles contract only at each Z-line. When you exercise vigorously, you damage these Z-lines and when they heal, the muscle fibers are stronger. So all athletes train by stressing and recovering. On one day, they take an intense workout to damage their muscles at the Z-lines. On the next day their muscles are sore and damaged and they exercise at a relaxed pace. When the muscles are healed and the soreness lessens, they take their next intense workout.
If athletes exercise at low intensity during the healing phase of the Z-lines, their muscle fibers will become stronger than if they rest. If they exercise vigorously when their muscles are sore, they are likely to tear them and be injured. Athletes need to exercise every day to gain maximum strength.
Why Non-Athletes Also Should Exercise Every Day
Forty percent of North Americans die of heart attacks. One of the common causes of the arterial damage that precedes heart attacks is a high rise in blood sugar after meals. Blood sugar always rises after meals and because of faulty lifestyle habits, most North Americans have blood sugars that rise too high. Resting muscles remove no sugar from the bloodstream, but contracting muscles remove sugar rapidly from the bloodstream and can do so without even needing insulin. This effect is strongest during exercise and diminishes to no benefit after about 17 hours. If you want to use exercise to help control blood sugar, you need to do it every day.
An Exercise Program for Everyone
Because a person with blocked arteries leading to the heart could suffer a heart attack during exercise, please check with your doctor before starting a new exercise program. Whatever activity you choose, try to exercise every day. If you are just starting out, spend about six weeks at a slow pace until you are comfortable in your activity. Then you are ready to alternate more intense days with easier workouts.
Intense Days
Stress refers to intensity, not the length of your workout. You can gauge the severity of the stress by the amount of burning you feel in your muscles during exercise. interval training means that you start out slowly, pick up the pace, slow down immediately when your muscles start to burn, recover by going very slowly for as long as you want, and then pick up the pace again.
On your hard days, warm up by going very slowly for five to 10 minutes. Going slowly at the start of a workout warms up muscles to help make them resistant to injury. If your muscles still feel tired or heavy, do not try interval training. Exercising with tired or sore muscles can cause serious injuries.
After you warm up, pick up the pace gradually until you feel burning in your muscles and immediately slow down. Then go at a very slow pace until the soreness goes away, your breath returns to normal and you feel recovered. How long it takes to recover is irrelevant. You take your next faster pick up when you feel that you have recovered, not from any preset time. Then pick up the pace until you feel burning again.
If you don’t compete, you do not ever need to go at 100 percent intensity. People who are just starting to do interval workouts should pick up the pace only slightly and not become short of breath. Slow down and get out of the burn as soon as you feel it. As soon as the burning and fatigue go away, and you are not breathing hard, try to pick up the pace again. In early workouts, you may only be able to do one hard pickup after you have just started your workout. Do not start your next pick up until your legs feel fresh. As soon as your legs start to feel heavy, stop the workout. Trying to increase the pace when your muscles feel sore and heavy invites injury.
Easy Days
The day after your hard workout your muscles will probably feel sore and you should take an easy workout. If the discomfort does not go away as you continue to exercise, is worse on one side of your body, or increases as you exercise, stop exercising immediately. You are injured and continuing to exercise will delay healing. Take off the next day also if you still feel sore in one place. If you feel better as you exercise casually, continue to exercise until you feel any discomfort or heaviness. Always stop every workout when your muscles feel heavy or sore. Keep on taking easy days where you exercise at low intensity until you feel fresh again. Do not do another hard workout until the soreness in your muscles has gone away.
My Recommendations
Every healthy person should try to exercise every day. You will gain a much higher level of fitness by “stressing and recovering”. That means to exercise more intensely on one day, feel sore on the next and go slowly. Only when your muscles feel fresh should you try to pick up the pace again.
OCT 6
KB SUMO SQUATS
KB GOBLET SQUATS
KB SWING & SQUAT
ALT KB LUNGES REAR
KB SQUATS LH
KB SQUATS RH
KB SUMO D/LIFT
OCT 1
Walk Faster, Live Longer
Many studies show that the faster you walk, the longer you live. Picking up the pace is more healthful than just walking slowly, even if you go longer than the recommended 30 minutes per day. Paul T. Williams, a statistician at Lawrence Berkeley National Laboratory, followed almost 40,000 men and women who walked for exercise and found that those who walked at a very slow pace (24 minutes per mile) were 44 percent more likely to die within the 10-year study period than those who walked at a faster pace (PLoS One, December 2013). Other studies showing similar results include:
• A study of 412,596 British citizens, of average age 68, found that compared to slow walkers, people who walked fast had half the chance of developing severe COVID-19 disease and half the chance of dying from that disease. (International Journal of Obesity, Feb 26, 2021;45:1155–1159).
• A review of more than 200,000 cancer survivors, ages 50 to 71, found that those who walked fast had half the death rate when compared to those who walked slowly (Canc Epid, Biomar & Prevent, April, 2021).
• An analysis of 50,225 walkers found that the faster people walk, the lower their risk of dying from a heart attack and from all causes (Br J of Sprts Med, May 31, 2018;52(12):761-768).
• Among older runners, the faster runners had lower blood pressure, lower cholesterol and lower blood sugar levels (Med Sci Sprt Exer, October 2008).
• A review of 14 studies on walking and seven studies on cycling showed that the faster people walked or cycled, the less likely they were to suffer a heart attack (Int J Behav Nutr Phys Act, 2014;11:132).
• A review of 13 studies found that fast walkers had a 31 percent reduction in risk of death from a heart attack when compared to very slow walkers (Br J Sports MedText with emphasis, 2008;42:238–43).
• A review of 250,000 adults in the UK found walking to work was associated with a 36 percent greater reduction in risk of death from a heart attack, compared to those who did not walk to work (BMJ, 2017;357:j1456).
• The Copenhagen City Heart Study found that risk for heart failure was associated far more with how fast a person walked than with how much and how far he walked (PLoS One, 2014;9:e89909).
• A study of 73,743 postmenopausal women aged 50–79 years found that the faster a woman walked, the less likely she was to suffer a heart attack (N Engl J Med, 2002;347:716–25).
• The Whitehall study, a 40-year follow-up of 6981 British civil servants, found that faster walkers were less likely to die from heart attacks or cancer (Ann Epidemiol, 2010;20:661–9).
• An analysis of 420,000 UK individuals found that walking fast was associated with reduced risk for death from all causes and heart attacks (Eur Heart J, 2017;38:3232–40).
All of these studies only show a correlation between fast walking and longer life, they do not demonstrate causation. However, that does not mean that the association is NOT causal. It could be that causation does exist between walking fast and long life, and scientists have not yet been able to prove it. I recommend fast walking since exercise is good for you, and in the process you might be increasing your life span.
How to Walk Faster
Walking is one of the safest and most effective sports for fitness, but to become fit, you have to move fairly fast. Healthy people should exercise vigorously enough to increase their heart rates at least 20 beats a minute more than when they rest. Walking at a leisurely pace will not raise your heart rate very much. There are two ways to walk faster: take longer steps or move your feet at a faster rate. To lengthen your stride, twist your hips from side to side and reach forward with your feet. Pointing your feet forward after your heel strikes the ground helps you gain a few inches.
It is easier for most people to move their legs faster, rather than to try to lengthen their stride. If you move your arms faster, your feet will move faster also. Every time one leg moves forward, the arm on the same side moves back and the arm on the other side moves forward. For every step forward, there is an equal number of arm movements forward. To move your arms faster, you have to keep your elbows bent. The fulcrum of your arm swing is at your shoulder. The straighter your elbows, the longer your arms swing as a pendulum from your shoulder, reducing the frequency of arm swings. Bending your elbows shortens the swing and allows you to move faster. You may find that it helps to count out a cadence to yourself as you walk, 1-2-3-4, 1-2-3-4 — as if you were marching — or hum a tune, or play some peppy music. (Don’t use earphones if you are walking in traffic). See How to Do Interval Training
Intervals: The Best Way to Increase Intensity
CAUTION: People with blocked arteries leading to their hearts can suffer heart attacks with intense exercise. Check with your doctor before starting a new program of intense exercise or increasing the intensity of your current program.
ABS SEPT 29
ALT LEG RAISES
SICSSORS
REVERES CRUNCH
ALT TOE TOUCH
SINGLE LEG TOUCH
VERTICAL BIKE
OBLIQUE V-UPS LH/RH
PLANK JACKS
SEPT 20
KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW LH/RH
KB HALF D/LIFT
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH
KB HALO
KB ONE ARM D/LIFT LH /RH
SEPT 17 FRIDAY
KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW LH/RH
KB HALF D/LIFT
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH
KB HALO
KB ONE ARM D/LIFT LH /RH
SEPT 15
D/B SHOULDER PRESS 10X10
D/B FRONT RAISES 10X10
D/B BENT OVER FLY 10X10
D/B SIDE RISES 10X10
D/B PUSH UPS 10X10
Two Hand Lateral Pendulum Kettlebell Swing. https://youtu.be/JlkPOI5QBp8
SEPT 10
D/B PUSH UPS 10X10
D/B CHEST PRESS 10X10
D/B CHEST FLYES 10X10
D/B TRICEPS CROSS BODY 10X10
Dead Stop Kettlebell Swing. https://youtu.be/T02QHkJcfQ8
SEPT 6
D/B BICEPS 10X10
KB SWINGS 10X10
KB FIGURE 8 TO STALL 10X10
KB PRESS 10X10
D/B PUSH UPS 10X10
SEP 1
KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW LH/RH
KB HALF D/LIFT
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH
KB HALO
KB ONE ARM D/LIFT LH /RH
AUG 24
KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW LH/RH
KB HALF D/LIFT
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH
KB HALO
KB ONE ARM D/LIFT LH /RH
AUG 9
The GREATEST Kettlebell Exercise on EARTH
When it comes to kettlebells you’d be living under a rock if you haven’t heard of or tried a kettlebell swing. This seemingly simple, yet dynamic exercise takes so little, yet offers so much. There are plenty of exercises that load hip extension, but few load the eccentric phase as powerfully as the swing. Explosive movements like barbell cleans, high pulls and snatches all require an explosive pull and fast hips, but are typically dropped at the apex of the movement and require much more time for mastery. With the swing you get to play with maximum output synced with the deceleration of a ballistic load. This creates a weight that feels much heavier on the body due to acceleration and allows for multiple repetitions.
Not only are you building a strong posterior with the swing you’ll also get the added benefits of increasing your grip strength, building work capacity, reinforcing the subtle balance of tension and fluidity that carries over into just about every athletic arena, and even has the potential to increase hamstring flexibility (assuming you’re not too squatty). Every client I ever had that started doing kettlebell swings praised the movement for building a stronger back and looser hammies.
As with most things in the fitness world there’s more than one way to do them (despite what “experts” who’ve gone through as single course would say.) Over the years I’ve learned and experimented with dozens of swing variations to not only get stronger and more powerful, but offer enough variation for myself and my clients to maintain interest without diverting too far from the main goal. There’s also the fact that with many different body types and limitations offering only one or two variations might not cut it. Some of these variations might be new to you so keep that in mind when choosing the load. You might need to go very light just to get the position or transition down.
aug 9
KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW LH/RH
KB HALF D/LIFT
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH
KB HALO
KB ONE ARM D/LIFT LH /RH
July 30 Friday
10 kB swings
10/10 ALT SIDE RISE
15 KB swings
15 PRESS
25 KB swings
25 PLANK JACKS
50 KB swings
50 LEG RAISES
July 28
KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW LH/RH
KB HALF D/LIFT
KB HIGH PULL TO CHIN
KB ONE ARM SWINGS LH/RH
KB HALO
KB ONE ARM D/LIFT LH /RH
KB SWINGS
July 23 Friday
BACK 30/30
KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW LH/RH
KB HALF D/LIFT
KB HIGH PULL TO CHIN
KB ONE ARM SWINGS LH/RH
KB HALO
KB ONE ARM D/LIFT LH /RH
KB SWINHS
JULY 21 WED 30 /30
D/B HAMMER FLYES
D/B LOW FLYES
D/B HALF CIRCLE RAISES
D/B FRONT RAISES[ D/B CLOS]
PUSH UPS
D/B CHEST PRESS
D/B CLOSE CHEST PRESS
Abs
JULY 16
40/20
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 PRESS TO HALO
JULY 15
Exercise for Both Endurance AND Intensity
For maximum health benefits, you should work for both endurance and intensity in your exercise program. We have lots of evidence that exercise prolongs lives by reducing risks for chronic diseases such as high blood pressure, heart attacks and diabetes (PLoS Medicine, January 12, 2021), and adding intensity to a workout increases its health benefits (Brit Med J, Oct 7, 2020;371).
A recent study from the University of Guelph in Ontario, Canada suggests that you will gain more health benefits by trying to exercise intensely on some days and doing slower recovery exercise on the other days (Med Sci Sports Exerc, June 2021;53(6):1194-1205). In this study, 23 overweight participants were divided into two groups that exercised on stationary bicycles for six weeks:
• Endurance Group: Five days a week, 30–40 minutes of continuous exercise at about 60 percent of maximal effort
• Intense Intervals Group: Three days a week, 4-6 intervals with each lasting for 30 seconds at almost all-out intensity, with a two-minute recovery between each interval.
The researchers found that both the endurance group and the intense intervals group had increased heart-lung fitness and ability to control blood sugar levels after eating a meal, but only the endurance group had lower blood pressure, decreased body fat, and ability to control blood fat levels after eating a high-fat meal. This shows us that short bouts of intense exercise alone are not enough; your exercise program should include both some endurance work (time and distance in your activity) and some short bursts of intensity (increased effort).
Stress and Recover
I recommend that exercisers at all levels should follow a stress and recovery exercise program. Competitive athletes need to exercise every day to gain maximum strength, and they know that they have to exercise intensely to improve in their sport. They quickly learn that exercising intensely damages muscles to cause delayed onset muscle soreness (DOMS) and they need to follow each intense workout with less intense recovery workouts.
You will become more fit by taking a hard workout and then going at low intensity for a day or two than you will by exercising at the same leisurely pace every day. You have to damage muscles to gain strength and enlarge muscles. Every muscle is made up of thousands of fibers like a rope is made of many strands. Every fiber is made up of blocks called sarcomeres that fit end to end like a row of bricks. Sarcomeres butt upon each other, end-to-end, at Z-lines (Diagram ). Muscles contract only at each Z-line. When you exercise vigorously, you damage these Z-lines and when they heal, the muscle fibers are stronger, so all knowledgeable athletes take some intense workouts to damage their muscles at the Z-lines. On the next day their muscles are sore and damaged and they exercise at a relaxed pace. When the muscles are healed and the soreness lessens, they take their next intense workout. If athletes exercise at low intensity during the healing phase of the Z-lines, their muscle fibers will become stronger than if they rest. If they exercise vigorously when their muscles are sore, they are likely to tear them and become injured.
Non-Athletes Also Should Exercise Every Day
Forty percent of North Americans die of heart attacks. One of the most common causes of the arterial damage that precedes heart attacks is a high rise in blood sugar after meals. Resting muscles remove no sugar from the bloodstream, but contracting muscles remove sugar rapidly from the bloodstream without even needing insulin. This effect is strongest during exercise and diminishes to no benefit about 17 hours after you finish exercising. If you want to use exercise to help control blood sugar, you need to do it every day.
An Exercise Program for Everyone
CAUTION: Because a person with blocked arteries leading to the heart could suffer a heart attack during exercise, please check with your doctor before starting a new exercise program or increasing the intensity of your existing program. Whatever activity you choose, try to exercise every day. If you are just starting out, spend about six weeks at a slow pace until you are comfortable in your activity for thirty minutes or more. Then you are ready to alternate more intense days with easier workouts.
Intense Days: Stress refers to intensity, not the length of your workout. You can gauge the severity of the stress by how hard you breathe and by the amount of burning you feel in your muscles during exercise. Interval training means that you start out slowly, pick up the pace, slow down immediately when your muscles start to burn, recover by going very slowly for as long as you want, and then pick up the pace again.
• On your hard days, warm up by going very slowly for five to 10 minutes. Going slowly at the start of a workout warms up muscles to help make them resistant to injury. If your muscles still feel tired or heavy, do not try interval training. Exercising with tired or sore muscles can cause serious injuries.
• After you warm up, pick up the pace gradually until you feel burning in your muscles and immediately slow down. Then go at a very slow pace until the soreness goes away, your breathing returns to normal and you feel recovered. How long it takes to recover is irrelevant. You take your next faster pick up when you feel that you have recovered, not from any preset time. Then pick up the pace until you feel burning again.
• If you are not planning to compete, you do not ever need to go at 100 percent intensity. People who are just starting to do interval workouts should pick up the pace only slightly and not become short of breath. Slow down and get out of the burn as soon as you feel it. As soon as the burning and fatigue go away, and you are not breathing hard, try to pick up the pace again. In early workouts, you may only be able to do one hard pickup. Do not start your next pick up until your legs feel fresh. As soon as your legs start to feel heavy, stop the workout. Trying to increase the pace when your muscles feel sore, or trying to work through heavy or tired muslces invites injury.
Easy Days: The day after your hard workout, your muscles will probably feel sore and you should take an easy workout. If the discomfort does not go away after you warm up, is worse on one side of your body, or increases as you exercise, stop exercising immediately and cool down. You could be injured and continuing to exercise will delay healing. If you feel better as you exercise casually, continue to exercise until you feel any discomfort or heaviness. Always stop every workout when your muscles hurt or feel heavy. Keep on taking easy days where you exercise at low intensity until you feel fresh again.
My Recommendations
I believe that every healthy person should try to exercise every day. You will gain a much higher level of fitness by “stressing and recovering.” Exercise more intensely on one day and go slowly on the next day or days. Only when your muscles feel fresh should you try to pick up the pace again.
JULY 14 WED
5 rounds, rest 3 minutes between each round:
20 KB pull ups
30 push ups
40 sit ups
50 KB squats
JULY 12
The Perfect Pair
Kb Swing – 20 reps
Push Ups – 10, 9, 8, 7 6,5.4.3.2.1.
JULY 2
20/10 TABATA
D/B CHEST FLYES STAND
D/B Bent over row
KB GOBLET SQUATS
D/B PRESS
D/B SQUAT & PRESS
D/B D/LIFT
D/B SUMO
D/B FRONT LUNGES
D/B REAR LUNGES
JULY 2
Exercise Really Does Help You
Researchers reviewed eight studies that used accelerometers to follow 36,383 adults, 40 years of age and older, for six years (Brit Med J, August 21, 2019). They found that exercising regularly, regardless of intensity, was associated with reduced risk for death during the study period, while sitting for more than nine hours a day was associated with increased risk of death.
The death rate dropped progressively as light physical activity increased up to five hours per day and moderate activity increased up to 24 minutes per day. Examples of light intensity included walking slowly, cooking and washing dishes. Moderate activity included brisk walking, vacuuming or mowing the lawn, while vigorous activity included jogging or carrying a heavy load. In another study, lack of physical activity doubled a person’s chances of suffering a heart attack, while a regular exercise program helped prevent it (Eur Heart J, 15 January 2019).
Not exercising regularly worsens diabetes (Cardiopulmonary Phys Ther J, 2013 Jun;24(2):27–34). Most cases of diabetes are caused primarily by excess fat in the liver and muscles, the only two places humans can store significant amounts of sugar. Excess fat in muscles and liver prevent these tissues from clearing excess sugar from the bloodstream. Most cases of diabetes can be cured by getting excess fat out of the liver, and the longer you exercise, the more fat you remove from muscles and liver and the less likely your blood sugar is to rise too high after you eat (Curr Cardiol Rep, Dec 2016;18(12):117).
Intense Exercise is Beneficial
Richard A. Winett of Virginia Tech has reviewed 106 journal articles to show that intense exercise can benefit health, prevent disease and prolong lives (Innovation in Aging, July 26, 2019;3(4):1–15). If you are trying to lose weight, intense interval exercise may help you to lose more weight than slower continuous exercise (Brit Med J, Feb 14, 2019). If you exercise intensely, you don’t have to spend as much time exercising to gain the same health benefits (J Am Coll Card, June 21, 2016;67(24):2910-2911).
A review of 41 studies involving 1115 people showed that people who have limited time to exercise will gain more health benefits from short bursts of intense exercise with short rests between each interval compared to continuous training (Brit J Sports Med, Feb 14, 2019;53(10)). Ideal sports for interval training include running, fast walking, cycling, swimming and weight lifting, but intense exercise can increase risk of injuries. Everyday opportunities for interval exercise include carrying heavy shopping bags up a few flights of stairs, running to catch a bus, walking fast from one place to another, pushing a lawn mower, or vacuuming your house with vigor.
My Recommendations
A key to prolonging your life and preventing disease is to keep on moving. Lying in bed for many hours each day is a certain way eventually to kill yourself. Your skeletal muscles circulate blood to your heart, and when you contract a muscle, it squeezes blood vessels near it to pump increased amounts of blood back to your heart. Your heart responds to the extra blood by contracting with greater force that makes it stronger. Each day that you spend not moving your muscles weakens your heart until you eventually die of heart failure.
Exercise will prolong your life. You do not have to have a specific exercise program, but you should keep on moving for a large part of each day. It is healthful to mow your lawn, wash your dishes, make your bed, vacuum your house, go out for walks and participate with your friends in activities in which you are moving your arms and legs. I recommend participating in groups for dancing, cycling, swimming, running, nature walks and so forth.
JUNE 23
5 Rounds📍2 minutes rest in between each Round.
📍20 Sit-Ups
📍40 Mountain Climbers
📍20 Reach Ups
📍40 Heel Taps
📍20 V-Twists
JUHNE 21 4 ROUNDS
J.jacks – 10 reps
Kb Swings 10 reps
Kb press – 10 reps
Kb Swings – 10 reps
Body Squats – 10 reps
Kb Swings – 10 reps
KB Halo – 10 reps
KB Swings – 10 reps
KB Front Lunges – 10 reps
KB Swings – 10 reps
JUNE 14 MOIDAY
5 Rounds📍2 minutes rest in between each Round.
📍20 Sit-Ups
📍40 Mountain Climbers
📍20 Reach Ups
📍40 Heel Taps
📍20 V-Twists
JUNE 11
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
June 7. 30 work 30 sec rest
Lying Chest Press
Crush Press
Chest flyes
Pullover
Bent Over Rows
Standing Shoulder Press
DB Reg, hammer
Reverse Curl
Biceps curls
MAY 26
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
MAY 24
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
D/B ONE ARM ROW
D/B ONE ARM ROW
MAY 18
21 KB swings
18 KB swings
15 KB swings
12 KB swings
9. KB swings
6 KB swings
3 KB swings
MAY 10
4X12
BICEPS CURLS
TRICEPS EXT
HAMMER CURLS
TRICEPS KICK BACKS
SPIDER CURLS
NARROW D/B PRESS UP
APRIL 28
30 /30
J /JACKS
D/B CHEST FLYES STAND
D/B BENT OVER ROW
D/B GOBLET SQUATS
D/B ALT PRESS
D/B SQUAT & PRESS
D/B ONE LEG D/LIFT LH /RH
D/B SUMO
D/B FRONT LUNGES
D/B REAR LUNGES
D/B ALT FRONT RAISES
D/B ALT SIDE RAISES
D/B PRESS OUT WHEEL
D/B PRESS OUT HALO
D/B BICEPS CURLS
D/B HAMMER CURLS
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
