Lessons to Learn…

The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.

-Vince Lombardi

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Gym Buddy…

In my experience, there is nothing worse than to work out with someone who isn’t ready for it.  I am talking about the people who want to workout with you, but when you get to the gym they don’t want to sweat.  They want to put forth little effort and little time.  In situations such as these, we find ourselves trying to accommodate them and cheat ourselves out of our workout.  This is why it is essential to choose your gym partner wisely.

Choosing a gym partner may be as challenging as choosing the right workout routine and nutrition plan.  I find it essential to workout with someone who is just as focused and passionate as I am or will encourage me to push myself.  Having a workout partner can be an amazing experience in the gym.  It can change your workout from feeling like a dreaded chore or routine, to having fun challenging yourself with a friend.

workout_buddy

When seeking a friend to partner with at the gym, consider the following:

  1. Find someone who has clear realistic fitness goals.

  2. Consider someone who is able to push you and not allow you to cheat yourself

  3. Someone who will bring as much to the table as you will

  4. A gym partner who is willing to try new fitness trends

  5. A buddy who will hold you accountable for your success.

In working together, you can achieve great success!  It is important to be clear of each other’s expectations prior to working out together.  For example, how many times a week you are to meet, how long each workout is.  You can also alternate who creates each workout and share meal plans and motivate each other to stay on track.

In working together, you can achieve great success!  It is important to be clear of each other’s expectations prior to working out together.  For example, how many times a week you are to meet, how long each workout is.  You can also alternate who creates each workout and share meal plans and motivate each other to stay on track.

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Choosing the wrong partner can have adverse effects that will set you further away from your goals.  The wrong partner will support your wanting to cut your workout short.  They be happy with minimal effort and will help you create excuses for not achieving results.  Having a bad gym partner is the equivalent of going on a road trip with someone without any sense of direction…you will never get anywhere!  So choose wisely!

Drillz Baby! Drillz!

I recently posted about Cardio Drillz, (yes, drillz with a purposeful Z!), that I enjoy doing that can really boost your workout, taking it to a whole other level!  Here are a few drills that I have enjoyed.  I need to add that these drillz were not all completed in one day.  Each drill was done on a separate day prior to my weight training.

I did not include my weight training sessions that I perform after each one because the focus of this post is on cardio.  These drillz can be done at the gym, from home, or while you are on travel.  Weights can be added at your discretion!  Try to get through these drillz first…we’ll discuss the weights later!  😉

*Disclaimer: Please consult a physician before attempting any of the following exercises!  Follow the guidance of your physician to reach your fitness goals…

Drill 1

8 Sets 

  1. Low Jacks (30 Sec)
  2. Rest (20 Sec)
  3. Elbow to Knee  (30 Sec)
  4. Rest (20 Sec)
  5. Side Step Jumps (30 Sec)
  6. Rest (20 Sec)
  7. Jog in Place-Knees Up! (30 Sec)
  8. Rest (20 Sec)
  9. Alternate Toe Touch (Side Lunge)  (30 Sec)
  10. Rest (20 Sec)
  11. Alternate Front Lunge (30 Sec)
  12. End of Set…Rest (60 Sec)

Ab Drill: 8 Sets!

  1. Scissors (30 Sec)
  2. Sit Ups (30 Sec)
  3. Leg Raises (30 Sec)
  4. Penguins (Oblique side crunches) (30 Sec)
  5. End of Set…Rest! (30 Sec)

Drill 2:

6 Sets

  1. Jog in Place (30 Sec)
  2. Rest (20 Sec)
  3. Squat (30 Sec)
  4. Side Step ( 30 Sec)
  5. Rest (20 Sec)
  6. Squat ( 30 Sec)
  7. Rest (20 Sec)
  8. Front Kick (30 Sec)
  9. Rest (20 Sec)
  10. Squat (30 Sec)
  11. Rest (20 Sec)
  12. Rear Kick (30 Sec)
  13. Rest (20 Sec)
  14. End of Set…Rest!  (60 Sec)

Drill 3

8 Sets

  1. Run in Place-Knees Up!  (30 Sec)
  2. Rest (20 Sec)
  3. Squats (30 Sec)
  4. Elbow to Knee (Sides for Obliques) (30 Sec)
  5. Rest (20 Sec)
  6. Lunge/Squat Alternate (30 Sec)
  7. Rest (20 Sec)
  8. Squats (30 Sec)
  9. Rest (20 Sec)
  10. Low Jacks (30 Sec)
  11. Rest (20 Sec)
  12. Squats (30 Sec)
  13. Rest (20 Sec)
  14. Side Step Hop (30 Sec)
  15. End of Set…Rest! (60 Sec)

Remix Workouts by Creating Your Own!

Although this video does not show her full length workout routine, Angela Simmons gives us a peek inside of her routine with her trainer Coach Nelson.  Most of the exercises look familiar to me, and I can tell you that her training session was no joke.  Jumping rope, burpees, walk-outs, jumping sumo squats, sit-up/knee tucks all make for a challenging workout.  This does not include her boxing training.

As I mentioned, this video does not show the full workout, but it shouldn’t be dismissed so quickly.  Videos like this could be used for exercise ideas.  I use videos such as these to create my own Cardio Drillz or weight training sessions, or to mix both together.  It keeps your workout interesting and challenging.  Your body won’t know what hit it!  😉

For example, I would create a superset-(transitioning from one exercise to the next without a break), by doing 15-20 repetitions of squats and superset it with burpees.  I would super set Angela’s sit up cross over punch with push-ups and add an additional exercise of walk-outs.  These three exercises would create one set. Use videos like Angela’s as a guide for building your customized workout.  Then decide how many repetitions and how many sets you want to do.

I encourage you to save your money and get into the driver’s seat of your healthy lifestyle evolution. Start setting your own goals and creating your own workouts. It feels kind of empowering to create a workout that pushes you beyond your limits and even better when you complete it. There is also a whole other commitment level and accountability factor.

How to create a challenging workout of your own COMING SOON!
Stay Tuned! 😉