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Home Workout #13

3/30/2020

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Warm up (5-10 minutes)
 
1)  3 Rounds
  • 20x  BW Squats
  • 20x  Mountain Climbers
  • 20x  Walking Lunges
  • 10x  Burpees

2)  3 Rounds
  • 10x  Lateral Lunges
  • 20x  Vertical Jump to Tuck Jump (the set counts as 1 rep)
  • 20x  Sumo Squat
  • 20x  High Knees (Each Side!)

3)  2 Rounds
  • 20x  Groucho Walk Forward (a favorite of mine from P90X!)
  • 20x  Groucho Walk Backward
  • 20x  Jumping Jacks
  • 20x  Front Kicks (each side)

4)  1 Round
  • 25x  Abduction- on each side
  • 25x  Fire Hydrants on EACH side
  • 25x  Donkey Kicks on EACH side
  • 25x  Supermans
  • 25x  Hip Bridges

Cool Down & Stretch (5-10 min)

"LiveFit, LiveStrong, LiveHealthy!"
-Toby


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Home Workout #12

3/29/2020

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1.  Cardio Interval Training:  30 Minutes - Use a watch or interval timer app to track time.
  • 90s  Run at a fast pace for (minute and a half)
  • 60s  Recover (slow jog/very fast walk) 1 min. 
  • Keep repeating this until you complete the 30 minutes.  The time will go by faster than you think because you will be watching the clock.


2.  Core:
  • :60s  Jackknife Crunch (30s on each side)
  • 50x  Bench Crunches
  • 40x  Supermans
  • 35x  Scissor Kicks
  • :30s  Side Plank - L
  • 25x  Reverse Crunches
  • :20s  Low Plank
  • 25x Crunches Legs Up (as straight as you can make them)
  • :30s  Side Plank - R
  • :35s  Flutter Kicks
  • 40x  Bicycle crunches
  • 50x  Sea Turtle Extensions
  • :60s  Jackknife Crunch (30s on each side)
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Home Workout #11

3/29/2020

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1)  25 Min AMRAP
  • 300m  Run  -or-  90 sec. High Knee Run
  • 15x  DB Romanian Deadlifts
  • 15x  Walking Lunges *
  • 300m  Run  -or-  90 sec. High Knee Run
  • 10x  DB Hang Squat, Clean, Press
  • 15x  Push Up

2)  3 Rounds - 30 sec. each exercise
  • Scissor Kicks
  • Flutter Kicks
  • Bicycle Crunches
  • Spiderman Planks
  • Iso Hold Hip Bridges

 
3)  3 Rounds
  • 30x  Side Lying Abductions or Seated Band Abductions - R/L
  • 20x  Fire Hydrants - R/L
  • 20x  Donkey Kicks - R/L
 

4)  3 Rounds - 30 Sec. each
  • :60s  Opposite hand, opposite leg Extensions
  • :30s  Side plank - R/L
  • :60s  Low Plank, Single Leg Lifts, Alternating - R/L
  • :30s  Hip Bridges
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Home Workout #10

3/27/2020

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You must complete these in order, and finish ALL 100 reps. You can break the exercises into different reps (ex 25 reps instead of 100, but you must do 25 reps of each exercise in a row, and then go back and complete 3 more sets.)  Minimal rest periods!!  Have fun!  Don’t forget to cool down when you are done.
 
  • 100x  Jumping Jacks
  • 100x  Alternating Reverse Lunges
  • 100x  Push-ups
  • 100x  Squat Jumps
  • 100x  Dips (use a chair or bench)
  • 100x  Vertical Jumps
  • 100x  Inchworms
  • 100x  Alternating Front Kicks
  • 100x  Prisoner Squats (be quick about these!)
  • 100x  Supermans
  • 100x  Mountain Climbers *
  • 100x  Crunches (Legs down)
  • 100x  Bicycle Crunches *

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

Link to Workout Abbreviations
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Home Workout #9

3/26/2020

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Complete this ENTIRE circuit at one time in your best time possible (with perfect form).  Use modifications and scale when necessary.
 
  • 0.5  mile (800 meters)  Run
  • 10x  Full Sit-ups
  • 40x  Box Jumps (replace with 40 burpees or 40 step-ups per side)
  • 20x  Full Sit-ups
  • 30x  Box Jumps (replace with 30 burpees or 30 step-ups per side)
  • 0.25  mile (400 meters)  Run
  • 30x  Full Sit-ups
  • 20x  Box Jumps (replace with 20 burpees or 20 step-ups per side)
  • 40x  Full Sit-ups
  • 10x  Box Jumps (replace with 10 burpees or 10 step-ups per side)
  • 0.5  mile Run

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

Link to Workout Abbreviations
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Home Workout #8

3/25/2020

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Complete this ENTIRE workout in your best time possible.   Modify anything needed (for example rep count, distance on the ¼ mile etc, and even the exercise itself if you have any limitations.)
  • 0.25 mile  Run
  • 25x  Fwd Lunges *
  • 0.25 mile  Run
  • 50x  Dips on a bench or Chair
  • 0.25 mile  Run
  • 25x  DB Single Arm Rows (bicycle crunches if you don't have weights)
  • 0.25 mile  Run
  • 50x  Squats, BW
  • 0.25 mile  Run
  • 50x  Bicep Curls (push ups if you don't have weights)
  • 0.25 mile  Run
  • 25x  MTN Climbers *
  • 0.25 mile  Run
  • 25x  Lunges *
  • 0.25 mile  Run

Additional Workout Notes:
  • Workout focus:  Endurance
  • Substitute the run with any piece of cardio equipment you might have at home. 
  • 0.25 miles is equal to 400 meters.
  • * L/R = 1 Rep
  • You can estimate your 0.25 mile to something simple such as running a lap around the block.

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

Link to Workout Abbreviations
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Home Workout #7

3/23/2020

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1)  7 Rounds x 7 reps each exercise
  • Pike Push Up
  • Vertical Jump + Tuck Jump (7 each)
  • Inch Worms
  • BW Squats
  • Straight Leg Sit Ups
  • Reverse Lunges *


2)  5 Rounds
  • 8x  Close Grip Push Up
  • 8x  DB Bent Over Wide Row
  • 8x  Goblet Squat w. Pause
  • 8x  KB or DB Swing

3)  Death By Burpee Challenge
  • Minute 1 - 3x Hand Release Burpees
  • Minute 2 - 4x Hand Release Burpees
  • Minute 3 - 5x Hand Release Burpees
  • Every minute add a rep and go until you can't complete all the reps within the minute. 

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

Link to Workout Abbreviations
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My Top At-Home Fitness Equipment Recommendations

3/23/2020

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If you are going to get serious about working out at home, there are many things to consider such as - What will your primary workout space be?  Will it be your garage?  Are you sharing your workout space with your living room?  Do you have a spare bedroom to designate as your workout area or "home gym"? 

A few years ago I was fortunate enough to have a spare bedroom and built up a pretty decent home gym.  I'll list the equipment I had below (it wasn't too shabby as far as home gym goes.  First, I want to make my top recommendations for essential at-home gym equipment that is worth investing in.


Here is the Full List for your convenience.  Full descriptions follow
  1. Dumbbells (hand weights)
  2. Bow Flex Select Tech 550 Adjustable Weights
  3. Resistance Band Set
  4. Sliders
  5. Foam Flooring
  6. TRX Resistance Training Strap
  7. Dip Station
  8. Kettlebells by Onnit or KB Kings
  9. Peloton
  10. Row Machine
  11. Exercise Bike
  12. Yoga Mat
  13. Swiss Ball
  14. Resistance Bands
  15. Yoga Ball (Swiss Ball)
  16. Beachbody On-Demand Fitness Workouts
  17. Squat Rack
  18. Bar
  19. Glute Bands
  20. Step Bench
  21. Adjustable Bench
1.  A Set of Dumbbells
Everyone has their own starting point when it comes to fitness and resistance training but the very first thing I would invest in is a set of basic dumbbells (DBs).  There are lots of options here but I would look for ones with a rubber coating or rubber hex shaped heads.  This set of amazon basics with weights ranging from 3-8 pounds are ok but most of you will need more weight (I hope).

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Instead I highly recommend investing in a set of DBs that will last you the duration of your fitness journey - ones that have rubber hex.  Weights will vary depending on your individual starting point of your fitness journey but I recommend the following paired sets to start out:

5 - 8 - 10 - 12 - 15 - 20 - 25 lbs. is ideal in my opinion.
I have found that if you are a lady having the 8 lb and the 12 lb dumbbells are handy.

Dumbbells cost about $1 to $1.25/lb so you're looking at roughly a $240 investment.  Keep an eye out for sets at Costco, Amazon or at your local second hand store for better deals. 

5 - 10 - 15 - 20 - 25 lbs. is a little more cost effective, about $190.  A rack for storage is handy too but not necessary up front. 

A GREAT option that I highly recommend is the BowFlex SelectTech 552 adjustable DBs.  552 means that they are adjustable in weights from 5 lbs to 52 lbs. in 2.5 lb incriminates.   A perfect option for anyone looking to save space and money.  I personally have the 1090s, adjustable from 10 lbs to 90 lbs.  in 5 lb increments.  They are awesome! 
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Rubber Hex DBs
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Bowflex
While we're on the topic of recommendations, here are a couple things I DON'T recommend.  Don't get adjustable dumbbells like these chrome ones.  They are not convenient to adjust the weights.  It takes forever to spin the collars on and off each side of each dumbbell.  A huge pain in the ass.  

I also recommend avoiding the solid iron DB's.  They are often very cost effective, however, after time the paint will flake off and it's rather annoying especially when a paint chip gets in your eye.  Rubber is the way to go.  I learned this the hard way.  I have a couple pairs where the DBs came loose from the handles too.  Once the paint chips off they have a tendency to rust.  They are harder on your flooring too vs. the rubber ones. 

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Don't get these!
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Don't purchase these
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Iron Dumbbells
2.  Yoga Mat or Foam Flooring
Everyone needs a nice soft floor especially if you are working out on a hard wood flooring.  Get a moderate to high quality mat.  You will end up replacing a cheap mat sooner than you think.  Cheaper mats will tend to flake or stick to your floor, even your feet.  I don't suggest purchasing the most expensive mat but definitely spend the extra bucks for a good mat that won't be a nuisance for you shortly after your purchase.  

A basic puzzle mat flooring is a great way to designate a workout area with a bench, makes a great spot to set DBs and other equipment.  Easy to assemble in a custom shaped and are cost effective at about $20-$25 for 24 sq ft area.  Amazon and Costco are my go-to sites to pick these up.   



3.  Dip/Pull Up Stand
No workout is complete with the ability to do quality pull ups and dips.   


4.  TRX

TRX stands for Total Body Resistance Exercise.  One of my favorite pieces of workout equipment.  These suspension training straps are a daily use with clients in the gym and super easy to use utilize in a home gym setting.  Workout movements use your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability. So whether you want to build strength, lose fat, improve endurance or flexibility, the TRX Suspension Trainer can be used to achieve any fitness goal. By simply leveraging your body weight to perform hundred of exercises, you get a full body workout, while simultaneously working your core. And because you’re working with one training tool, and can adjust your weight on the fly by stepping towards or away from the anchor point.  You can minimize training time by switching from one exercise to the next in just seconds.  The only 2 downfalls to owning a TRX is you need to have a sturdy door or place to hang it from.  The other 'con' to utilizing the a suspension training strap is that strength gains may be limited.  However, owning a TRX in conjunction with a decent set of dumbbells will provide you with endless workout possibilities!

5.  Kettlebells
Take advantage of mind blowing benefits from a small set of kettlebells.  KBs are one of the best ways to work your posterior chain - low back, glutes, and hamstrings.  The benefits are endless!  There are tons of KBs on the market but my favorite are the ones from KB Kings.

CARDIO EQUIPMENT:

6. Peloton Bike
My wife has owned one of these bikes for about 6 years now and the user experience is pretty damn amazing!  There are other good exercise bikes such as an Airdyne and upright style spin bikes.  It all depends on what you want to use them for.  I recommend avoiding the "recumbent" style bikes if possible. 

7.  Treadmill
Yup, just a good old treadmill for indoor running or walking.  Take advantage of walking on an incline which is why I recommend finding one that does incline up to 15% and if you can find one that inclines higher... even better.  I prefer Nordictrack or Peloton but there are lots of good brands out there.   

8.  Rowing Machine or SkiErg
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Row Machine
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Ski Erg
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Yoga Mat
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Puzzle Matt/Flooring
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Dip Bars
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TRX - Upper Body Example Use
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TRX Lower Body Example Use
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Kettlebell
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Home Workout #6

3/23/2020

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1)  AMRAP - 8 Min
  • 10x  BW Squats
  • 10x  Standing Ground to Sky Touches
  • 10x  Side Lunges *
  •   5x  Inch Worms


2)  AMRAP - 8 Min
  • 10x  High Knee Run *
  • 10x  Squat + Tuck Jumps
  • 10x  Half Burpees, no Jump


3)  AMRAP - 10 Min
  •   8x  Hand Release Burpees
  • 10x  SL Reachers - R/L
  • 10x  Flutter Kicks


4)  AMRAP - 4 Min
  •   20x  DB Squat Press
  • 100x  Jump Rope (or 50 Jumping Jacks)


5)  AMRAP - 10 Min:  45s Work / 15s Rest
  • Jack Knife, Right Leg
  • Bicycle Crunches
  • Jack Knife, Left Leg
  • Oblique Crunches - L
  • Superman Hold
  • Plank
  • Oblique Crunches - R
  • Reverse Crunches
  • Side Plank w. Hip Drop - R/L

"LiveFit, LiveStrong, LiveHealthy!"
-Toby


Link to Workout Abbreviations

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Home Workout #5

3/22/2020

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1)  AMRAP - 10 Minutes
  • 8x  Squat Jump
  • 8x  DB Single Arm Row - R/L
  • 16x  Bicycle Crunches *

2)  AMRAP - 10 Minutes
  • 4x  DB Lateral Lunges *
  • 8x  Bench Dips
  • 16x  MTN Climbers *

3)  AMRAP - 10 Minutes
  • 8x  DB Bulgarian Split Squats - R/L
  • 8x  Push Ups
  • 8x  Single Leg Hip Thrusts - R/L
  • 8x  Sit Ups
  • 8x  Catcher's Burpee

See Exercise preview below
#metcon #workout #fitness #AMRAP #EMOM #fatloss #bootcamp #wod #crosstrain #homeworkout #tobyfit #tmfitness #workoutathome #fitstronghealthy #livefitstronghealthy

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

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