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Fitness Workout 5/1

5/1/2020

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1)  4 Rounds (with a barbell or a dumbbell)
  • 10x  Bent Over Row
  • 10x  High Pull
  • 10x  Overhead Press
Do not set your DB or BB down until all 30 reps are complete.  Rest 60 seconds between rounds.


2)  5 Min:  Substitute with DB, or BB if KBs are not available for use
  • 8x  KB Front Rack Squat
  • 16 KB Swing


3)  5 Rounds: 
  • 10 / 8 / 6 / 4 / 2x  Chin Ups
  • 20 / 16 / 12 / 8 / 4x  Push Ups
  • Rest 1 Min between rounds


4)  4 Rounds:  8 / 4 / 6 / 2 reps
  • Reverse Lunge
  • Curtsy Lunge
  • Jump Lunge
  • Lateral Lunge w. Pulse
  • Rest 1 Min


#metcon #workout #fitness #AMRAP #EMOM #fatloss #bootcamp #wod #crosstrain

"LiveFit, LiveStrong, LiveHealthy!"
-Toby
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3 Signs It’s Time To Switch Up Your Workout

4/27/2020

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If you’ve been hitting the gym yet aren’t seeing the results you want, it might be time to look at your exercise routine. As you put in the hard work and become increasingly fit, it is essential that you switch up your workouts to continue progressing toward your goals.

Doing the same workout every time you head to the gym is not only boring, but it can also be counterproductive. As your fitness improves, it’s essential that you adjust your workout routine so it continues to challenge you. Without enough of a challenge, your workouts won’t produce the results you are looking for. Fitness experts call this idea the “overload principle” of training.

Using the Overload Principle To Enhance Your Workout

When an exercise is below a minimum level of intensity, it doesn’t challenge the body enough to result in any improvement. The level of intensity you need to get results from your workout depends on your current level of fitness. As your level of fitness improves, you need to change your workout in order to keep seeing results.

It can be as simple as continuing to increase the amount of weight you lift or trying a new type of exercise. Either way, the goal is to challenge your body a little more every time.
These are three signs that it’s past time for you to switch up your workout:


1. You aren’t seeing changes in your body.
As your body adapts to a new routine, weight loss and fitness plateaus are common. Even if you hit the gym regularly, if you don’t adjust the intensity and exercises in your workout, there are times when muscle gain and fat loss may stall. When that happens, it’s time to switch things up. Keep challenging yourself by mixing up your exercises and routine.



2. You’re losing motivation to work out or are bored.
If your workouts are no longer fun or you find yourself getting bored, it’s probably time to add variety. Everyone deals with a lack of motivation every once in a while, but if it’s happening a lot, it’s time to try something new. Swap your indoor cycling class for a jog or bike ride outside, replace your yoga class with Pilates, or add circuit training to your weight routine. You may find a new activity you love and the motivation you’ve been missing.



3. Your workouts are too easy.
If you’ve been consistently completing 10-12 reps of an exercise and can now complete 15 or more with ease, it’s time to add some resistance or weight. The weight should be high enough that the last two or three repetitions of a set are difficult, but not impossible, to complete. As your level of fitness increases, it is important to increase the intensity and difficulty of your workouts to continue seeing results.



Remember, the easiest ways to switch up your workout may also be the most effective. Adding high-intensity intervals or increasing the weight or resistance are two things to try when you’ve stopped seeing the results you want. Variety and consistency are the keys to continually reaching your goals.


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Fitness Workout 4/20

4/20/2020

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1)  Ladder Down:  20 reps each exercise... 19 reps each... 18 reps... 17... 1
  • DB Squat
  • Push Ups

2)  4 Rounds:  15/12/10/8 reps
  • Arnold Press
  • DB Front Raise
  • DB Side Raise
  • DB BO Rear Delt Raises

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Home Workout #20

4/8/2020

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Warm up (5-10 minutes)
 
Challenge: Complete this entire circuit in your best time possible with perfect form.  Modify where needed and rest ONLY as needed only.  The ¼ mile run should be used as a “recovery run.”  Go as slow as needed to recover!  Do this outside if possible, if not a hotel gym will usually have everything you need.
 
  • 25x  One Legged Burpees (Left)
  • 50 Push-ups
  • 50 Box Jumps (50 step-ups/ side on a bench, or 100 jumping jacks)

  • ¼ mile (400m)  Run

  • 50x  Fwd Lunges (25 each side)
  • 50x  Floor Wipers (Flutter kicks if no weights)

  • ¼ mile run

  • 25x  Dive Bomber Push Ups
  • 25x  Rows Left Side (if no weight, do 25 sit-ups)
  • 25x  Rows Right Side (if no weight, do 25 sit-ups)

  • ¼ mile run

  • 50x  Plank jacks
  • 50x  Bicycle Crunches

  • ¼ mile Run

  • 50x  Windmills (25 per side- zero or light weight!)
  • 25x  V-Ups OR Bench Crunches
  • 25x  One-legged burpees (Right leg)

  • ¼ mile run – A very easy recovery jog/walk

 
Cool Down & Stretch (5-10 minutes)


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Home Workout #19

4/7/2020

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Warm up (5- 10 min)

1)  6 minute AMRAP
  • 15x  Squat Jumps
  • 10x  Sumo-Deadlift High-Pulls
  • 5x  Push-ups
 
2)  5 minute AMRAP
  • 5x  Reverse Lunges (5 per side)
  • 7x  Presses (7 Shoulder Presses per side)
  • 9x  Sit-Ups
 
3)  4 minute AMRAP
  • 5x  One-legged Reaches
  • 10x  Cross-Body Mountain Climbers
  • 15x  Bicycle Crunches
 
4)  3 minute AMRAP
  • 6x  Step-Ups (6 each side)
  • 6x  Dips
 
5)  2 minute AMRAP
  • 5x  Bicep Curls
  • 5x  Suicide Push-ups (plank to elbows)
  • 5x  Bench Crunches
 
6)  1 minute (As many reps as possible!!)
  • Full Burpees!
 
7)  BONUS:  This workout should only take about 25 minutes total.  Work your way back up the ladder performing each set of exercises for 2-3 minutes with 15-30 seconds of burpees in between each set of exercises. 

Cool down & Stretch (5-10 minutes)

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Home Workout #18

4/6/2020

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Warm up (5-10 minutes)
 
1)  3 Rounds with perfect form:  20 seconds each exercise:
  • Push-Ups
  • Knees-To-Elbows
  • Burpees
  • High Knee Run
  • Squats - BW
  • Bicycle Crunches
  • Vertical Jumps
  • Flutter Kicks
  • Superman Plank
  • Jump Lunges
  • Russian Twist
 

2)  3 Rounds:  30 seconds per exercise
  • Low Plank
  • Side Plank with Hip Dip - L
  • Plank
  • Side Plank with Hip Dip - R
 
Cool down & Stretch (5-10 minutes)

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Home Workout #17

4/4/2020

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Warm up (5-10 minutes)
 
1)  Ladder Down Challenge:
10 reps each exercise... 9x each exercise... 8x each... 7x... 1x
  • Step-ups - R/L
  • Dips
  • Full Burpees Baby!
 
2 Rounds
  • 30 sec Low Plank (1-leg up if possible)
  • 30 sec Jackknife Crunches - R/L
  • 3 x 10 sec hold on hip bridges
 
Cool down & Stretch (5-10 minutes)

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Home Workout #16

4/3/2020

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Warm up (5-10 minutes)
 
3 Rounds
  • 50x  Jump Rope
  • 40x Squats - BW
  • 30x  Push-ups
  • 20x  Burpees - No Push Up
  • 10x  Inch Worms
 
Cool Down & Stretch (5-10 min)

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Home Workout #15

4/2/2020

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Warm up (5-10 minutes)
 
Complete this ENTIRE workout in your best time possible.  Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!
 
1)  3 Rounds
  • 0.25 Mile (400 meters)  Run
  • 30x  Squat Jumps
  • 30x  Dips (on a bench)
  • 30x  Walking Lunges (each leg)
  • 30x  Sit-ups
 
2)  2 Rounds
  • 60 sec  High Knee Run
  • 20x  V-Ups - Alternating Arms
  • 60 sec.  Squat Hold
  • 10x  Bird Dogs *
  • 30 sec  Side Plank - R/L
  • 20x  Cossack Squat - 2 sec.  pause on each side

3)  3 Sets:  30 sec. each 
  • Side Plank Reach Thoughs - R/L
  • SL Deadlifts - R/L
  • Hollow Hold
  • Pike Push-Up
  • Wall Sit
  • Air Squat

4)  8 Min AMRAP
  • 20x  SL Squats
  • 15x  Supermans






Cool Down & Stretch (5-10 min)

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Home Workout #14

4/1/2020

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Warm Up with:
  • 15x  Large Arm Circles (forward and backward)
  • 10x  Down Dog with SCOOP into Cobra
  • 10x  Push-Ups (assisted or Regular)
 
1)  3 Rounds (straight though without rest if possible):  
  • 10x  Push-Ups straight into
  • :30s  Plank
 
2)  3 Rounds
  • 18x  DB Rows (on each side w
  • 18x  DB Tricep Kickbacks, Single Arm
  • 18x Bicep Curls (with weight)
  • 18x  DB Standing Shoulder Press - Left
  • 18x  DB Flys
  • 18x  Bent Over DB Reverse Flys
  • 18x  Dips on a chair or bench
  • 18x  DB Hammer Curls
  • 18x  DB Standing Single Arm Shoulder Press - Right
  • 18x  Push-Ups
  • 18x  DB Pullovers
  • 18x  DB Skull Crushers

4 Rounds - EMOM (every minute on the minutes)
  • 1x  Fwd Lunge + 1 Squat
  • 16x  Tempo MTN Climbers (with a 1 sec hold each leg)
  • 100x  Jumping Jacks
  • 25x  Squat Jumps
  • 20x  SL Deadlifts - R/L

3)  Finish it off with 2 MINUTES of Arm Circles! 
  • 60 seconds to the front
  • 60 seconds backward. 

Cool Down & Stretch (5-10 min)
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