Archive for August, 2011

Back to School…Back to the GYM!

Posted: August 29, 2011 in Weights

You all know what I am talking about…summer is not exactly months upon months of a great work out routine for many people.

Up in Northern Virginia, tomorrow is the first day back, and its the first full week for many of you- so a great time to get back to, or start, a routine!

The one thing I notice that’s missing from many peoples schedule is a GOOD all weight strength routine.  One where your heart rate stays maintainable, and there really is no cardio.  Once you are 30+ years old, 50% of your workouts should be weight-bearing; a combination of body weight and heavy weight!

Here is a set to do with heavier weights, can be done once a week for a full body work out!

Warm up, 10 min choice, you can walk!

3 different sized dumbbells.  Medium, Heavy, and Extra Heavy (the ones you would not normally grab:)

  • 3x through entire thing
  • 12 reps (medium), 10 (heavy), 8 (extra heavy)


  • deep squat
  • deep lunge each leg
  • knee up on high bench holding weights
  • dead lift (slight bend in knee, flat back, arms hang w/weights)
  • side lunge each leg (stationary leg stays straight)


  • bicep curl, palm up
  • overhead tricep extension
  • shoulder press
  • back row
  • chest press

Go through each muscle group 12-10-8, three times!!

Let me know how it goes :)


Back from Vacation!

Posted: August 6, 2011 in Weights

I taught a great group this morning, just back from a family vacation in Charleston  last night so they got a good one :)



(weights in hands)

  • 4 regular push ups
  • 8 plank rows ea side (keep hips parallel!)
  • 4 tricep push ups
  • 8 plank rows ea side


  • 8 bicep curls
  • 8 squat to shoulder press (weights at shoulders entire time)

Run 1 mile easy


  • 5-4-3-2-1 burpee with short run between ea rep
  • 10-9-8-7-6-5-4-3-2-1 squat with short run between ea rep

Run 1 mile easy