Tabata pushups and sit out drill

Tabata is  a fantastic way to exercise without have to spend a lot of time doing it. Some people have very little time to spend working out. Others have too little money to spend at a gym for a membership or for equipment.

Using body weight exercises at home following tabata protocol is both time efficient and does not cost any more than for a timer.

The timer is not required, however it makes the workout easier to manage the timed portions.

I recommend the GYMBOSS for the timer.

GYMBOSS

Kettle Bells

Purchased a kettle bell the other week used it some trying to learn the proper technique so as to avoid injury.
I bought a 20 pound ball and found it too light but great for a learning weight.

Home workout getting ready for Warrior Dash

Lean Back rows and push up home workout following Tabata protocol.

Right calf still has a knot in it so I am unable to run like I would like to. Warrior dash is approx 5 weeks away. Not being able to run has really stopped training. Ordered a stand for the bike so I can begin working on the legs and endurance without pounding on the road running.

Endomondo Doing weight training Workout: "was out doing weight training - in 10m:00s using Endomondo."

Baking soda for health

Interesting short story.

http://www.ehow.com/how_5616960_drink-bicarbonate-soda-health.html

Home Workout

Lean back rows following the Tabata Protocol. Great workout for

the biceps, upper back and the core muscles.

Pulling actions are important in BJJ and MMA

I like to use the Gym Boss timer to make it easy to keep track of time.

Home workout

Endomondo Doing weight training Workout: "was out doing weight training - in 10m:00s using Endomondo."

Today daughter worked out with me. Glad to share the joy of exercise with her.

Home exercise and home workouts


gym boss timer important for tabata protocol

BJJ MMA circuit coming soon

Putting on the final thoughts on the circuit that will be put on to video for download.  Great stuff for those who compete in BJJ or MMA.  Use the circuit to get the more advanced physical conditioning.

BJJ MMA exercise circuit

Workout at home

Circuit Training

Circuit training is great way to get into shape. With a good circuit routine a person can exercise their entire body in a short amount of time. Not only will the muscles get a workout but the cardio system will also be trained.

I used a circuit to prepare for brazilian jiu-jitsu tournaments. The one I used was tough and definitly was for the well trained adn conditioned. I am now doing a lighter version of the exercise circuit.

If you do not do any circuit training currently I recommend that you ad it.

I am planning on recording the circuit and offering it pro bono to everyone. So subsribe to this blog to be notified when it is ging given away.


Ever do circuit training?

FREE exercise video / routine soon

I am going to give away the exercise routine I used in preparation for jiu-jitsu, BJJ, MMA competition. It will be a instantly accessible once completed and free.

Variety is Key

One key factor in fitness success is you ability to exercise consistently. This is not to say that you should always do the same exercise all the time. But that you should exercise consistently and that the exercise you do can vary. Run one day, lift the next. Circuit training on Monday and then Brazilian jiu-jitsu (BJJ) the Wednesday. The variety will greatly help reduce the odds of your getting bored and quit exercising.

Christmas Dinner

Some people may fret over what sort of junk food they will eat during the holidays such as christmas dinner. One meal will not totally destroy your diet. The body for life program even encourages cheat days in which you are expected to eat more than expected and in less than healthy sorts of food. Think of the Christmas Dinner as a cheat day. Your body is amazing and will increase metabolism if it deems necessary so as to burn off any extra calories you eat.



If you want to decrease any guilt you may have then go out for a run or do a few pull ups. I like pulls ups for keeping the body active. The one I have at home in my bedroom doorway is the perfect pullup

Home fitness Goals

It is important to keep track of your fitness goals. Do not make the goals generic such as "lose weight". The goals need to be specific and measurable. I better example of a goal would be this: "lose 10 pounds by ____,___. or "do the home fitness circuit three times per week"

With goals written down is that way the goals are measurable and can be accurately measured.

Home Fitness

Rolled for two hours

Practiced Brazilian Jiu-jitsu today for two hours. Endurance and timing are coming back quickly. Many thanks to the home circuit. It has definitly sped up my ability to hang with the much younger. Two in the class are 19 (24 years younger than I am)

It is a good to stand up after a 5 minute match and the younger guy is still laying there catching his breath wondering what happened and how did this old guy kick my ass?

http://www.homefitnessreport.info

Hamstrings are sore

I did the home fitness circuit three times yesterday. Now my hamstrings are sore and my pecs are tender. The circuit is an ass kicker if done properly. It is the fastest way I know to get in to shape. I am grappling with people half my age and holding my own physically. I am 43 and the other day I wore out a 19 year old. Cool

http://www.homefitnessreport.info

Home Fitness Report

For a report on home fitness vs going to a gym. Visit http://www.homefitnessreport.info/
Free tips on exercise, fitness, weight loss