For my advanced folks - some strength circuit exercises!
1. Machines: Typically I prefer body weight and free weight training and I generally keep off machines. However, when I hit the gym and I’m looking for machines, my absolute favorite are Free Motion. With multiple adjustments often allowing for movement in all planes I think Free Motion allows you to experience the benefits of machine-based functional training while maximizing your opportunity for creativity. Although I don’t think these machines are always beginner-friendly, I think they’re an excellent addition to any intermediate/advanced strength training program.
2. Interval and Move: I’m loving to train in a 10-20-30 second interval! I set this as a working interval in my phone’s Gymboss app. I complete 10 extreme seconds of a movement, followed by 20 moderate seconds of the movement’s regression, followed by 30 seconds of the movement’s basic regression. I repeat this for five rounds before a quick recovery and moving on to the next movement. For example: 10 seconds: Squat jumps touching the floor and leaping high with extended arms to the sky; 20 seconds: Standard squat jumps with a reduced range of arm motion; 30 seconds: Body weight squats. I repeat this five times without rest. I take a 60 second break at the end of the five rounds and then begin with a new movement following the same interval pattern. Want to add on to the squat jumps? 10 seconds: Walking push-ups (from a push up position your right arm and right leg stride right for a wide push-up. Walk them back to start then repeat on the left); 20 seconds: Standard push-ups with extended legs; 30 seconds: Standard push-ups on knees.
3. Workout Song: Diplo feat. Nicky Da B – Express Yourself (feat. Nicky Da B). This is a good one on days you walk into the gym ready for a kick a$$ workout.
Today or tomorrow burn major calories with this quick but intense workout…
- Explosive Hop Forward, then Back
- Tricep Dip
- Abdominal V-up
- Hip Bridge
- Back Extension
- Round 1: 10 reps per exercise then immediately into 9 reps per exercise, 30 second recovery.
- Round 2: 8 reps, 7 reps, 6 reps per exercise non-stop, 60 second recovery.
- Round 3: 5 reps, 4 reps, 3 reps, 2 reps, 90 second recovery.
- If you have time and energy, work backward from Round 3, starting with 2 reps per exercise.
- Move quickly and get your heart rate UP during this workout.
- Warm-up with light cardio movement for 3-5 minutes before you begin. Jumping jacks, jogging on the spot, and low-impact burpees are some good options.
- Stretch for 3-5 minutes following your workout to bring your body back to pre-exercise conditions.
- Track your time so you have a benchmark to beat in the future!
- Five Minute Warm Up: Incline 1.0, start speed at 3.0 and increase to 4.0 during the five minute warm up.
- 10 Speed Intervals: 30 seconds on, 30 seconds off. Speed increases by 0.5 with each working interval until you reach your maximum interval speed.
- Sample workout speeds with recovery: 6.0/4.0, 6.5/4.0, 7.0/4.0, 7.5/4.0, 8.0/4.0, 8.5/4.0, 8.5/4.0, 8.5/4.0, 8.5/4.0, 8.5/4.0
- 60 Second Recovery: Incline 1.0, speed 3.5
- 10 Hill Intervals: 30 seconds on, 30 seconds off. Incline 15.0. Working speed 4.0, recovery speed 3.5, or your working and recovery speeds.
- Sample workout: Incline 15.0, speed 4.0/3.5 repeat 10 rounds.
- Four Minute Cool Down: Incline 1.0, start speed at 4.0 and decrease to 2.5 during the four minute cool down.
Things I love to buy wholesale that help me maintain a clean nutrition plan:
1. Organic Quinoa & Sprouted Bean Trio: I put these in my rice cooker together and have a healthy meal base ready to go.
2. Steel Cut Oats: I also make this in my rice cooker (so much easier than watching the pot and stirring for 25 minutes). I add cinnamon and berries to it for breakfast or use it as the base ingredient for my oat bars.
3. Frozen Mixed Berries: These come in handy to mix with oatmeal or to add in a smoothie. I’ve also heated them in the microwave, added chia seeds (let stand) and made my own jam!
4. Dave’s Killer Bread: It’s tasty and nutritious. It comes in a two pack - I throw one in the freezer and one in the fridge to keep it fresh. I toast this bread in the morning and eat it with raw almond butter and homemade jam (my berry and chia seeds mix).
5. Decaf & Regular Coffee: I used to drink a LOT of coffee. Since doing my Urban Detox I’ve been cutting back on my consumption (and the brew strength). I know that some coffee is good for you, but like anything else too much is a bad thing. Now I mix regular and decaf together in a container for a homemade 1/2 Caff blend. I also drink my coffee black to make sure I’m not adding unnecessary calories.
6. Lara Bars: Affordable and plentiful! With nine or less, whole food ingredients in each bar, they’re perfect to throw in my bag as a snack option when I know I’m going to be out all day.
7. VEGGIES!: In the fridge section I load up on all of my salad ingredients - mixed greens, cherry tomatoes, cucumber, avocado, broccoli, snap peas, asparagus, and eggs. To help with my weight management I eat a salad nearly every night for dinner. I load my plate with tons of veggies. I top the salad with natural dressing (I don’t worry too much about calories/fat as long as I can read the ingredient list) and a protein like chicken, turkey, beans, quinoa, or eggs.
8. Brown Rice: Get a huge bag of rice and you’ll be set. Another healthy base for any meal (and another thing I make in the rice cooker, ha).
1. Workout Song: Kid Cudi – Pursuit Of Happiness - Extended Steve Aoki Remix. Great beats for cardio or strength training. I love the lyrics too - they pump me up!
2. Workout Tool and Moves: Ugi Ball, 8 lbs (press the Ugi link posted on the right to check out their site). 1. Side-to-Side Uneven Burpee: Jump over the ball laterally to the right, hop the body out into a plank with the left hand on the ball and right hand on the floor, push-up. Hop back to standing, repeat the movement to the other side completing as many reps back-and-forth as possible in 60 seconds. 2. Rolling Squat & Lunge: Stand on your right foot with the Ugi ball under your left toe. Squat with the right leg, sending your hips far behind you with lots of weight in your right heel. Simultaneously roll the Ugi ball out to the left with your left toe, keeping your left leg long and straight. Complete as many reps as possible in 60 seconds before switching feet.
3. Workout Accessory: Gymboss Interval Timer app on my phone. It comes with a few preset workout intervals (including Tabata); however, I love how easily I can create my own!
It’s been a long time since I’ve written and much of that is due to what I now fondly refer to as my Urban Detox. Nearly one year ago I moved from New York City to Kirkland, WA so that I could be closer to my mom who desperately needs a kidney transplant. Although I moved here for her, I’ve found myself little-by-little uncovering my purpose.
NYC exposed me to talent and energy. It allowed me to hop between fitness clubs and dance studios, learning and teaching. It wore me down and lifted me up. It taught me to seek true friendship and mentorship despite constant distraction. I wasn’t ready to go when it was time to leave.
Initially after moving I found myself doing the NYC thing in Kirkland; working in multiple clubs, working around the clock. That however, doesn’t make sense here. As I slowed things down and honed my time I started to gain a sense of what I want to do with my life, how I want to care for my body and how I can best serve those around me.
Interestingly, part of this clarity came from doing a literal Urban Detox (urbandetoxclub.com). From the minute I started I sensed that I was making the changes I needed in my life from the inside out. The daily routine of eating highly nutritious food, taking vitamins/supplements, drinking lots of water, exercising, and getting sleep not only made my body feel amazing, but also inspired me to detox other areas of my life that weren’t working.
I started with my home, swapping out household cleaners and beauty products for natural, biodegradable equivalents. (This is a work in progress, I’m doing a swap each time a chemical-based product runs out). I also reevaluated what I want to do with my career; recognizing that my purpose continues to call me - nudging me to keep moving, keep seeking. Through my urban detox I’ve decided it’s time to simplify. Time to be more naturally me and move on.
While I can tell you I’ve had some major moments of insight and change since my time in Kirkland, I think it may be premature to divulge them all here. For now - know that I’m back. I’m ready to begin this process of sharing and working out together on My Favorite Workout. I’m excited to assist others in their Urban Detox (literal and otherwise), so please contact me with questions! email@example.com