Thursday, June 28, 2012

The Philosophy of Fitness

Act of Valor star Lt. Cmdr. Rorke explained some basic rules for Men's Health Magazine to create a mentality and lifestyle that sets you up to not only achieve fitness goals, but also some life goals.
  1. Strive for something- set a plan on reaching for an achievement, whether an amount of weight to lose, a distance to run, or a weight to lift. This can prepare you for getting up and completing your task, as long as you believe in completing it.
  2. Then strive for more- always challenge yourself to believe that you can accomplish more than what you are doing right now
  3. Don't set limits- just keep trying until you can't go any further. You could be surprised at how much you can do if you just let yourself
  4. Work with someone better than you- that's right, you know they are better than you. Now try to beat them.
With the attitude that you can always be better than where you are right now, you can make great strides and changes in your life. It's about the attitude. Give yourself the chance to be even better.

Tuesday, June 12, 2012

The 15 minutes arm crushing workout

I haven't put a new workout up in a while. This is really just a vanity muscle workout for tone and muscle development, but done quickly can break out a major sweat. That means- don't stop to chat between sets, but just crush this workout!

15 minute arm work out- crush 'em!!!

Super fast tricep and bicep workout:

First round: Preacher curls and triceps dips

10 tricep dips- works long head of tricep

You can also use an assistance machine or bench like this picture

10 preacher curls - this will work long head of the bicep


Repeat these two exercises as a superset (dips then curls) for three sets

Second Round: Standing bicep curls and posterior tricep extenstions

10 standing bicep curls

Try to keep your elbows down at your side for this exercise. It will work the short head of the bicep

10 tricep extensions- works short head of the tricep

Keep your back straight and extend both arms back on this exercise. Squeeze your arm at full extension to really feel the tricep working, but do not lock out the elbow.

Repeat these two exercises as a superset for three sets

Round Three: Hammer curls and overhead tricep extensions

10 hammer curls

10 overhead tricep extensions (may be done standing)

Three sets, crush it out through the final set. Make sure you do the most weight on these last three sets.

Finish this workout with jump rope or a jog for about 3-5 minutes