Tag Archives: total body exercise

The “Get Back in Shape Fast” Workout

13 Sep

When it comes to exercise, there aren’t a whole lot of shortcuts — you have to put in the time and do the work.  But there are some strategies that can accelerate the process, and interval training — short bursts of high-intensity activity that build strength and endurance more effectively than moderate activity — is the way to go.

Don’t have time to go for a long run?  Can’t get to the weight room?  No problem.  There are plenty of “no-equipment required” exercises that can be performed anywhere.

Here’s the simple but effective strategy (adapted from Johnson and Johnson’s 7-Minute Workout): Alternate among exercises that work your total bodyupper bodylower body, and core.  Perform each exercise, working as hard as you can, for 30 seconds.  Allow a 15-second rest interval between exercises.

To start, try these four exercises:

  • Pushup
  • Plank
  • Jumping Jack
  • Squat

Perform each exercise, as described above (30 seconds on, 15 seconds off), as a circuit.  Do as many circuits as you are able.  As you progress, add more circuits or more exercises (in groups of four).

Get STRONGER, Get FASTER!

Your thoughts?

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Burn More Fat When You Workout

16 Nov
Goblet Squat

Goblet Squat

Here are a few tips from ASD Performance for maximizing fat loss when you workout:

1. Total-Body Movements

To maximize your calorie burning efforts, choose big exercises that skyrocket your heart beat and leave you panting for breath. Choosing more intense full-body exercise enables you to burn more calories in the same amount of time. Some great exercises to try out: kettlebell swings, goblet squats, burpees, and any move that makes you quickly move up and down, and back and forth.

2. Short Cardio

Instead of spending extensive periods of time on a treadmill, elliptical, stationary bicycle, etc., try breaking up your cardio into multiple short rounds. 2-minute intense rounds of work has a positive impact on heart rate, body temperature, and breathing without greatly hindering your strength or power later in the workout. The only catch… you must go all-out for each 2-minute round. No slacking.

3. Loaded Carry Finisher

Finish of your fat-burning session with a a full body exercise, such as the farmer’s walk. This is such a great finishing exercise as it is a repeatable, moderate finisher that forces every muscle to work in unison for a long time. The result: more calories burned. You’ll want to do this for 10 to 15 minutes at the end of your session.

Get STRONGER, Get FASTER!

Your thoughts?

Exercise Spotlight: Kettlebell Thruster

4 Aug

519_2[1]The kettlebell (KB) thruster is a total-body, multi-joint exercise designed to improve strength and power performance.  This exercise can improve your ability to transfer energy from the lower to upper extremities, and serves as a great general muscular conditioning exercise for the whole body.

Because many sports involve multiple movements that require high-power output, the application of the KB thruster into an athlete’s training program may be beneficial.  Additionally, KB training is a space- and time-efficient method of training that can be used with a variety of age groups and experience levels.

The benefits of the KB thruster include:

  • combines two multi-joint exercises
  • provides more of a challenge (greater muscular demand) than if each exercise was performed alone
  • mimics sport-specific and functional movement patterns

Here’s a video that demonstrates proper exercise technique for the kettlebell thruster exercise.

Variations of the KB thruster exercise include performing the exercise with two kettlebells, dumbbells, or resistance bands with handles.

Get STRONGER, Get FASTER!

Your thoughts?

The “Get Back in Shape Fast” Workout

16 Apr

Bridge-Plank-on-Elbows[1]When it comes to exercise, there aren’t a whole lot of shortcuts — you have to put in the time and do the work.  But there are some strategies that can accelerate the process, and interval trainingshort bursts of high-intensity activity that build strength and endurance more effectively than moderate activity — is the way to go.

Don’t have time to go for a long run?  Can’t get to the weight room?  No problem.  There are plenty of “no-equipment required” exercises that can be performed anywhere.

Here’s the simple but effective strategy (adapted from Johnson and Johnson’s 7-Minute Workout): Alternate among exercises that work your total body, upper body, lower body, and core.  Perform each exercise, working as hard as you can, for 30 seconds.  Allow a 15-second rest interval between exercises.

To start, try these four exercises:

  • Pushup
  • Plank
  • Jumping Jack
  • Squat

Perform each exercise, as described above (30 seconds on, 15 seconds off), as a circuit.  Do as many circuits as you are able.  As you progress, add more circuits or more exercises (in groups of four).

Get STRONGER, Get FASTER!

Your thoughts?

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