Friday, October 28, 2016

Metabolic Finishers

FINISHERS!!!!!  Here we go.

What are METABOLIC FINISHERS?!?  The best way to kick your own butt in 5-10 minutes ( THAT'S IT ) at the END of your lift.  In that short of time, you CAN add a burst that will leave you sweaty, gasping for air and burning calories long after your workout is done.

WHAT ELSE ARE THEY GOOD FOR?  F.A.T.  L.O.S.S.  w/o hours of cardio added to your routine.  Finishers after weights a couple times a week, PLUS 1 or 2 days of cardio or HIIT ( like my 20 minute bike sprints; see previous post) may just be your game changer.

Thursday, October 6, 2016


We hit the front of our legs Tuesday and now we will focus on the back of our legs....HAMSTRINGS!

More 'drop sets' see my QUAD focused post if you aren't sure what Drop Sets are.  What muscle should we focus on next?!?  

Tuesday, October 4, 2016

quad focused workout.

Heeeeeey you guuuuuuys!!!! How does a QUAD FOCUSED workout today sound?!?  And then, we can hit a HAMSTRING FOCUSED workout on Thursday?!?  I think that sounds like a great plan.

So here you go..... Quads.  

But let's talk about 'Drop Sets'  drop sets on the leg extension machine is done with no particular rep set in mind.  Just start out heavier than normal and do as many reps as you can.  When you feel like flames are literally going to start coming out your legs, stop, lighten the weight one notch, and do it again.  You are only stopping long enough to adjust the weight and then get right back to work.  Work your way all the way down the stack doing as many reps as you can stand at each weight.    Down to the 10 pound weight.  You will be like, " this is ridiculous that ten lbs is hurting this bad!"  

ENJOY........ #fithappens #dropsets #killer

Monday, October 3, 2016


Monday Morning Wake Up:

5 - 10 - 15 .........yep, Burpees!  But 5 at a time is better than 6 at a time!  The lunge reps of 10 are 10 on each leg.  How many rounds is up to you.  I suggest at least 3. ENJOY!!!