BODY WEIGHT CIRCUIT TRAINING: No more excuses!

Hello World,

If statistics serve me correctly, 80% of you who are reading this have access to (or can afford membership to) a local fitness center, but don't make time for it. Another 10% is unable to afford it (be it for financial circumstance or time-management/schedule restrictions), and then there's the faithful few, that top 10% that actually braves the rough economy and pays gym dues, fights the crowds and shows up to the gym, and fights the couch potato urges to get some work done! And then, sadly, even you workout warriors don't hit the iron as often as you should. Not to worry, a quick, in-home remedy is about to be handed to you free of charge. The only equipment needed is... (cue drum roll)... your own body weight! 

Try out the following exercises in the order given, not resting until you've completed each of them back-to-back for a set of 15 reps on each exercise. Rest 30-90 seconds and repeat. Moving through this circuit 4 times will bring every major muscle group in your body to fatigue & you'll get a great sweat (this means you burn fat & tone existing muscle mass for definition). This circuit only requires about 15 minutes and some open floor space in your living room or bedroom.

1. Push-ups (for women, assisted push-ups with knees on the floor)
2. Mountain climbers from push-up position
3. Crunches
4. Body weight squats
5. Squat jumps
6. Lunges

For video diagrams, just use the easily accessible net favorite youtube & find a reputable trainer who posts demonstrations. I'm certainly not the only knowledgeable trainer on the web so feel free to explore!

If interested in seeing other circuits I've created, however, feel free to visit my youtube channel at http://www.youtube.com/TerryTheTrainerTV

Let's Get Fit!

Better Biceps in ONE set!

Fellas, want bigger bi's? Who the heck doesn't?! Here's a drill that's sure to cut deep into the muscle fibers! 

1. Execute hammer curls for one set, alternating arms until you've reached 8 repetitions with each arm.
2. IMPORTANT: Select a weigh that brings you near failure on your seventh rep on each side.
3. After you've forced the eighth rep, SLOWLY draw the dumbbell downward, taking at least 30 seconds to bring your arm back down. Once this has been completed, your biceps will have reached "burnout" and will be absolutely exhausted.

This exercise promotes a strong thermogenic pump, the phenomenon in which you get the vein busting, blood engorged muscles thriving with new growth. Consume some a meal high in protein within 30 minutes of your workout's end to aid recovery.

This diagram shows how to execute the hammer curl. Maintain the "hammer" wrist posture throughout the set (Don't turn your wrists. You don't want your fingers to face your shoulders at the peak of your reps). Also, the diagram will show exactly what muscle groups you're impacting.

HAPPY LIFTING!

--Coach Terry

FREE nutrition program...

...To the first reader who emails me at mterrywilliams@gmail.com with feedback on this blog. Positive, negative, it's ALL good. I want to know what YOU think so I can better serve you.

Plyometrics and YOU

WHAT THE HECK IS PLYOMETRICS??

Plyometric exercises are those used to build speed and agility by forcing quick execution by large muscle groups. This may sound to many non-athletes like it has nothing to offer you, but hear me out on this.

simply put...

JUMPING OVER STUFF BURNS FAT AND TONES MUSCLE. 

Get the picture?

Here's a little drill I put together that'll have you screaming and sweating as calories get fried and your physique gets toned.

1. set out 6 items (anything less than a foot tall, possibly books,  drinking cups, shoes, heck ANYTHING) in a row in an empty floor space, about 1 yard apart.
2. Begin taking lateral strides (that means running sideways) over each item, back and forth down the row until you've gone 5 times in both directions.
3. Execute 1 minute of jumping jacks (with no rest period between the first exercise and this one!)
4. Execute 25 crunches on the floor next to your row of hurdles.
5. Now, pushups! Station yourself so that you are in pushup position (for you ladies, you may execute this with your knees on the floor) with one hand on each side of your first hurdle. Execute a pushup. Slide down 1 hurdle after every pushup and move up and down the hurdle row 2 times, continuing to crank out 1 pushup at every station. 
6. REPEAT. TWICE. Three full circuits of this drill should should have you sweating and ready for water. It should also burn 100-200 calories in just 15 minutes. 

We've added some Sparq to the arsenal!

Hey Folks! I know I usually spoil you with some fitness or nutrition tips, but today please pardon me as I simply break some exciting news (and maybe drop a little plug for the biz, LOL). Today, THE package arrived. The complete Nike SPARQ (Seed Power Agility Reaction & Quickness) ladder development system showed up at my doorstep. This means Williams Fitness Solutions now officially has EVERYTHING YOU NEED to get fit in one completely mobile package! So if you can't make it to a nearby gym, fret not... house call season has begun!

This ladder development system includes:

• Speed Ladder
• Hurdles (1 foot high)
• Agility cones
• Parachute (for sprinting drills)
• Medicine ball (3 kilograms)
• Resistance band (medium resistance) 

Here's to a brand new season in health and wellness!

KEEP IT LEAN! --Coach Terry

A BULLETPROOF CARDIO TACTIC

Weighted vests, such as military-issued flack jackets, are a great solution for running up the numbers when it comes to calories burned. Increasing the amount of weight you carry as you perform cardiovascular exercise is directly related to increasing fat burning, muscle toning and sweat! The "X Vest" pictured above is one such example, readily available to all of us civilians who don't actually want to be seen in camo bullet-proof vests (LOL) but woud like to crank up the intensity. The X Vest itself weighs only a few pounds, but comes equipped with small weights so that you can add anywhere from 5-60 lbs for your run.

FOOD FACT

Cabbage-- The famed New Years food has a few benefits I bet you didn't know about!

Not just another traditional "good luck" food or any ordinary green veggie, it's an excellent source of vitamin C. It also contains lots of glutamine, an amino acid that wards off swelling and bloating.

Eat up!