Hello everyone!
It’s dynamic functional movement time! Who’s excited? Lets dive right in, shall we?
10 min warm up: Jog, jumping jacks, jump rope, bike, etc…
10 Dumbbell dead lifts with moderate to heavy weight – DEMO
8 Push ups
6 Pull-ups or Lat pull downs with heavy weight- DEMO
4 Dumbbell thrusters with heavy weight – DEMO
10 min stretch.
Thats it! Short and sweet. Rest and repeat.
Hey, Everyone! Long time no workout. Sorry for the gap in posts but its been a crazy few weeks over here. Let’s dive right in shall we?
Last time we did all body weight training and I’d like to continue that for this week as well.
20 (each arm) Plank with single arm raise – Push up position, stabilize hips, raise one arm straight up and back down.
10 hindu push ups – DEMO
5 burpees with push up – DEMO
1/2 MILE RUN- Intervals – 5 minutes
20 24” box jumps – DEMO
15 Body weight squats - DEMO
16 alternating lunges – DEMO
15 Leg raises – DEMO
10 min stretch
Thats it! Congrats! Rest and repeat.
To your health,
Justin Schollard
Hey Everyone,
1 minute of burpees- Guys with push up, girls without – DEMO
30 second side plank – Both sides – DEMO
1 minute squat – Hold the squat position for one minute
1 minute of thrusters – Guys 15-20lb dumbbells, girls 5-10lb dumbbells – DEMO
1 minute of bicycle crunches – DEMO
1 minute of body weight rows – DEMO
10 minute stretch
Thats it! Congrats! Rest and repeat.
To your health,
Justin Schollard
Hey Everyone!
10 minute warm up: Jog, bike, jumping jacks, jump rope, light stretching…
100 wall balls – DEMO
75 hindu pushups – DEMO
50 Chin ups - Palms facing you (or Lat bar pulldowns) – DEMO
start
finish
25 Clean & Presses – Guys go heavy (6-8 rep range) , Girls go moderate (12-15) – DEMO
ONE MILE RUN- intervals. Incline, flat, run, walk….Try to get it under 10 minutes.
10 minute stretch
Thats it! Congrats. Rest and repeat.
To your Health,
Justin Schollard
Hey Everyone!
A little while ago I posted an interview I had with Regency publishing. Well, I just got news yesterday that I am one of 11 fitness professionals who made the cut and are now published! click on the link and it’ll take you to amazon for those of you who might want to pick up a copy.
And now for your WORKOUT OF THE WEEK!
12 Dumbbell Squats: Moderate to heavy weight – DEMO
12 Overhead dumbbell Presses: Moderate to heavy – DEMO
12 SLOW MOTION pushups: 5 seconds down, 5 seconds up. No cheating!
12 single arm rows: Same weight you used for your squats – DEMO
100 sit-ups: Do as many sets as you need to get to 100 (if you can’t do a full sit-up yet lift your feet off the ground and do crunches)
10 minute stretch
Thats it! Rest and repeat.
To your health,
Justin Schollard
Hey everyone!
First of all, I want to thank all of you for following my blog.
A mile stone is right around the corner. By this time tomorrow justin-training.com will reach 1,000 views! As I prepare for the next phase of JustinTraining I encourage all of you to leave comments and start a discussion on the articles and workouts I put up. My hope is that by starting a dialogue about nutrition, exercise and general well-being we can shed some light on common misconceptions and flat out lies regarding these topics.
Also, like begets like. So if you find yourself “liking” what you’re seeing, please facebook or tweet JustinTraining and help spread the word. For those of you who feel so inclined there’s a “subscribe to this blog” button on the right hand side where you can put your email address and receive posts that way. In which case I’ll remove you from the actual email list I have. Again, Thank you all!
And now for your workout.
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10 min warm up: Jog, bike, jump rope, all 3…
Some of you may recall about a month ago I had you set the clock for 15 minute and do as many rounds as possible of:
20 situps
15 squats
10 pushups
I also told you keep track of how many rounds you did because today we’re doing it again! But thats not all. Since you been working out pretty regularly now and are no doubt in better shape, we’re gonna throw in:
10 pullups (or lat pull downs)
&
10 Lateral raises (5-25lb dumbbells. You decide whats best for you)
Do not move on until you’ve reached the prescribed amount of reps.
Thats it! Stretch it out for 10 minutes, rest and repeat.
To your health,
Justin Schollard
Hey everyone!
Here’s your workout this week. I apologize for the delay.
Lets kick this new year off right by making the commitment to do at least 3 workouts a week, cut out sugar and eat more protein and vegetables. 3 small steps and you’ll be well on your way to health and fitness.
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Thrusters – Grab a couple of moderate weight dumbbells. Gentlemen 10-20 lbs, Ladies 5-10 lbs. DEMO
24′ box jumps – A standard exercise bench also works. DEMO
Burpees – with the push up (if you can) DEMO
20 leg lifts DEMO
15 Alternating JUMP lunges (each leg) DEMO
10 bent over rows – Moderate to heavy weight – DEMO
That’s it! Do a 10 minute stretch, rest and repeat!
To your health,
Justin Schollard
HELLO EVERYONE!
Tis the season of holiday parties and over eating. So for the next few weeks we’re gonna shift our focus to more of a “cardio” phase, give our muscles a break from all the heaving lifting and allow them a chance to catch up. Here we go!
For this one lets really focus on intervals here. Whether that means a walk/jog, jog/run, or a run/sprint for you. Choose the the right intensity level for where you think you’re at. Challenge yourself!
Next, set the clock for 20 min and do as many rounds as possible in that time of:
50 Jump Ropes - Check out this video. Worlds best jump roper!!
40 Mountain Jumpers - Demo
30 Bicycle Crunches (30 on each side) – Demo
20 Alternating Lunges – Demo
10 Burpees – Demo
–
10 minute stretch
–
Thats it! Congrats! Rest and repeat.
To your health,
Justin Schollard
Hey everyone! Here you go:
10 minute warm up: Jog, jump rope, bike, jumping jacks, etc…
100 Body weight squats – Click here for demo
75 24” Box (or bench) jumps – click here for demo
50 Double unders – Click here for demo
25 Burpees – Click here for demo
25 kettlebell swings (moderate weight) use two light dumbbells if kettlebells aren’t available – Click here for demo
10 chin ups or lat pulldowns with moderate to heavy weight – Click here for demo
60 bicycle crunches – Click here for demo
10 minute stretch after you complete 3 rounds.
Thats it! Rest and repeat.
To your health,
Justin Schollard
Hey everyone!
10 minute warm up: jog, bike, jump rope, jumping jacks, etc..
One minute of jump rope
15 shoulder presses - Moderate to heavy (dumbbell)
10 weighted squats - Moderate to heavy (dumbbell) – When you do your squats make sure you keep your weight on your heals, knees back, back straight, and lower yourself down until your hips are below your knees.
Once you complete 4 rounds do one 5 minute RUN on treadmill or outside
20 alternating arm raises in plank (push up) position. The important thing here is that you keep your hips stationary. No swaying!
10 push ups (knee or standard)
15 leg raises (on your back)
once you complete 4 rounds do another 5 minute RUN
5-10 min stretch
Thats it! Congrats!
Rest for a day or two and repeat.
To your health,
Justin Schollard
