Monthly Archives: November 2011


Hey everyone!

10 minute warm up: jog, bike, jump rope, jumping jacks, etc..

4 rounds of:

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

4 rounds of:

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





Hey everyone,


10 minute warm up: Run, Jog, power walk, jumping jacks, jump rope, or any combo of these..

4 rounds for time of:

12 thrustersClick here for a demo (challenge yourself with the weight here folks.. moderate to heavy)

10 dipsclick here for a demo (If you can’t do a standard dip, do it off a bench with your knees bent)

10 body weight rowsClick here for a demo

20 24″ box jumps (if you don’t have a box a standard workout bench will do)

Then do one ONE MILE RUN– I want intervals of high and low intensity. One minute run/one minute jog. Under 10 minutes would be great!

3 rounds for time of:

30 mountain climbersDemo

12 pushups 

15 leg lifts

finish with a 1/2 MILE RUN –  Intervals

5- 10 minute stretch

Thats it! Give yourself a day or two and repeat.

To your health,

Justin Schollard


Hey everyone! Here’s your workout..

10 min warm up: Run, jog, bike, jump rope, jumping jacks,  hula-hoop , or any combo of these..

4 rounds of:

Round 1) 20 burpees, 20 alternating lunges, 20 deadlifts – moderate weight. Something that is challenging to do 10 reps of.

Click here  to see a demo on deadlift form.

Round 2) 15 burpees, 16 alternating lunges, 15 deadlifts

Round 3) 10 burpees, 10 alt. lunges, 10 deadlifts

Round 4) 5 burpees, 6 alt. lunges, 5 deadlifts

Then perform 4 rounds for time (as fast as you can) of:

10 pull-ups or heavy lat pull-

10 Hindu pushups- Click here for demo(drop to your knees if you have to)

10 leg lifts-Click here for demo

Thats all folks! Take 5-10 minutes to stretch and repeat the workout in a couple of days.

To your health,

Justin Schollard

Results: How to get them


Image by Getty Images via @daylife

Lets just be honest here, we want results. Yes, we want to be healthy and strong both inside and out, but bottom line; we want to look good in a bathing suite. Am I right? So whats taking so damn long? How many of you out there find yourself slaving away at the gym for an hour plus everyday but still can’t seem to drop that last 10, 15, 20 + lbs? You’re not alone. It’s no wonder why so many people are convinced that setting out for that 10k jog or putting on your favorite movie while you churn away on the elliptical machine is the key to weight loss given the amount of misinformation out there. “But the machine said I burned 1,000 calories!” You might be saying at this point. Well, In the case of burning calories it’s not the “what”, it’s the “how”.

Theres an old adage in nutrition that says “not all calories are created equal”. Meaning that if your goal is to restrict your caloric intake to 1,800 a day but all your calories come from french fries and candy bars, don’t be surprised if your “diet”  doesn’t yield the results you were hoping for. Whereas if you were to consume 2,400 calories a day that came from meat, veggies and nuts, you could count on your body responding positively even given the higher amount of calories. The point is, I think the same goes for burning calories too, or ” not all exercises burn calories equally (especially if you keep doing the same thing!)”. Something to that nature.

Now, am I saying that the occasional hour-long “low and slow” session is all bad?… Not at all, But if that tends to be your default workout, or if you find yourself running through the same old routine with your trainer (who I’m sure is great) and your body just isn’t changing the way you want it to, then it is with great pleasure that I introduce to you…

Variation & Intensity! – The key to getting results.


Image via Wikipedia

That’s right folks. It’s all about variation and intensity. Here’s why: Your body is an adaptive creature. As soon as we introduce any new stimulus our body’s immediate response is to physiologically acclimate to it in order to maintain homeostasis. Why would it do this? Because although food may be anything but scarce in this day and age, evolutionarily speaking we’re still wired the same way as our hunter-gatherer ancestors were in a time when a meal may only come once every couple of days. Hence the reason we store body fat (energy) to be utilized at a later date. The problem is now a’ day that “later date” never happens, but that doesn’t stop our body from storing more fat… I know, awesome right?  So if you’ve done the same workout routine more than 3 or 4 times then chances are your body has already adapted to it and does not need to sacrifice any further body fat (stored energy), or build any more muscle in order to perform that level of intensity in that particular way.

What’s one to do? Step it up a notch. Intensity and variation go to work for us by waking up our central nervous system (CNS). This is the secret. This is Holy Grail of results. However, this does not happen without effort, and at first it maybe very uncomfortable. Put another way: if your workout is comfy, you’re not working hard enough. The reason for this is by  firing up your CNS you’re demanding adaptation from your body by demonstrating that your current body composition, strength and stamina is not adequate for what is now being demanded of it. Physical results then follow when after constantly varied and intense training confuses your body into burning up stored energy and building up extra muscle to handle the stresses of not knowing whats coming next! In short; keep your body guessing.

So, now that we’re constantly changing up our routine and making our 4-5 workouts a week more intense, cutting our hour-long “low and slow” cardio sessions to a 20-30 minute heart pounding, lung expanding, muscle burning, all-out interval run/sprint, taking our hour-long set-rest weight lifting session down to lean mean 20-40 minute full body circuit of dynamic, functional movements that leave us gasping for breath in a sweat angle on the floor. We KNOW our CNS is fired up and results are inevitable as long as we do not succumb to the temptation of conventional wisdom telling us to take it easy. Because in addition to wanting to look good naked we want to use our bodies the way they were meant to be used. NOT by isolated single joint exercises followed by an hour on the elliptical machine, BUT by dynamic, functional, multi-joint, full-body exercises that will express each of our unique genetic predispositions to its fullest potential!

Try it for a month and see what happens…

To your health,

Justin Schollard


Hey everyone,

Here’s this weeks workout!

5 minute warm up: jog, jumprope, bike, jumping jacks or and combo of these will do.

Set the clock for 15 minutes and do as many rounds as you can of:

 20 sit ups

15 body weight squats

10 pushups

Bam! Thats it. Short and sweet. Keep track of how many rounds you were able to complete because we’ll be coming back to this workout every so often as a way to track the the progress of your fitness. The goal is to be able to do more rounds than the last time. Leave nothing in the tank on this one, really give it your all. Try to get at least 8 rounds, and don’t be afraid to modify some of the exercises if needed. For example perform knee pushups if you’re unable to do standard ones.  Just do your best!

To your health,

Justin Schollard


Hello everyone!

Here it is:

10 minute warm up: Bike, jog, jump rope, power walk… Pick one or do any combo.

Next, do 3 rounds of each exercise for time:

15 Dumbbell Thrusters– Pick a moderate weight. Something that’s around your 10 rep range. Click here  if you’re unfamiliar with the move.

15 burpees– Learn to love it! Click here if you’re unfamiliar with the move

15 pull-ups -or lat pull down machine with moderate to heavy weight.

Then do 3 more rounds of:

15 leg raises – On your back keep your legs straight as you bring them up to 90 degrees and back down to the floor

20 alternating knees in forearm plank– roll over to your stomach and support your weight on your elbows and toes. in this plank position alternate bringing your knees to your arms without touching your feet to the ground. Click here to see a plank demo.

20 box or bench jumps– A 24′ box or bench is ideal but whatever you can find that is sturdy enough to jump on to will do. If you can’t jump then step on and off alternating legs.

Thats it! congrats! Make sure you spend 5-10 minutes stretching.

Rest up for a day or two and repeat!

To your health,

Justin Schollard

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