Let’s get explosive – Usain Bolt style

Usain Bolt - Olympics 2008

Usain Bolt - Olympics 2008

There are very few athletes in my opinion as gifted as Usain Bolt, the man is a freak of nature. He is one giant explosive, white fibris machine. While not many of us were gifted with such a cool name and none of us are as fast, the explosive workouts are just that explosive to the muscles. I have been running a bit more distance of late on soft and hard surfaces and have neglected my white fibris muscles and it truly showed today on my track and field day workout. I was slower than I was just 4 months ago and as I am writing this, every muscle in my body feels!

The importance of keeping the workouts fresh is not only for the mind but also to keep shocking your muscles. Today I am going to take you verbally through an explosive workout and next week I will take the video camera out there and demo some new and fun workouts. (did not want to do that this week, have to prep myself a bit, so I’m able to actually speak to the camera)

So the plan is to go to your local track, almost every high school, junior college or university will have one you can use, I have been blessed to have the use of the UCLA track and field…it is free and makes for an amazing workout.

Bring with you a workout band and a workout partner.

To start, do some ballistic stretches such as leg kicks and round house leg kicks as seen on back to basics video, 10 minutes of warm up should get the muscles warm. Then go to the stadium stairs and get started with intervals of single step sprints to double step sprints 10 sets of each.  Next we go to stair hoppers, jumping as many stairs as possible (As seen on hoppin to fitness) for one set and then do single leg hops staying on your right leg for one set and the left for the other, doing 5 sets of each. Now we move to the track for 50 yard resistance sprints, hopefully you brought your workout partner for this. Have your workout partner wrap the band around your waist and tow him or her at full speed for 50 yards, rest for 1 minute and switch having your partner run 50 and repeat for 5 sets. We move to 100 yard sprints racing with your partner or have them time you for 5 sets with 2 minute breaks in between sets. Finish with 5-10 minutes of static stretching, drink some water and go home and eat a chicken (or just a 6 oz. chicken breast spinach and a yam.)

Usain Bolt

Usain Bolt

White fibris workouts are great to lean out and give you more A to B speed, if you add this into your workout regime twice a month, you will see the results, I can gurantee you. While I don’t promise that you will run like Usain Bolt, I do promise that you will improve your speed and feal leaner and meaner, toning your calves, quads, glutes, hamstrings, abs and muscles you never knew you had, and as promised I will be back next week with a video and new track and field workout.

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Thighs & Legs Workouts

Thigh & leg workout

Thigh & leg workout

This is a short one from me today. I hope you all had a great weekend.  And I will be back with more next Sunday.

Trouble spots, be gone! Get a longer, leaner look with these exercises and workouts designed to trim your thighs and sculpt your legs.  I know how frustrating cellulite can be, I used to have so called “dimples” and I tried everything, but there’s nothing like the right nutrition plan and the work out routine.  Nothing else works, but you have to commit.

Sculpt a gravity-defying butt and sexy legs, hips, and thighs with these five easy exercises.

Pendulum Lift

What you’ll need: A step and a pair of 5-pound dumbbells.

  • Stand with right foot on step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back.
  • Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until body is almost parallel to floor and hands hang below shoulders.
  • Return to start. Do 15 reps.
  • Switch legs; repeat.

One-and-a-Half Squat

Targets: Butt, quads, and hamstrings

  • Stand on step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
  • Squat until thighs are near parallel to floor, keeping knees behind toes and back straight.
  • Rise halfway; hold for 2 seconds. Lower into full squat.
  • Return to start. Do 15 reps.

Knee Pump

Targets: Hips, butt, and hamstrings

  • Stand on step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
  • Lean upper body forward slightly and lunge straight back to floor with right leg (don’t bend knee).
  • Keep bent left knee behind toes.
  • Lift right leg, bringing right knee and left hand up toward chest. Lunge right leg back; lower left arm.
  • Do 15 reps. Switch legs; repeat.

Single-Leg Raise

Targets: Calves

  • Stand on step with right foot in center, left forefoot on edge (heel hanging off, but not below step level), holding a dumbbell in each hand, arms by sides, palms facing in.
  • Balancing on ball of left foot, lift right foot a few inches in front of you. Raise left heel as high as you can, then lower, keeping right leg straight and lifted throughout.
  • Do 15 reps; switch legs and repeat.

Same same but differant

I don’t want to seem to be neglecting the women on these workouts, and in all honesty I am not in most ways. Same same but different was a line I heard probably about a million times when I spent time in Thailand, I really got the meaning of it when I applied it to my clients workouts and nutrition. You see, men’s and women’s eating routines in general should be pretty similar, 5-6 meals a day and the calories in each meal vary for what your goals are. If you are a 130 pound 5’6″ woman, you are not going to have the same amount of calories as your 6’2″ 190 pound boyfriend or husband. Portions are one of the biggest downfalls in women’s and men’s fitness program. I understand that most people are not going to measure 1 cup of cereal or oatmeal in the morning but when you pour that heaping bowl, 200 calories can quickly turn to 400 or 600 calories, and heaven help you if you are relying on restaurants to give you the “correct” portion size. To curb your night time cereal or pinkberry cravings make sure that you do get breakfast and snacks, this will help subside that night time bug.

A couple of the biggest differences between man and woman’s bodies is the where we store fat and the amount of muscle we naturally have on our bodies. The reason why women get cellulite is because they store their fat in between the muscle and the skin, thus giving skin dimples. So ladies, it is important that you do hit the weights too, if you want to rid yourself of the skin dimples and under arm (tricep) jiggle. The muscle you build will smooth out those dimples and give you smooth skin. I am not saying give up your spin class or boot camps but your classes are a supplement to your workouts because it is just as important for you to switch up your workouts as it is for us, guys. The good news for you and bad for us is that we store our fat in between our muscle and our organs giving us more heart attacks and other organ problems, so guys don’t forget your cardio and girls please try not to stress us out!  So “naturally” women are built up of 23% muscle and men 52%, hence harder for woman to “naturally” build as much muscle. Why is this important, well ladies this means that in most cases you are not going to bulk up like Arnold and if you are watch your calorie intake and lighten up the weights and go for a few more reps. Also you may not get as fast as results as your man because muscle burns fat and men naturally do have more muscle so do not get discouraged because the weight will come off.

I also know that comfort ability plays a huge part in woman’s fitness, generally speaking most women (or guys for that matter) are not going to do things in the gym that make them uncomfortable. So if you do not like to jump rope – hit the eliptical, bike, stair stepper or treadmill instead or practice the exercises that you are uncomfortable with at home until you perfect it, then take it to the gym and feel like a pro. Do not let the word power-lift scare you either, dead lifts with barbells, straight legged dead lifts, squats, bench press and kettle bell exercises are just as effective for women as they are for men. Mix them up with your tricep push downs and curls, use dumbbells for the dead lifts and presses to. I promise you will feel the muscles working in a good way.

Look back at some of the routines I have thrown up or find some other good weight programs, high speed and intensity applies to you just as much as it does to me (just a little less weight), do your plyos and jump rope because in the end we are all same same, but different.

Get your lean on

Tim's abs

Getting my lean on

Fast pace and intensity are the key words for the rest of August. I just  got a call from one of my clients who went back East to his home town, ecstatically he told me that everyone was telling him how amazing he looked. When he went to the gym to work out he took his buddy and put him through a Kaos workout and had his buddy (10 years his junior) hunched over and gasping for air. These are stories that makes every trainer’s day. We packed on ten pounds and dropped 5% body fat on him in 2 and a half months, not bad. The key was fast pace and intensity, and a little less eating out. Most people spend way to much time in the gym milling around, cool if you have a lot of time on your hands or just don’t want to get to the next level. Here are a couple of workouts sure to get you sweating and your lean on.

Get a flat bench press and load it up with a weight you can do 15 times, for me 145 lbs does the trick. Also grab a dumbbell or kettle bell for snatches.

This circuit will be timed for 15 minutes as many times as you can get through it

15 bench press

15 bench hoppers

15 snatches on each arm (example is on Kaos shoulder workout)

15 on each arm standing alternating dumbbell shoulder press

25 medicine ball oblique exploders on the bench (example is on Kaos to the core)

Give yourself a 2 minute break for water and set up for the next circuit

Next circuit is on an incline bench, load it up with a weight you can do 15 times 135 does the trick for me

This is timed for 15 minutes as many times as you can

15 reps on incline

run the gammitt (example is on Kaos shoulder workout)

Jump rope for 2 minute intervals

15 plyo push ups

This is fast pace so give yourself as little breaks in between sets as possible.

This next workout again is timed.

Complete as many sets as you can in 15 minutes

Max set of pull ups ( if you can’t get 6 in a set go to the lat pull down machine or assisted pullups and do 15 reps)

Dumbbell dead lifts 15 reps

Hanging leg raises 20 reps

one arm dumbbell raises 15 reps on each arm

Side to side bench hoppers 30 reps

Take a 2  minute break to water up and set up for the next circuit

This circuit is timed, do as many sets of each for 15 minutes

Bent over straight bar rows 15 reps

Straight legged dead lifts 12 reps

Easy bar curls 15 reps

Medicine ball single leg wraps (Suit case grabbers, example is on Kaos to the core)

After this circuit take 1 minute water up and head to the treadmill, set on an incline of at least 1 and do 5 intervals of sprints 30 seconds as fast as you can and 1 minute at slow jog.

You can make these workouts as hard as you want, increase weight or speed. It is all up to you now, grab your I-pod and workout partner and go get your lean on.

Athletes up

The question I ask a lot is “What are you training for?”  While most of us are not pro athletes and never will be, training like an athlete is an amazing way to vary your workouts, make them fun and get an incredible results. I like to think of myself as a jack of many sports, some of my clients are athletes and some are just very good hobby players and I like to keep up with each in their respective sport. My training regiment is vast and has a lot of change, for basketball I do weighted plyos and agility drills, for surfing I do a lot of core and balance exorcises and for tennis, I do core and drills that increase my ability to have quick movements. I train so I can stay athletic. This week I will break down some workouts for specific sports but today I am going to talk about what every Athletic person should be able to do. When you get stuck in the gym rut, the body does not tend to reach it’s full potential, while you will get stronger and more developed the true athlete in you will not be brought out!

Body weight exercises are a great way to test your strength, an athlete should be able to 15-20 pull ups, 80-100 push ups and 100 sit ups in 2 minutes.

Explosive movements are an important element in any sport, short bursts of speed lateral and horizontal. As you know I love the sprints, also set yourself up a course and do side to side bursts. If you have a workout partner, grab a band and do resistance drills such as sprints and cone drills. Plyos are also effective in improving bursts of speed such as side bench hoppers and Russian lunges. An athlete needs strong and developed white fibrous muscles.

I gauge my endurance at 3 mile runs, if you can run 3 miles in 18 minutes or less you are doing extremely well. If you are at 18 to 25 that’s still pretty good and 25 to 30 is satisfactory, 30 and above — it is time to get to work!  The jump rope is also a great way to measure without blasting the knees, 12 minutes straight ( about the length of 3 of your favorite work out songs) is a the time to shoot for with 1 minute speed bursts every 3 minutes.

Strength training is still the foundation for me and bench, squats, dead lifts and cleans are my foundation. Benching your body weight at least 12 times is a must and the same with squats. For an athlete these to should be your foundation too and work the curls and tricep push downs around these lifts.

The core is what will give your body control, be able to stop on a dime and switch directions or give you the balance and strength needed in every sport. Plyo medicine ball exercises are a great way to develop the core (Kaos to the core has some examples). All athletes need a strong core.

This is for those of you who consider yourself to be athletes or extremely fit, most have to work up to this point. The gym is great, but add some more athletic workouts into your program and see the results. Bring some weights to the track and field, hills, stairs, soft sand, parks or even your back yard and do some new workouts. I will have some more sport specific workouts this week but to get you started test yourself on the above and improve on these movements. I promise that if you do you will be more fit and ready for any sport thrown your way!

Women Fitness: Get in a great shape without a gym

I have a membership at Gold’s and I love it, but some people might not always have a gym near them that is affordable enough, or they wouldn’t know what to do at the gym and they can’t afford a trainer, or simply don’t have time to go to the gym, so now you have ResultsBy blog.  We  put together a complete fit kit for under $50. The multitasking tools, toning moves, and the commitment — are all you need to get yourself in the shape you desire.  Both Tim & I have put this together just for you ladies.
fitness equipmentGet Fit Kit 
  • Resistance band (SPRI flat band, spri.com), $5
  • A pair of 5-pound dumbbells (BodySport vinyl dumbbells, fwonline.com), $12.50
  • Stability ball (Weider stability ball, kmart.com), $10
  • Gliding Discs (spri.com), $17
  • TOTAL: $44.50

band biceps curl
band biceps curl

UPPER BODY TONERS
Band Biceps Curl

 Target: Biceps 

  • Stand with right foot in middle of band, holding one end of band and a dumbbell in each hand (wrap ends of band around dumbbells and place palms over).
  • Keeping elbows by sides, turn palms forward and curl both hands up to shoulders. Do 10 reps.
  • Next, curl one hand up at a time, alternating sides. Do 10 curls on each side. Repeat combo.

Ball Flye
Ball Flye

Ball Flye

Targets: Chest and abs 

  • Lie faceup on ball with your upper back on its center, knees bent and feet flat on floor, holding one end of band and a dumbbell in each hand.
  • Extend arms straight toward ceiling, directly over shoulders.
  • Keeping elbows slightly bent, open arms out to sides, then bring them back to center. Do 15 reps.

Kick-Back
Kick-Back

Kick-Back

Targets: Shoulders, triceps, abs 

  • Lie facedown on ball with your belly on its center, holding a dumbbell in each hand, legs extended, toes resting on floor. Start with arms by sides and parallel to torso with elbows slightly bent, palms facing up.
  • Lower arms straight down until hands touch floor in line with hips.
  • Keeping head in line with neck, press arms straight up to back; lower. Do 8 reps. Rest, then repeat.

Hand slide
Hand slide

Hand Slide

Targets: Upper back, shoulders, triceps, chest, and abs 

  • Start in full push-up position (balancing on hands and toes) with a disc under each hand.
  • Keeping body still, slide left hand forward a few inches; slide back. Then slide right hand forward a few inches and slide back to complete 1 rep.
  • Keeping abs engaged, do 5 reps.

 

 

Ladies, next Sunday I will come back with more tips on working out at home. 
Here’s what’s in store for you next:
Ab Flatteners 
Butt and Leg Sculpters
Calorie Blasters

Fit Club

Kind of a parody of fight club, In the weeks to come I am going to start a new part to my site dedicated to those wanting to get to the next level. Filled with new and extreme workouts not for the week of heart. I have been working on these new workouts taking from some and coming up with some new to bring to you workouts like no other. It will be off of my official website resultsby.com. I hope to see you there. I will also be back to my blog tomorrow with a cooking healthy and next weak with some new workouts. Thanks for reading and will see you soon!