I think it is finally “autumn” here in Texas. The weather this morning was excellent…low 70’s…cool breeze…lots of sun with a little overcast. There was no way I was going to stay inside and workout this morning. There is nothing more motivating for your workout than a beautiful outdoor setting. Since the holidays are on the way, I am getting a head start on the “eating season” by getting my bodyfat down now, and maintaining it at a steady level on into the spring. It won’t be hard, since I “realistically” visualize everyday what I want from my fitness program, and how I want my body to look.

Yes, this is the busy time of the year with upcoming holidays, school, family events, etc. However, I am going to get more bang for my buck, in less time, by making a little time for me each day. Check out what I did today. The following workout only took 25 minutes; however, every major muscle in my body (a quite a few smaller ones), is feelig it, not to mention my heartrate sounded like a nightclub on a Saturday night in South Beach. That’s how your workouts should be, if you are looking to burn fat, while building lean, sleek muscles. It’s should be quick, focused, hitting the biggest muscles for maximum calorie burn, and not complicated. I only did 3 exercises, with an active rest in between to get the most out of today’s workout.

I used the 3 following bodyweight exercises:

1. 5 - Chin Up/Pull Ups (in muscle up fashion - I will explain this in a second)*
2. 10 - Decline Push Up with a close grip (on a decline sit up bench)
3. 15 - Deep Squat (butt lightly touches the end of the decline bench, thus bringing my legs a little past parallel to the ground.

1 Minute active rest

* muscle up style pull ups start when you hold the pull up bar in an underhand-shoulder width grip (chin up) or overhand wide grip (pull up) with arms extended. As you get ready to pull up, pull your knees up toward abs, and use the momentum to pull yourself straight up above the pull up bar. Slowly return back to the starting position with arms extended. Trust me when I say your abs will feel the burn during these, as well as your back, shoulders, and arms!

I did all three of these exercises for the amount of reps listed back to back without rest. once I completed all three, instead of standing and resting in one spot for 1 minute, I peformed an active rest. During the 1 minute rest period, I shadowboxed slowly, to keep my heartrate going and to burn some extra calories. Once my minute was up, I took my sip of water and begin the 3 exercises again for the given amount of reps.

I did 10 rounds of this, and it only took 25 minutes. Prior to this program, I took 5 minutes to warm up with a few calistenics and active stretches, and finishes the program with a few minutes of walking, in oder to cool down.

So, I got in there, got it down, worked what was necessary, and got on with my day. so how are you going to spend these nice fall days…sitting in a boring gym, waiting for your turn to use the machines…on a treadmill going nowhere fast, while watching CNN or Dancing With the Stars? Get outside and take it all in. Who know’s where that kind of motivation will take you and your fitness program.

You can get workouts like these and more, that are specifically made for your exercise level. Check out my Workout of The Month site at www.joshoneonline.com, and get the jump on the holiday eating season. Not only will you beat the holiday bulge, but you will have fun and finally, the time to do it.

I will post my previous day’s workout’s as well. So subscribe to this blog and stay tuned..stay fit..stay focused.

Your Fitness Coach,

Sincere~
“The People’s Trainer” ®

Basically, I set up the 7 station circle in the living room. I performed 20 reps of each exercise, with the exception of the stand alone bag alt. kicks, in which I performed 40 kick with each leg. Each exercise is performed right after the other, without rest. Once the cycle of all 7 exercises was completed, I’d rest for 90 seconds and start the cycle of seven again. I went through this cycle for three rounds.

1. Sandbag Shouldering Squat(31 pounds) x 20
2. Decline Pushups x 20
3. Chair Dips x 20
4. Dumbbell Curls (25 lbs) x 20
5. Medicine Ball Ab Twists (10 lb) x 20
6. Dumbbell Clean & Press (25 lbs) x 20
7. Stand Alone Bag Kicks (alternating legs) x 40

I performed these cycles during the evening (7:45 PM), and was finished in about 30 minutes. Yes, my heart was pounding like a nightclub on South Beach (I think I have to attribute that to the DB Clean & Press and also, the kicks….lol).