Monthly Archives: March 2014

Mar 28 2014

6th OYO Circus Workout!

6th Week

Click on the photo of the workout to download the workout itself, the exercise reference guide, and workout tracking sheet!

This week the 6th OYO workout works you from top to bottom while utilizing all of your assets; strength, functionality, endurance, and balance. Remember that most of the achievement is in the struggle so if it’s burning it’s working! Feel free to message me if you have any questions (or hit me up at the gym yo!)

Click HERE for the last 5 OYO workouts!

Reference Guide

Set up for Lateral Jumps Lateral Jumps

Lateral Jumps on Pull-Down Machine – 2 things you need to do immediately before getting started: make sure the short handles are attached to the pull down machines AND that you have ALL of the weight selected (don’t worry, you’re not lifting it J). Once that’s done place one foot on the seat with the other to the side. Using the handles to pull yourself you want to simultaneously jump up to the other side while transferring feet. Use the handles to control your body on the way down as well as getting a really good stretch so you have more spring! Get as much jump as your body will allow and go as fast as your body is able!

Dumbbell Sumo Squat Hold

Dumbbell Sumo Squat Hold – Imagine a wall-sit but a tad bit more difficult. Choose a dumbbell weight that works for you knowing that grip strength will play a role! Once you have your weighted dumbbell of choice take a wide stance with your feet, squat down with the dumbbell while holding on to the sides of it, and hold that squat! When gripping the dumbbell make sure you have your fingers all the way spread out (as pictured) so as to utilize the entirety of your body when holding it. You also want to make sure you keep your head up and chest proud the entire time so your body is in proper position. Go down only as far as able while still maintaining proper form.

Rope Machine V-sit Pull-Downs

Rope Machine V-Sit Pull-Downs – Make your way to our “MARPO” Rope machine and set the difficulty anywhere between 5-7. Once down take a seat on the bench and get in a v-sit position (feet off the ground, abs tight, balancing on the bench). For a lot of you your back will start screaming at you so if that is you do this exercise with your feet on the ground. Once in position you are reaching up as high as you can and pulling down as fast and hard as you can alternating each arm as quickly as possible. There is a timer on the machine itself so keeping time count is easy on this one!

Weighted Leg Lift Crunches

Weighted Leg Lift Crunches – Lay down on a mat with a barbell weight of your choice. Keep the bar extended over your chest with both legs all the way extended. One at a time you’re going to alternate lifting your fully extended leg as high up as you can while trying to touch the bar to your foot in a crunch movement.

Pull-Overs (Cable)

Cable Pull-Overs – Take a rope attachment and place it on a cable apparatus of your choice while making sure that cable is as high as it can go. Once in position choose the weight appropriate for you, grab the handles, and take 2 steps back so that you can stretch forward at the waist while still keeping tension on the cable. Once all the way stretched out while leaning forward at the waist (trying to get your back closer to parallel with the floor) you’re going to keep your arms fully extended (don’t lock your elbows!) while pulling the ropes to your pockets (or where pockets would be). If you have to round out your back (meaning your chest isn’t out and proud at the end of the movement) then you have too much weight selected. Go back to the starting position while consciously stretching your back out in the process. Repeat!

Perched Rows

Perched Dumbbell Rows – Select a dumbbell weight of your choice and grab a bench, high step, or plyo box so you position your  body in a wide stance push-up position with one arm on the bench and the other arm hanging straight down towards the floor. Maintaining the plank position you want to pull the dumbbell up in a “row” movement before stretching it all the way back down. Do all your reps on the side of your choice before repeating on the other side!

Squat-to-Press (Cable)

Cable Squat-to-Press – Utilizing the center cable machine in the center of the free weight area you want to make sure both cable attachments have the short grips on them and they are all the way to the ground. Select the weight that works for you before grabbing the handles, curling them up to your shoulders (and keeping them there), squatting, and then pressing on the upward end of the squat. Lower the handles while you go back to the squat and repeat!

Roman Chair Knee Lifts

Roman Chair Knee Lifts – First off when position yourself in the roman chair you want to make sure that you are NOT leaning all the way back on it but rather keeping your shoulder over your elbow for maximum efficiency and functionality. Remember you have platforms you can place your feet on for a break if you start to slip. Once in proper position simple go from having your legs hanging straight down to bringing your knees up as high to your chest as you are able and then… Repeat!

Stability Ball Jack Knifes

Swiss Ball Jack Knifes – For this exercise you want to get into a plank position with your legs on a stability ball and arms straight. From here you want to drive your knees forward while doing your best to raise your hips towards the ceiling in the process. If your body doesn’t agree with this movement do your best to hold a plank with your legs on the ball and maintain it with no movement.

– Ringmaster8

 

Mar 21 2014

The 5th OYO Circus Workout!

Click on the workout photo to download the workout itself, the exercise reference guide, and workout tracking sheet!

Click on the workout photo to download the workout itself, the exercise reference guide, and workout tracking sheet!

The 5th OYO workout brings us back to where we started… LEGS! Since this week has only one COMMITTED workout (that happens to be legs on Tuesday/Wednesday) I chose to double down on the lower body to get the most bang for your buck! I advise you don’t do this workout within at least 1-2 days before or after your Rebel boot camp day to make sure you allow maximum recovery.

Integrating a modified Rebel X 360, drop-sets, and a new “10X10” format you have even MORE of a chance to dig your deepest, Rebels! AhhhOOOO!!!

Click HERE for the previous 4 workouts!

Reference Guide

BOSU Squats

Set your BOSU down with the black side facing up and step on by pinning one side of the BOSU to the ground with your foot allowing you to swing your other foot to the other side and even yourself out. TADA! You’re in position! From here make sure your feet are as even as possible and commence to squatting! Remember to keep your head up, try not to let your knees go too far forward, and push your hips backward while keeping your chest out like you’re going to sit in a chair. If you’re not accustomed to balance work then it’s going to be a bit shaky at first but as long as you keep at it that shaky feeling will go away!

Step-Ups

Set up a bench, plyo box, or stepper (steppers with levels are great for controlling the height of your step up if you need it a bit shorter) and place one foot in the center of it. Keep your heel down as you step all the way up on one leg while doing your best to STAY on one leg (working your balance). Control yourself on the way back down, land as softly as you can, and repeat! 

Walking Lunges

Pick a space or lane where you can lunge forward for a stretch so as to get some mobility out of this one. When stepping to lunge make sure that you step far enough out where your back heel comes off the ground and you have to balance on the ball of your back foot. Focus on bringing your back knee straight down before simultaneously lunging up and stepping forward, repeating the process. 

Leg Extensions

To set the leg extension machine up to your body’s specifications you want to focus on 2 things: the knee pivot point and the shin pivot point. When you set yourself up in the chair the knee pivot point is the black circle on your left next to your left knee. You want your knee and that black circle to line up. If you are too far forward or backward you want to adjust the SEAT BACK by bringing your left arm behind you, pulling the seat adjustment pin straight outward, and adjusting the seat back until your knee is in proper position when seated comfortable. As for the shin pivot point that is what controls the pad on your ankles and is adjusted by the pin at the base of the pad with a “S, M, L, XL” setting. Pick which one is most comfortable for you when doing the leg extension (you might need to stop to adjust and that’s ok).Once all set you simply extend your leg at the knee and squeezes your quads (tops of your thigh). Lower and repeat!

Wide Stance Kettle Bell Squats

Select your desired kettle bell (you can flip a dumbbell on its side and use that if you want a heavier weight than what is available) and stand over it with a wide, toes out stance. Pick up the kettle bell and let it hang straight down. Your arms are merely the vehicle for the weight so they should hang straight down the entire time. When you squat make sure that the trajectory of the kettle bell is straight up and down. Keep your head up and chest out while making sure your knees stay directly over your feet. Get as close to a 90 degree angle from shin to hip as you can, clench your butt muscles at the top of the motion, and repeat!

Stiff Legged Deadlifts

The nature of this exercise is to strengthen your hamstrings (back of your thighs) through dynamic stretching. Your lower back is a major part of this exercise as well. You’re going to start by selecting your desired dumbbell weight, let the dumbbells hang at your side, and take a shoulder width stance with your feet. Bending at the waist you’re going to let the weights pull you towards the floor while simultaneously focusing on getting a stretch in your hamstrings. To do this you must keep your legs fully extended but do NOT lock your knee! There is a difference between full extension and locked joints. If you feel a nice stretch in your hamstrings from stretching forward then go as far down as able (don’t force it!) and then keep those very same muscles engaged when you stand back upright. Repeat!

Side Lunges

Take a very wide stance and start on whatever side you want. The goal is to extend one leg fully while bending sideways away from the extended leg. You want to focus on a stretch in your inner thigh while getting as low on the “bended knee” side as you can. Stand all the way back up while maintaining your wide stance before stretching to the other side. Repeat! Add dumbbells or a barbell for an added challenge/stretch

Calve Raises

Find the leg press machine and make sure the seat is as far up as it goes by pulling the pin out from under the seat and moving accordingly. It can be a bit touchy at times so keep at it and you’ll get it! Once you’ve selected your desired weight place the balls of your feet at the bottom edge of the platform with your heels hanging off. Extend your legs so all the weight is rested on your toes. From here, let the weight push your heels down so you can get a really good calve stretch before reversing direction and raising as high up on your toes as you can. Repeat for allotted rep count!

– Ringmaster8

Mar 15 2014

4th OYO Circus Workout!

4th Week

Click the workout photo to download the workout, reference guide, and tracking sheet!

It’s time to put culminate the last 3 weeks in this total body workout. Your foundation and balance will be tested as you continue to dig deep, Rebels! AhhhOOOO!!!!

Click HERE for the last 3 OYO Workouts!

Reference Guide

Cable Adjustment Instructions

You will come across this cable apparatus and others like it on your future health journey so I figured some handy instructions for those who aren’t acquainted yet would come in handy.

Seatless Seated Cable Rows

Adjust the cables so that they are around the height of your waist. Find the single hand grips as picture above and make sure they are attached to the cables. Select your desired weight (it may take a few tries) and take 2 big steps backward with the handles. From here, take a seat with your arms fully extended, stretching out your back. Maintain your seated position as you pull back and squeeze your shoulder blades together. Get a good stretch as you let your arms go back to the starting position and repeat!

Cable Chest Press

Adjust the cables so that they are at mid-chest height. Bring your hands up as shown in the 1st photo of the above picture and take 2 steps forward as showcased in the 2nd photo. Maintain your balance and extend your arms all the way out, squeezing them together at the end of the movement while keep your hands at mid-chest height. Bring back to starting position and repeat!

Push-Up w- Alternating Limb Lifts

Get in a push-up position only make sure your feet are in a wide stance. Once in position you’re going to do a standard push-up only as you come up you’re going to extend one opposing arm and one opposing leg as high up as you can while still maintaining your balance. Revert back to push-up position, do another push-up, and switch to the opposing limbs. Alternate back and forth and repeat!

Flamingo Flex CrunchesGrab your BOSU and dumbbells again only this time you are standing in the center of the BOSU on one leg. Start with whatever leg you want on top of whatever side of the BOSU you need more practice on. Next you’re going to bring your dumbbells up in a “flexed biceps” position while keeping your elbows at shoulder height the entire time! With your leg that is NOT on the BOSU you are going to fully extend it behind you (while staying upright) and then bring your knee back up towards your chest while squeezing your abdominals. Once all repetitions are done, repeat on the other side!

Kneeling BOSU -T- Twists

Set a BOSU on the ground and grab a couple of dumbbells that match your ability on this one. Take a kneeling position and balance with your feet of the floor. With your arms fully extended at your side you are going to rotate at the torso as far as you can each side (each side you twist is one rep). Focus on the stretch in your midsection as well as keeping your dumbbells at shoulder height.

Wall-Sit w- Zottman Twists

Hold a wall sit while keeping your dumbbells in a bicep flex position. Continuously rotate your palms from downward to upward the entirety of the wall sit.

TRX Leg Lift w- ExtensionPlace your mat underneath the anchor point and lay down on your back so that your hands can press down on the foot cradles with your arms fully extended. Raise both your legs directly above your hips and while pressing down on the TRX straps for leverage elevate your feet as high up towards the ceiling as you can. Control your body and legs on the way back down, then repeat!

TRX Jump Squats

Make sure the straps are as long as they can be and sandwich the TRX straps between your arms and body with your back to the anchor point while resting your weight into the handles (this should be “comfortable” for the most part). Get your feet as far back as comfortable and go through a squat motion while staying on your toes. Using the TRX for support you’re going to extend your squat into a jump forward then quickly jumping back to the starting position. Repeat!

Lunge Punches

Take a stationary lunge position (one foot forward the other stretched behind you balanced on your toe) and then proceed to put your dukes up like you’re ready to start boxing. From here bring your back knee straight down in a standard lunge and then as you come up, punch across your body with the arm that’s on the opposite side of the foot that’s forward. Make sure to fully stretch out your punch to engage as much of your body as possible. 

– Ringmaster8

Mar 8 2014

3rd OYO Circus Workout!

3rd Week

Click on the photo of the workout above to download the workout, reference guide, and tracking sheet directly to your phone, tablet, or computer!

Seriously, I couldn’t be more proud as the OYO workouts are not only getting DONE but everyone is helping one another, doing their best, and we can hardly keep up with all the packets flying off the shelf by people NOT doing this challenge and still wanting to work out like a Rebel!

CLICK HERE for the last 2 weeks of OYO workouts!

Reference Guide

IMG_0942

You can do this one in standard push-up position or kneeling, whichever your body can handle. Do a push-up, and at the bottom of the motion reach your harm out and touch as far away as possible before bringing it back and completing the push-up. Alternate each side.

Dips

Find a bench, ledge, or chair that you can leverage yourself on to get this one going. Take a seat and place your hands shoulder width apart on the edge of where you’re sitting. Support your weight on your arms as you bring your hips off where you are seated before lowering your body as low as you’re able while bending at the elbow. Push your body straight back up and repeat!

image_3

Be sure to keep your abs tight, stance wide, and stay on your toes. Do your best to keep your arms parallel with the floor, but don’t OVER squeeze and strain your neck or back.

Start with 2lb dumbbells and work your way up from there. If you can’t fully extend your arms without them dropping to the floor at the end of the movement, then the weight is too heavy.

Cable Rows

Locate the cable row machine and select the weight you feel comfortable with. Grab the handles (any hand grip that has your palms facing each other when they’re holding it), take a seat on the bench, and put your feet in the designated spots to the side of the bench. Keep your core tight and pull your arms back while squeezing your shoulder blades together. Careful not to shrug your shoulders upwards into your ears (very common so be aware!). As you let the weight back down make sure to get a full stretch in the arms before pulling back again and repeating!

Cable Triceps Extension

Locate the cable machine and rope grip (as pictured). Some cable machines have adjustable pulleys so if that’s your club then learn how to adjust the pulley up and down. The ultimate goal is to get the pull all the way up so you can grab the rope attachment with both arms, standing with a stable shoulder width apart stance, and extend your arms all the way downward while allowing minimal movement in the elbows. Control the weight back up and repeat!

TRX Chin Ups

Make sure your handles are SUPER shortened and you have your BOSU underneath the anchor point. You want the handles to be short enough so you can sit on the BOSU securely with your feet extended in front of you while still holding on to the handles with your arms fully extended. Keeping your feet flat on the ground (easier) or staying on just your heels with your legs fully extended (harder) pull yourself as high up as you can while keeping your hips level directly underneath your shoulders. Lower yourself with control and repeat!

TRX Curl to Shoulder Press with Squat

Grab only one of your dumbbells with one hand and only one of the TRX straps with the other. Walk into the handle so you are facing the anchor point with your body square and tension on the strap. Keep your dumbbell hanging at your side while using the TRX not only for keeping form but to help pull yourself back up as well. As you come back up curl the dumbbell then do a shoulder press. Bring the dumbbell back down as you squat back down then repeat!

IMG_0943

This one should be done kneeling by EVERYBODY. Not because you studs and studettes can’t handle it, but because the goal is complete triceps isolation (as much as possible anyway with a push-up). Remember to keep your elbows in at your side, body in a straight line from knee, to hip, to shoulder (no butts in the air!) and push from the heel of your palms.

– Ringmaster8

Mar 1 2014

2nd OYO Circus Workout!

2nd Week

Click on the workout photo to download the complete workout, reference guide, and track sheet! AhhhOOO!!

Week 1 of the OYO workouts came and went QUICK! The volume is stepped up a bit in week 2 while still sticking to the relative basics for building upon a solid foundation while also complimenting the prior weeks worth of boot camps. To scope out/download/refresh the 1st OYO Core Workout CLICK HERE.

You get the results people don’t get by doing the work people don’t do Rebels! AhhhOOOO!!!!

Reference Guide

Wall-Sit w/ Calve Raises

Keep your feet together on this one as you get as close to 90 degrees with your legs as able in a seated position while raising onto your toes repeatedly for a nice calf squeeze while you’re at it.

Lunge to Knee Drive

Go from a full stationary lunge to driving your knee upward towards your chest before dropping back down into a lunge. Repeat! Remember to be mindful of your range of motion. Not only is it important to only go down as far as your body will allow but to also be aware of not working to your full potential with your range of motion (meaning if you can get a lower lunge than you are then you are short changing yourself… stop it.)

Leg Press Machine

Once those skills are learned, pick a weight (not too easy but don’t go for the whole stack of weight or anything…), set your feet shoulder width apart with your knees over your feet, adjust the seat so your legs make a 90 degree angle (or as close to as you can get comfortably), and push! When your legs are fully extended remember NOT to lock your knees. You can get full extension without locking, trust me. From there control your way back down and repeat!

Proper Squat Drill

For this one you’re going to find a blank spot on the wall and set yourself up with your back to it. Now you’ll want to take a shoulder width stance anywhere from 6 inches to a foot away from the wall, extend your arms all the way in front of you, and bend at the knees while trying to touch your butt to the wall. Being careful not to rest against the wall (just lightly touch it) you can move farther away from the wall to get lower and closer to the wall if you’re not able to go that far down without falling backwards or hurting your knee. Congratulations, you just did a proper squat! This trains your body how to do a squat the RIGHT way!

Stationary BOSU Lunges

Start with the black side of the BOSU upward. Be sure to step in the center of the BOSU to maintain balance and form. Also, be sure to have a long enough stride that you are on the toe of your back foot. The goal is to have your front knee stay above your feet and your back knee drive straight down to the floor.

BOSU Lateral Jumps

Start out with one foot atop the center of a BOSU (blue side) with the other foot on the floor. Hop from one side to the other (landing in a semi-crouched position), all while keeping your dumbbells up. If not able to hop, simply transfer each foot side to side with no jump involved.

Wide Stance "Prisoner" Squats w/ Twist

Take a wide stance squat position with your toes pointed out for proper hip alignment. Squat down center before simultaneously squatting while twisting your torso, making sure to alternate each twist. Remember to full squeeze your butt and hips at the top point of the motion and get as far of a stretch down as you properly can on the bottom end of the spectrum!

TRX Calve Raises

Extend your arms in front of you and stay on your toes. In this position push your heels to the ground then raise up on your toes again while squeezing your calves. Repeat! Note: The farther back you are the more difficult it will be.

– Ringmaster8