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The Fit Dad’s Workout 5/15/12

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Tuesday, May 15th, 2012

I haven’t been able to train since last Wednesday and it’s been driving me a bit bonkers.

My sweetie and my babies

Not that I didn’t want to train, and to be totally honest I probably could’ve fit it in but I would’ve hated every second of it and been totally wiped out, which defeats the purpose of the Lifestyle.

Andrea was out of town for 4 days so it was just me and the kids, which meant a lot less productive time and a lot more kid time and that was totally awesome. Getting to spend so much time with them and them alone is very cool. They’re only this age once and I don’t want to look back and say “I should’ve spent more time with them before they started school.”

But that meant I had to make a choice – workouts or being productive after they went to bed. I chose productivity.

I’m back at it now and it feels awesome. I think taking that forced break from regular 10-minute workouts did me well. It allowed my knee to fully heal (I also had to cut out some client sessions which meant I did less work there too), allowed my nervous system to rest up and I’m fully getting rid of caffeine and I’m just coming out of that fog (and over the weekend it was horrible).

I’ve been doing a little experimenting with my personal workouts.

Well, I don’t know how much of an experiment it is in the sense of blowing things up and putting them back together, so I guess “tweaking” them would be a better word to use.

Yes, they’re still quick and focus on my basic Workout Philosophies, but I’m using fewer exercises per circuit, while increasing the demand of those exercises.

If that makes absolutely no damn sense, take today’s workout as an example and I’ll do some splaining at the end.

7-Minute Circuit #1:

1A) Dips – 12 reps

1B) Feet Elevated Inverted Row – 12 reps

1C) 1-Arm Overhead Squat (used a KB) – 10 reps each arm

After doing those 3 exercises as many rounds possible in 7 minutes, I took a 60 second break and moved on to…

7-Minute Circuit #2:

2A) Jungle Gym XT Dips – 6 reps

2B) DB Row – 8 reps

2C) KB Swing – 20 reps

After doing that for 7 minutes, I took ZERO rest and moved on to two sets of 15 reps for a couple arms exercises, and then did a couple Power Wheel exercises for about 3 minutes.

All told the workout took just over 20 minutes, not including the warm-up.

If I were pressed for time, or needed a longer warm-up, I would have removed the arms exercises and Power Wheel stuff and just stuck with those 2 7-minute circuits (15 minutes of work).

A lot of the 10-minute workouts I’ve given you over the months and years have focused on 4 or 5 exercises that really work the entire body, without a specific point of “work” where it’s obvious with these two circuits I wanted to focus on my Dips and Pulling, and get as much done in a short period of time.

I’m not out to get crazy strong or crazy big. I’m just looking to work, and when this is combined with my afternoon 10 minute CTDS workout, it works like gang busters to strip the last bit of fat off (along with the diet of course!).

You could substitute those big exercises with Chin-ups and a difficult push-up variation, or Push Presses and a different style of Inverted Row, or a Squat and Dips, etc.

The point I’m using with this workout is that I’m picking a couple big exercises to focus on, while still keeping the overall workout time to a minimum. The big thing I always focus on is getting as much done in the least amount of time possible – Get in, get it done and get out. No screwing around and no long, drawn out workouts just to get “more done.”

Make sense?

Cool.

Give that workout a try, or substitute those exercises with something similar and create a few workouts to rotate and give it a go for a few weeks and then tweak.

Laters,

Categories : Ed's Workouts, fat loss workouts

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10 Minute Workout Program

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Saturday, April 28th, 2012

Hey!

How’s everything in your world?

Today I thought I’d do something a bit different. 10 minute workout from home

In the past I have given you my workout programs, both 10 minute workout programs and those that have taken longer, but only in text form. Rarely have I filmed my actual workouts and shared that with you.

I’ve also given you videos of individual 10-minute workouts to do from home, or on the road, but haven’t really put them together into any type of flow that you can follow for a few weeks (for many reasons).

I’ve given you many, many add-on workouts whether they be for your abs, arms or legs…

…But I haven’t given you a selection of workouts and workout videos that you can print out and follow through with (unless you’ve ordered my Fat Loss To Go program, or became a member of FPF Monthly…hint, hint).

So today I thought I’d share a 10-minute workout program so that you can Bookmark this page, save the videos to your favorites in Youtube and use them as needed.

I want you to put these workouts into practice.

Don’t just read this post, watch the videos and not act. Results don’t happen via osmosis…you gots to move.

Okay enough of the talky-talky, let’s move on with the worky-worky.

I’m going to share the videos first, with the layout of the workout below. After those 5 videos/workouts I’ll share a couple add-on workouts with you as well.

Cool?

Okay, let’s roll.

Day 1:

Quick and Simple 10 Minute Workout

Here’s the layout of that 10-minute workout:

Perform the following 3 exercises in a circuit for 8 minutes…

1A) Alternating Bent Over Row – 8 reps/arm

1B) DB or KB Swing – 20 reps

1C) Push-up w/Jack Knife – 8 reps

After 8 minutes, perform the following exercise in “Tabata-style” where you go 20 seconds on/10 seconds off for 2 minutes

2) Burpees

Day 2:

10-Minute Fusion Conditioning Workout

Here’s the layout of that home workout:

1A) Stationary Lunge w/Shoulder Press – 8 reps/leg

1B) Burpee – 10 reps

1C) DB Bent Over Row – 8 reps

1D) Stability Ball Jack Knife – 15 reps

Day 3:

Fusion Conditioning Fat Loss Workout

Here’s the layout of that 10 minute workout:

1A) Medicine Ball Push-up – 10 reps

1B) Medicine Ball Touch & Hop – 10 reps

1C) Squat w/Shoulder Press – 15 reps

1D) Renegade Row – 8 reps/arm

Day 4:

Quick 10-Minute Fat Loss Workout

Here’s the layout of that home workout:

1A) Push-up – 10 reps

1B) BW Reverse Lunge – 15 reps/leg

1C) Mountain Climber – 20 reps/leg

1D) BW Squat – 15 reps

1E) Squat Thrust – 10 reps

Day 5:

At Home Weight Loss Workout

Here’s the layout of that weight loss workout:

Perform the following 3 exercise in a circuit for 8 minutes.

1A) Stationary Lunge w/Shoulder Press – 8 reps/leg

1B) Rear Fly – 8 reps

1C) Mountain Climber Push-up – 8 reps

After 8 minutes, perform the following exercise in a “Tabata-style” for 2 minutes

2) Mountain Climber – 20 seconds on/10 seconds off

Alright so there’s the basics of the workout program.

Do you think you can implement those into your schedule?

Remember you can do them from home, while on the road or even while paying gym memberships…but they’re best when done from home.

Also remember that 10-minutes is the base. If you only have that amount of time to do the workout, that’s fine.

But if you have more time, and more energy, and want to expand and branch out from those 10 minute workouts, then give these add-on workouts a try!

Add-On #1:

Quick Abs Workout

Here’s the layout of that add-on abs workout:

Perform the following exercises in “Tabata-style” for 4 minutes.

1A) Reverse Crunch – 20 seconds on/10 seconds off

1B) Mountain Climber - 20 seconds on/10 seconds off

1C) DB or KB Swing - 20 seconds on/10 seconds off

1D) Plank Extension - 20 seconds on/10 seconds off

Add-On #2:

Strong and Defined Arms Workout

Here’s the layout of that workout:

Perform the following circuit for 5 minutes

1A) Close Push-up Pulse – 15 reps

1B) Bicep curl w/Slow negative – 8 reps

1C) Lateral Raise – 8 reps

Add-On #3:

Six Pack Abs Workout In 4 Minutes

Here’s the layout of that add-on abs workout:

Perform this circuit in a “Tabata-style” for 4 minutes

1A) DB or KB Swing – 20 seconds on/10 seconds off

1B) Mountain Climber – 20 seconds on/10 seconds off

There you have it! You are now armed with a 10-minute home workout program that you can do for the next 3-6 weeks and you will absolutely see results.

Want to lose weight? It’ll do it.

Want to lose stomach fat? Done.

Wanting to increase your energy and just feel better? Check!

Trying to improve your posture? Done, done, done.

Want to do all that and more? Coolio cause it’ll do it!

Now either print those workouts out, or write ‘em down and come back to this page to watch those videos as needed and get moving!

Cool?

Of course it is!

Do those 10-minute workouts and add-on workouts and you will see results!

later,

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts, Spend A Minute With The Fit Dad, videos

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Quick and Effective Tabata Workout (8 of ‘em)

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Wednesday, April 25th, 2012

A few weeks ago on my Facebook page I mentioned the workout I did that day and received a pretty good response – and a good response tabata workouts for fat loss is either “Awesome!” or “Holy crap that sounded horrible!” – both of those make me smile deep down in my liver.

The kicker was this workout, like most I design, was really quick.

After warming up on the foam roller and doing a few bodyweight exercises, it only took about 18-20 minutes including rest periods.

It left me feeling all kinds of warm and fuzzy and by that I mean I was sweating profusely, had a smile on my face, and felt all kinds of awesome.

Nothing too freaky – I could have quite easily gone and played with the kids and I wasn’t overly sore the next day.

It required no dumbbells, kettlebells or any other equipment.

I did it in the bedroom (get your mind out of the gutter) after getting home from training a few clients.

What was this excellent workout?

It was a Tabata Workout – more specifically it was 4 separate tabata-styled workouts.

If you’re not familiar with the term, a Tabata-styled workout is where you pick 1 or 2 exercises and alternate between 20 seconds of exercise and 10 seconds of rest for 4 minutes.

Say you chose push-ups and bodyweight squats as your two exercises.

You’d get on the floor and do as many push-ups as you could for 20 seconds, then rest 10 seconds and then go into squats for 20 seconds, rest 10 seconds and go back to the push-ups.

You’d continue on in that fashion for 4 minutes.

You could do 1 exercise, you could do 2 or even 4, but my favorites are when only 1 or 2 are chosen for the 4-minutes.

I’ll give you a few now that you have a little rundown on what a Tabata workout looks like.

Let’s start with what I recently did:

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts

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Fat Blasting Workout Assignment

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Monday, April 23rd, 2012

Hey hey!

So how was your weekend?

How have your workouts been coming along?

Have you been doing them consistently?

Have you been working intensely during your workouts or going through the motions?

Those are the two most important aspects of any workout program – consistently and working hard.

If you’re not consistent, you can’t expect results.

If you’re not working hard, you can expect poor results…or none at all.

Remember it doesn’t take long to fit in a quality workout, but you have to work while working out.

On that note, let’s dive into this week’s Assignment.

Last week’s assignment was nutrition related, and if it’s possible, I’d like you to continue on with that assignment because there’s no reason to stop.

This week’s assignment is workout related.

Actually it only involves one exercise, but I’m asking you to do a lot of them.

What exercise might that be?

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts

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A Whole Bunch of Diet Information and Workouts

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Sunday, April 22nd, 2012

Hey! diet help and workouts

How’s your weekend coming? As of this instant, it is mid-afternoon on a beautiful Sunday and Nolan just woke up from his nap. I was going to say Nolan was napping and Maren was coloring in her room, but I just heard the tell-tale signs of a 1-year old awakening…crying

I am currently sitting in my “office” at home, which is really just a desk in the corner of our dining room – I lost my office when Nolan was born – and started to think.

I was doing a bit of brainstorming on what topics I should write on in the coming weeks and began to think about all we’ve talked about over the past several weeks, minus a missed week due to exhaustion from other projects.

We’ve gone over quite a bit in terms of all of the Assignments/Challenges, and I have one more coming up for tomorrow (and it’s awesome!), but I thought it would be a good idea to recap everything.

Why would I want to do that?

I suppose if you think about it, all that we’ve talked about over the past several weeks is kind of like a Report, or mini-book, that’s just chunked out into separate articles and blog posts.

If you were to take all the articles and put them together, them focus on putting them into action for a few weeks, you could make some pretty big strides in your overall weight loss and fitness lifestyle.

Simple and easy.

Take the information, put them into a manageable plan, take action and watch the results.

You can do that, right?

Of course you can!

Click the links below to see all of the Assignments/Challenges we’ve done over the past several weeks…

Weird Diet and Nutrition Tip To Change Your Eating Habits

Eat These 3 Healthy Weight Loss Foods Every Day

Nutrition Challenge (Fruit)

10-Minute Bodyweight Workout

New Challenge – Water and Weight Loss

10-Minute Workout and Abs Workout

Healthy Smoothies Is This Challenge!

Bodyweight Workout Challenge

Want To Lose Weight and Live a Healthy Lifestyle? Eat These 3 Foods Daily

Simple and Effective Bodyweight Workout

Okay now that you have all those links to the previous Assignments/Challenges…get to work!

Come up with a simple plan on how you can implement some, or all, of those Challenges into your life and then take action.

Life rewards action takers.

Will you be rewarded?

Have an awesome day and I’ll talk to you soon!

Before I go, here’s another article you will find helpful…

Diet Help – Make The Mental Switch

Categories : Ed's Workouts, Fat Fighting Foods, Fat Loss for Men, fat loss for women, fat loss nutrition, fat loss workouts

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Story About A Busy Dad…and a 10-minute workout

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Tuesday, March 20th, 2012

I have a sweet 10-minute workout program you can do from home for you today, but before we get to that I want to share a quick story with you.

A couple weeks ago I did a ‘phone consultation’ with a potential client and we were at an impasse.

He wanted to train with me, but between our crazy schedules, it wasn’t going to work out.

He was a busy fella. He wasn’t totally self-employed, but his boss let him do as he pleased because he was a workaholic…which also meant he was stressed to the bone, had a lot of jiggly fat around his stomach and manboobs.

He drank too much, supplemented his stress with too many carbs and didn’t sleep well.

Good times, right?

The great thing was that he was finally ready to make changes. He knew he was living horribly and was finally ready to lose stomach fat and get control of his life.

What changed his mind after all these years?

Simple. His kids.

He couldn’t play with his kids. He took the afternoon off one beautiful fall day to take his 2 kids to the park and he couldn’t keep up with them and he was embarrassed. He saw other moms playing with their kids, and he was the only dad there, and he flat out couldn’t do it and it not only hurt his ego, but he felt bad for his kids and was pissed at himself.

That became his ‘reason why.’

After some schedule wrangling, what we came up with was a plan of working with me once a week, then me giving him workouts to do from home 3-4 days the rest of the week.

The workouts would be chunked into 10-minute workouts so he could expand them if he had the time, but if he could only muster up 10-15 minutes he could still lose weight and get a great workout in.

Here’s a sample of one of the workouts in his program…

Quick and Simple 10-Minute Workout

In case you didn’t get a chance to write that workout down, here’s the rundown:

10 Minute Workout From Home:

1A) Alternating Bent Over Row – 8/arm

1B) DB or KB Swing – 20 reps

1C) Push-up w/Jack Knife – 8 reps

Do that circuit as many times possible in 8 minutes, then move on to…

1D) Burpees – 20 seconds on/10 seconds off (Tabata style) for 2 minutes

Beyond that 10-minute workout base, we also came up with a few add-on workouts that would help carve some stomach fat off and give him better looking arms.

He’s a guy after all and we all want better looking arms!

Here’s a sample of the Abs Workout that he did AFTER the 10 minute workout listed above.

Quick Abs Workout

Here’s the rundown for that home abs workout:

2A) Reverse Crunch – 20 seconds on, 10 seconds rest, and then…

2B) Mountain Climber – 20 seconds on, 10 seconds off, and then…

2C) Swing – 20 seconds on, 10 seconds off, and then…

2D) Plank Extension – 20 seconds on, 10 seconds off, and then back to 2A

That little add-on Abs Workout was designed in “Tabata-style” where you do each movement for 20 seconds, followed by a 10 second rest. Move through that workout as a circuit, continuing for 4-minutes (2 rounds).

And here’s a sample arms workout to help give him bigger, stronger and more defined arms…

Arms Workout To Get Stronger and More Defined Arms

3A) 1 ½ Push-up – 6 reps

3B) 1 ½ Bicep Curl – 8 reps

3C) 1 ½ Shoulder Press – 8 reps

Go through that circuit twice. If you do it correctly – push-ups in proper tempo, use enough resistance for the curls and presses – you shouldn’t want to, or need to do it anymore than twice.

But remember, he didn’t do those extra 2 workouts if he didn’t have the time or energy. Sometimes busy parents like you and me just can’t squeak out any more than 10 or 15 minutes to devote to a workout and that’s totally fine.

However, there are times when you do have more time, and have the energy, and those add-on workouts are for those times. Ideally you’d do those add-ons a couple times per week.

So what’s the end of my client’s story?

Well, it wasn’t always easy. Sometimes he skipped workouts, sometimes he missed our training sessions and sometimes he was flat out pissed at his lack of results, but…

…He kept moving forward and kept progressing.

He knew what he wanted. He kept a firm hold on that ‘Reason Why’ and remembered why he was doing what he was doing.

Sometimes he only did those 10-minute workouts and other times he did more.

The best part was that he learned to listen to his body and understand when it was telling him to stop working and relax, other times he listened when it told him to relax on the workouts and work and just play.

It’s awesome what can happen when you sit back, give your body what it wants and watch what happens.

After a couple months he had lost about 15 pounds, but the cool part was that he lost a few inches off his stomach and his shoulders started to broaden.

Not only that, but he looked and felt better. His wife could tell that he was feeling better and he could play with his kids.

He’s well on his way of achieving his initial goals and more – all because he started with 10-minute workouts and busted his butt.

He worked hard in those 10-minutes and expanded when he could.

He was consistent in his efforts and kept moving forward.

Do you think you can do the same?

Of course you can!

Now get up, take those workouts that I just gave you and start using them!

Talk to you later,

P.S. – If you’re ready to be like my awesome client and finally get your body and life under control, then you really need to check out my Fat Loss To Go program. It’s a 10-minute workout and nutrition system designed specifically for busy moms and dads. The nutrition system is simple and easy to follow…and is NOT a diet and the 10 minute workout program is killer (in a good way). Click below to discover more…

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts, Spend A Minute With The Fit Dad, videos

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Incredibly Simple, Yet Effective Bodyweight Workout

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Tuesday, March 20th, 2012

Hey!

So how’d you do with last week’s Challenge?

Were you able to fit those push-ups, squats and burpees in on a regular basis?

I did last week’s Challenge and absolutely loved it. It was quick and simple and added a lot of extra “oomph” to my workouts.

Good times I assure you!

I have another workout-themed Challenge for you this week and it’s awesome.

To tell you the truth it’s probably one of my all-time favorite workouts.

Why?

Because it uses only your own bodyweight – which also means it can be done virtually anywhere.

It doesn’t take much time.

It’s scaleable to your fitness level.

And because it’s so deceptively difficult it’s incredible!

What is this Challenge I speak of?

It’s the infamous Push-up/Squat Ladder!

Before I tell you how often I’d like you to do this Challenge, let’s first cover what it is and a few tips…

It’s quite simple.

It consists of two exercises – push-ups and bodyweight squats.

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts

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Bodyweight Workout Challenge

Posted by: Ed Scow, aka 'The Fit Dad' | Comments

Tuesday, March 20th, 2012

Hey!

So how was your weekend?

Mine was pretty sweet. Last week ended with me having to schlep my way to the Apple store twice due to computer wonkiness, but that’s all fine and dandy now.

It’s a funny thing…I was without my computer for nearly 3 days and even though I had access to Andrea’s computer, I was completely lost. I didn’t really get any work done, outside of studying, because it was like I was missing a body part.

Kinda scary!

We also got to hang out with a couple of our really good friends, whom we haven’t had the pleasure of seeing for a while. It was great getting caught up, even though I was up waaaay past my bedtime.

How have you been doing with the Challenges?

Have you been able to stick to them? Are they too easy? Too difficult? Just right?

Let’s recap the past few weeks.

We’ve covered fruit, fat, water and most recently smoothies. If you were to continue putting those into practice you should be seeing some results, especially when combining the Challenges with the workouts you have access to.

Have you?

Before I get into this week’s Challenge, I want to ask a favor of you.

I want you to tell me what YOU want from these Challenges. Is there any specific part of nutrition you’d like to know more about or have turned into a Challenge for everyone else?

Hit me up and let me know what you’re thinking.

Anywho, this week’s Challenge is a bit different than the past few weeks because it’s NOT a nutrition related Challenge.

It’s a workout Challenge!

This Challenge is to be done in addition to your regular workouts.

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts

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