Archive for Ed's Workouts


Memorial Day is the unofficial start of summer here in the US and it’s approaching quickly…very, very quickly!

Will you be ready to step onto the beach or hit the pool?  Will you be comfortable in your swimsuit?

I know I will!

Right now I’m comfortable…but not satisfied.

Are you ready for the beach?

To become satisfied I have decided to change up my workouts a wee bit to make them more intense and focus solely on fat loss – not strength gains or muscle mass gains…just losing fat and getting rid of those last few pounds.

If you’ve tried it before you know how incredibly freaking difficult those last few pounds can be to lose.  It’s the most stubborn fat known to man and I will lose it by the end of May – I may even take a couple pictures to show you just how far I will have come.

Enough of the babble, it’s time I share with you my workout plan for the remainder of May.

Like I said earlier, this month’s workout program focuses solely on fat loss and it’s meant to be intense, but it still focuses entirely on my 10-minute workout philosophy.

My plan is 3 days of resistance training workouts, 4 days of bodyweight cardio workouts and 2 days of interval training on the stationary bike – obviously I’m not doing them on separate days otherwise my math would be horrible!

Mondays I do Resistance Training and Bodyweight Cardio.

Tuesdays I do Bodyweight Cardio and Interval Training.

Wednesdays I only do Resistance Training.

Thursdays are only Bodyweight Cardio.

Fridays are Resistance Training and Bodyweight Cardio.

Saturdays are Interval Training only.

Sundays I take off but I still do some light activity and stretching/mobility work.

All of my Resistance workouts are 3 exercise 10-minute circuits.  I do 1 10-minute circuit, rest a minute then do another one.

Like I said – these puppies are not meant to increase my strength or give me extra muscle (so don’t tell me some of the exercises I paired up don’t go well together…I don’t care and I know what I’m doing)…just to kick my ass and leave me gasping for air.  I pick a weight that’s difficult and I adjust it as necessary through the 10-minutes.

The Bodyweight Cardio workouts are highly metabolic and will have you panting and screaming “I hate you Ed!!” and that’s okay because the point of these bodyweight cardio workouts is to kick your ass and burn all kinds of fat.

Okay, enough of the explanations and blabber here are the workouts and the schedule… Read More→

Plateau-Busting Fat Loss Workout

Sunday, January 24th, 2010
This is NOT how you bust through your plateau

This is NOT how you bust through your plateau

Ruts, plateaus, stagnation.

We all experience that with our workouts and with our weight loss programs.  It’s inevitable whether you’ve been working for a few months, a few years or a few decades, but the inevitability isn’t the important part.

How you react to the plateaus, ruts and feelings of stagnation is the most important thing.

As I said here, you need to do something drastic both with your workouts and with your diet.

To see what I do with my diet, click here and to see my own plateau-busting workout check ‘em out below…

These plateau-busting workouts are all going to be bodyweight workouts only and they’re going to mix in high reps, very low rest periods and some tough variations of push-ups.  If you can’t do the push-up variations I suggest, that’s cool.  Just pick out the toughest push-up variations for you and do them instead.

But…

…The exercises you choose to do in place of the ones I suggest MUST be difficult.  The point of this plateau-busting fat loss workout is to shake things up and shake you out of your comfort zone to get your body to continue making progress and to re-invigorate yourself and get you back on track.

Day 1:

Bodyweight Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Pike Push-up – 15 reps
1B) Bodyweight Squat – 40 reps
1C) Jump Squat – 8 reps
1D) Decline Spider-Man Push-up – 15 reps
1E) 1-Leg Burpee – 10 reps per leg

2) Jump Rope – 5 minutes

3) Repeat the previous circuit for 10 minutes.

Day 2:

Do these workouts to get your superhero body!

Do these workouts to get your superhero body!

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Burpee – 20 reps
1B) Reverse Lunge – 15 reps per leg
1C) Forward Lunge – 15 reps per leg
1D) Mountain Climber – 40 reps per leg
1E) Jumping Jack – 60 reps

2) Jump Rope – 10 minutes

Day 3:

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Inverted Row – AMAP
1B) 1-Leg Feet Elevated Hip Extension – 15 reps per leg
1C) 1-Leg Decline Push-up – 20 reps
1D) Burpee w/Push-up – 12 reps
1E) 1 ½ Squat – 20 reps

2) Jump Rope – 5 minutes

3) Repeat the above 10-minute circuit.

Day 4:

4-Minute Metabolic Bodyweight Tabata Workouts – We’re going to change things up a bit today and break everything up into 4-minute “Tabata” style bodyweight workouts.  To do them, you’ll do the first exercise for 20 seconds, rest for 10 seconds, then do the second exercise for 20 seconds, rest 10 seconds and go back to the first exercise.  You should be able to get through the pair of exercises 4 times in the 4 minutes.

Rest for a minute, then go on to the next 4-minute Tabata.

Make sense?

1A) 1-Leg Burpee – 20 seconds,
10-second rest,
1B) Jumping Jacks – 20 seconds,

2A) 1 ½ Bodyweight Squat – 20 seconds,
10-second rest,
2B) Jump Squat – 20 seconds,

3A) Mountain Climber – 20 seconds,
10-second rest,
3B) Squat Thrust – 20 seconds,

4) Jump Rope – 5 minutes

Day 5:

I’m going to do something I don’t normally do and tell you to do 15 minutes of cardio today.

But it has to be high intensity cardio.  When I say high intensity, I mean HIGH INTENSITY!  I want you to work your butt off for 15 minutes doing your preferred type of cardio.

For me, that’s a stationary bike.  I’ll throw a movie in the DVD player, warm up for a few minutes, then crank up the resistance and go as hard as I can for 15 minutes.  After those 15 minutes, I’ll cool down, hop off the bike and do some light stretching.

Day 6 &7:  Take these 2 days off!

Still do something…don’t be a total lazy turd.  Play with the kids, go for a walk or leisurely bike ride – just don’t do an intense workout or sit on your butt all day.

Let me know if you have any questions about this week’s workouts!

And remember…

Be A Superhero Today!

Talk to you soon,

The Fit Dad

P.S. – If you have any workout or nutrition questions, leave a comment.  I love hearing from you and it helps me to design better workouts.

P.P.S. – If you’re ready to take your fat loss to the next level, then you NEED my Fat Loss To Go program.  It’s a fat loss program designed specifically for busy moms and dads and all the workouts can be done in 10 minutes!  Check it out by heading to www.FatLossToGo.com

boom

2010 Has Me Exploding With Excitement!

Wow!  2009 is gone and now we’re on to 2010.  I don’t know what your 2009 was like, but I couldn’t be happier that it’s gone.

Don’t get me wrong, it was a good year, but I’m so dad-gum excited about 2010 I can hardly stand it.  I’ve got so many things in store for you it makes my eyeballs want to pop out of my head due to excitement!

A quick personal note – to be totally honest I didn’t stick with my personal workouts very well over the past couple months.

I did the workouts, but I wasn’t that “into” them.  I thought they were boring, stale and dry and if you feel that way there’s no way you’re going to stick with them – even if you’re someone who gets paid to exercise!

But the past few weeks I’ve been experimenting on myself and I’m going to start experimenting on some of my personal clients and when I get the results I’m after I’ll be giving you the same stuff.  I’m pretty stoked about these new workouts I’ve been writing.

So stay tuned for those!

But now on to this week’s 10-minute workouts

Day 1:

Dumbbell/Bodyweight Circuit
– Complete this workout in a circuit, completing as many circuits as you can in 10 minutes. Read More→

Butt Kickin’ 10-Minute Workouts For This Week

Monday, December 7th, 2009
This is what my dog will look like this afternoon!

This is what my dog will look like this afternoon!

We got our first measurable amount of snow yesterday.

Ya know, snow always sounds cool…until it arrives and you have to drive in it.  Scratch that – you have to be on the road when OTHER people are driving.

Although I will say this – I’m actually one of the weird ones in that I actually enjoy scooping snow.  Yes, I know that’s weird and some may say idiotic, but it’s kinda fun to get out there and throw some snow around!  Plus I like to have competitions with my neighbors to see who can get done quicker – although they don’t know they’re competing with me…but I’d still kick their butts!

But I digress, here are your 10-Minute Home Fat Loss Workouts for the week…

Day 1:

Dumbbell/Bodyweight Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes. Read More→

10-Minute Fat Loss Workouts For This Week

Monday, November 30th, 2009

This time of year is typically the most difficult for people to stick with their workout program.

For one reason or another, working out and eating right get pushed to the bottom of the to-do list only to come racing back to the top on January 1.

Don't be a glutton this holiday season!

Don't be a glutton this holiday season!

To help make this year different, I decided to give you a week’s worth of 10-minute workouts every week for the remainder of 2009.

Some weeks will be all bodyweight circuits, while others will mix dumbbells and bodyweight workouts, but they’ll all be 10-minutes.

I’ll also give you some ideas for good add-on workouts if you have extra time, as well as some videos.

Sound good?

I thought so.

Here are this week’s workouts… Read More→

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