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Fast Legs Circuit Workout

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

Thursday, July 21st, 2011

Howdy!

legs circuit workout gives you nice legs :)

Like these legs? That's what this workout does

Have you ever told yourself you wanted to have stronger, more toned and defined legs?

No?

Well why are you reading this?

If, however, you have made it this far without giving me a mental slap across the face, and are still interested in stronger butt kickin’ legs, read on because I have a sweet legs circuit workout (and video) for you to try out.

This workout is from a larger program I created called “The Puzzle.”

The short and skinny on the Puzzle is that it allows you to be in control of the program. If you want to work your legs, pick and choose individual 7-minute circuits that will help you develop stronger, more defined and toned legs.

Want better arms or abs? Well the process is the same.

But since we’re talking about legs workouts and how to get stronger, more defined and toned legs, I’m going to give you a sample of a Legs Workout from that program I created.

Fast Legs Circuit Workout

Here’s the rundown on the Legs Circuit Workout…

Perform the following legs exercises as a circuit and complete as many circuits as you can in 7-minutes:

1A) 1 ½ Bodyweight Squat – 12 times
1B) Jump Squat – 6 times
1C) Plank Extension – 12/arm
1D) Feet Elevated Hip Extension – 10 times

Go through that legs circuit workout as many times possible in 7 minutes, and then either choose another lower body workout, or grab another Puzzle Piece that hits another part of your body (like a weight loss cardio workout).

See what I’m saying? This program is incredibly powerful and once you go through that workout, and some of the other samples I have floating around the blog, a try, you’ll see that I’m speaking nothing but the truth!

That’s all I have for you today! I hope you enjoy the legs circuit workout, and the soreness it brings

Be sure to try that puppy out and let me know what you think.

Later,

The Fit Dad

P.S. – If you want to learn more about the Puzzle and being a member of the Fit Parent Force, click here. You’ll get a brand-new full workout program every month – including full, downloadable videos (much better quality than this legs circuit workout) and access to cutting-edge diet and weight loss systems whenever they’re produced. It’s the bomb-diggity.

You can also become a member of the Fit Parent Force by grabbing a copy of my Fat Loss To Go program, and can learn more about that by clicking here.

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

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Quick Cardio Workout Video

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

Thursday, July 21st, 2011

Hey hey! quick cardio workout

What’s goin’ on in your world? Things are rockin’ and rollin’ I presume…

All’s well on this front.

I’m not going to give you any fancy schmancy openings or rig-a-ma-roll here, I’m just going to cut right to the chase and give you what I’m gonna give you.

I have a sweet little Quick Cardio Workout for you to try (but it’s not a “normal” cardio workout).

The skinny on this puppy is that it’s from a larger workout program I created called “The Puzzle.”

In The Puzzle, you pick different workouts depending upon the area of your body you want to work.

Let’s say this month you are focusing more on craning the intensity up and losing weight. There are workouts in the program (like the Cardio Workout I’m going ot share with you) that are designed specifically for that purpose.

The kicker is that all the workouts will help you lose weight, but the specific Metabolic workouts are designed to crank the intensity up a few notches and really help you burn calories.

Let’s say you want to work your abs, arms or even legs a bit harder – well there are a number of workouts for each of those trouble spots.

You pick 2 or 3 different circuits, or Puzzle Pieces, put ‘em together and you have your workout.

Do the workouts 2-4 times per week and over the course of a month those trouble spots will be improved – your waist will be smaller, your abs will be more defined, your arms, shoulders or legs will be rock hard.

Biff, bam boom!

Okay, here’s the video…

Quick Cardio Workout

Here’s the rundown for this particular workout…

Perform it as a circuit and do the following exercises:

1A) Push-up w/Shoulder Touch – 10 reps
1B) Medicine Ball Touch & Hop – 15 times
1C) Stability Ball Jack Knife – 15 times
1D) Ice Skater – 20 times

Do that puppy as many times as you can in 7 minutes, with the least amount of rest possible, and you’re done with that Puzzle Piece.

Calories burned, metabolism cranked, sweat pouring and the endorphins are flowin’!

All right, I’m gonna let you go now to get on doin’ what you do.

Give that quick cardio workout a try and let me know how you like it!

Talk to ya later,

P.S. – If you want to learn more about the Puzzle and being a member of the Fit Parent Force, click here.

You can also become a member of the Fit Parent Force by grabbing a copy of my Fat Loss To Go program, and can learn more about that by clicking here.

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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2 Quick and Simple Workouts For You (Videos!!)

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

Tuesday, July 19th, 2011

What’s goin’ on!

I have a couple quick and awesome fat bustin’ workout videos for you to try out today and I hope you dig ‘em as much as I do.

They’re from a recent program I designed called “The Puzzle.”

With that program, you are able to pick and choose different circuits that hit your “trouble spots”.

Want to work your Arms or Legs a bit more? You can do that.

How about your Abs and Core? You can do that too!

What if you want to mix and match and hit a few different trouble spots at once? You can do that too by grabbing different circuits and putting them together to form one killer workout!

This program is pretty sweet…and I’m not just saying that because I designed it.

Here’s how the program works.

You decide which parts of your body you want to focus on for the month (the more specific you can be the better), and then take a look at the workouts available.

The circuits are dialed down into 7-minute circuits and you should pick a couple different Puzzle Pieces to form one workout. For the math inclined, that would make the workout last around 15 minutes (2 7-minute Puzzle Pieces with 1 minute break between the two). If you have extra time, you can throw in another Puzzle Piece for a total of approximately 25 minutes.

These workouts will have you feeling fine and dandy by the time you’re finished!

Let’s say you want to lose weight, while also focusing in on your abs and core.

You would then pick 2 or 3 7-minute circuits that are focused on those areas.

Here are a couple videos showing you examples of the Puzzle Pieces.

One is for the Abs and the other is a Metabolic, or Weight Loss, Workout.

Here’s the Abs Puzzle Piece…

Here’s the Metabolic Puzzle Piece…

To do those, you would warm-up for about 5 minutes, then do the Abs Puzzle Piece for 7 minutes, rest a minute or two, then move right into the Metabolic Puzzle Piece and you’re finished!

You could also flip-flop ‘em and do the Metabolic one first, then the Abs…or you could do the Metabolic one twice, or even do the Abs one twice, or even do the Metabolic, then Abs, then Metabolic again.

Pretty sweet, huh?

By the way, if you’re a member of Fit Parent Force Monthly, this month’s Workout Of The Month is a gigantic Puzzle Workout where you pick and choose between 8 different Puzzle Piece workouts.

These puppies are awesome. When filming them, I couldn’t help but think to myself “Holy crap! Everybody’s gonna love these workouts!!” and by love, I of course mean hate because they’re pretty dang tough…but in a good way.

If you are a FPF Monthly member, click here to access this month’s issue.

If you’re not an FPF Monthly member, click here to learn how to become one. You won’t regret it!

That’s it for today!

P.S. – The Nutrition section of this month’s magazine dives into the truth about fruit. I get the question of whether fruit makes you fat all the time, so I decided to write a big article uncovering the truth. I grabbed a few of the most common reasons you shouldn’t eat fruit, and then gave my response. It’s a pretty sweet little article…but you have to be a Fit Parent Force Monthly member to read it.

If you are a FPF Monthly member, click here to access this month’s issue.

If you’re not an FPF Monthly member, click here to learn how to become one. You won’t regret it!

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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Exercise Swaps To Take Your Abs Workout To The Next Level

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

Friday, April 29th, 2011

Hey hey!

What’s going on in your world? Things are rockin’ and rollin’ over here.

abs workout to increase weight loss results

Johnny Utah loves abs workouts!

On a side note, every time I say “rockin’ and rollin’” I think of the movie “Point Break” with Keanu Reeves and the late, great Patrick Swayze about bank robbing surfers.

Okay, back to reality.

I want to give you a few Abs Workout “Exercise Swaps” today.

What are Exercise Swaps? They’re exercises you swap out for ones that are too easy, or for ones that are worthless.

When I create workouts, whether an abs workout specifically or full-body training programs, I like to operate under the assumption you don’t have much free time to spend working out and that working out isn’t the most fun thing in the world for you.

That then leads me to create short and sweet workouts for you to do from home that give you the most bang for your buck.

So, let’s get on with the stomach exercise swaps to help you lose fat and get strong!

1) Replace any and all triceps and shoulder isolation movements like kickbacks, overhead extensions, lateral raises, etc. with some variation of the push-up.

I could give you dozens of different push-up variations all focusing on different areas, and we do all of them in my studio, so why not give a few to you too.

One of my favorites is the T Push-up.

To do it, get into a normal push-up position, but as you raise yourself up, bring one hand off the floor and rotate yourself until your body looks like a sideways “T” with one hand on the floor and the other pointing toward the ceiling.

It may sound difficult, and it is, but it can be adapted to many different fitness levels.
If you’re a beginner, only do a ½ T – you don’t rotate all the way.

If you can do the full T, but are a bit wobbly, increase the width between your feet – the wider your stance, the stronger your base and the easier it’ll be…

On the flip side, the closer your feet, the more difficult the exercise because you’ll have to work harder to balance yourself.

Do a few sets of 10-12 of those puppies and, if done properly, not only will your triceps and shoulders be singing, but your core should too.

The next abs workout exercise swap is…

2) Replace any type of crunch variation with Burpee.

“What’s that you say? Burpees? Hell no!!”

Hell yes!

While at first blush, burpees may not sound like a good abs exercise, or a good exercise at all, but they are phenomenal.

When it comes right down to it, the best abs exercises are the ones that burn the most calories, which make you burn more fat. That’s the reason you want a flatter stomach right? Remove the layer of fat and it looks better. Tone the muscles and it looks even better.

The burpee not only burns a ton of calories, but it also “works” the abs to the max – better than 50,000 crunches could ever do (plus it saves your back).

Rather than telling you how to do a burpee, it’s much easier to show you. In the video below I do burpees as a part of the workout, so give it a watch (and give the workout a try).

Okay, I’m going to let you go now. It’s bright and early when I’m writing this and boot camp clients are going to start rolling in any time.

Hope you enjoyed these abs workout exercise swaps! Have an awesome day and I’ll talk to you soon!

Categories : Fat Loss for Men, fat loss for women, fat loss workouts, videos

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Different Types of Planks

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

Wednesday, February 16th, 2011

Plankety, plankety, plank.

We all love Planks…right?

If not, you should.

Well, if you don’t love them, you should at least tolerate them…mildly.

The problem is that the regular plank is boring! Just the thought of holding myself in that position to make it count makes me want to take a nap!

I get comments from people on YouTube all the time about how they can hold a Plank for 3, 4 or even 5 minutes and my response is always the same…

…Why would you want to hold a Plank for that long?

Stick hot pokers in my ear, but never make me hold a Plank for 5 minutes!

So what’s a fella to do?

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

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Bodyweight Cardio Workout In 10 Minutes

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

Monday, December 6th, 2010

What’s goin’ down!

I hope your week is off to an awesome start and I hope you had an awesome weekend!

Mine was pretty sweet. My wife and daughter’s birthdays were last week and today is my birthday. I turn 32 and feel pretty darn good about it. I hear some people say how they wish they could go back to their 20’s and never age beyond that decade, but I don’t agree. I liked my 20’s, but I wouldn’t want to go back to them, although my hairline was a bit lower (which is also why I’m keeping my hair long as long as I can!).

Anywho, on with the message!

Remember that quick little 10-minute bodyweight cardio workout I shared with you not too long ago?

If not, click here to check that butt-kickin workout video out.

I have another one of those little devils…err… I mean sweet bodyweight workouts, for you!

Same concept – quick, intense bodyweight workout that you can do anywhere and virtually any time.

I’m going to touch on this after the video, but whenever you do a 10-minute workout such as the bodyweight cardio I’m going to show you, you must focus and pay attention to what you’re doing. It sounds overly simplistic, and maybe even stupid, but trust me when I say it’s not. It’s a common problem and can make or break your results.

To check it out, watch the Bodyweight Cardio Workout below…

Also, don’t forget to focus on your muscles while doing these workouts. I know that may sound weird, but it’s important. I work with people every day here in my studio and one of the most common problems I see is people not “focusing.” They go through the motions and hope to be done – don’t be that person. This bodyweight workout is quick and is meant to work your entire body, burn lots of calories and crank your metabolism…but you have to do the work – you can’t just go through the motions.

Focus on what you’re doing.

Focus on the muscles worked.

Work hard.

Make sense?

If you’re not “present” and thinking, concentrating and actively flexing the muscles you’re working, you won’t achieve the results you’re after…or any results you do achieve will be horrible.

You might be able to get away with going through the motions in longer workouts (although you’re still wasting your time), but with these quick workouts (that are meant to be intense), you need to focus!

So if you’re doing a push-up in your bodyweight workout, really focus on flexing your chest (pecs) as you press your body up off the floor. Focus on keeping your abs and butt muscles tight and make sure you use a proper tempo.

If you’re doing something like Mountain Climbers in your bodyweight cardio workout, focus on keeping your body in a straight line (just like push-ups), keep your abs tight and make the reps count.

See what I’m saying?

You can do quick workouts, you can use your own bodyweight, and you can still see phenomenal results, but you must FOCUS and be present. Don’t go trhough the motions hoping to be done as soon as possible.

Crank it.

Work and your body will thank you. It’ll thank you by dropping body fat like crazy!

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

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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Fast Cardio Workout Using Bodyweight

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

Tuesday, November 16th, 2010

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Hey!

Running isn’t fun. Maybe it is to you, but I really, immensely, greatly, hugely dislike it.

I think it’s boring and if I need to get from point A to point B, I’ll drive.

I know many people enjoy running and that’s cool. I also know many people who should not be running because their form is out of whack and it puts too much pressure on their knee and hip joints, not to mention their back.

So if you like running, cool. If you’re training for a half-marathon or full marathon because it’s a huge goal for you, that’s cool too.

If you just want to lose weight and get in better shape, running is overrated.

I much prefer bodyweight workouts for my cardio and they work fine and dandy.

Actually, they work better than fine and dandy, they work fantastically!

I made a little video for you showing you just that type of cardio workout and if you’d like to give it a gander, click below:

Okay, that is all!

Talk to you soon and have an awesome day!

Ed, aka “The Fit Dad”

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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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2 Videos Showing You Different Push-up Variations (moderate and advanced)

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

Tuesday, November 9th, 2010

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Hey!

I don’t think it’s a secret that I love push-ups. I love doing push-ups and I love making other people do push-ups.

They are one of the perfect exercises – whether you want to lose weight, build muscle or just get strong and healthy – they must be done!

But what happens if regular push-ups are too easy?

What should you do if the workout calls for 2 sets of 12 push-ups and that doesn’t faze you. Sure it might work you a bit, but it’s nowhere near as difficult as it used to be and you want to keep progressing…

…You want to keep getting better, keep losing weight, keep getting stronger, etc.

Should you just do more of the same?

Nah.

That’s boring. Plus it’s not really going to help that much. Just doing a couple extra push-ups won’t make that much of a difference.

What will make a difference is doing different TYPES of push-ups.

Whether that be something more “Moderate” in intensity or stepping up to something a little more “Advanced.”

There are loads of different push-up variations and I made a couple videos for you showing you 3 different Moderate-level push-ups and 3 different Advanced-level push-ups.

Actually, I gave you a couple tweaks on some of them, so it’s more like 4 or 5 different types of push-ups in each video.

What can I say? I’m a giver

Okay, enough of the jibber-jabber, let’s get down to the nitty-gritty.

To check the video out for the Moderate Push-ups, watch below…