You can now find blog posts and Activate Fitness...
THE #1 Fat Loss Gym In Hackettstown, NJ
at
www.hackettstownfitness.com
Thank you very much!
www.hackettstownfitness.com/hackettstownblog
Tuesday, February 26, 2013
Monday, January 21, 2013
Ask A Hackettstown Personal Trainer:
I'm here to help. First and foremost the reason I am here, the WHY to WHAT I do is to help people bring a proper perspective of diet and exercise into their lives while striving to become the best version of WHO they are.
I want to read your questions or hear them.
Tell me what you need help with and I'll give it my best shot to help you out.
So, down below, ask me anything! I'll give this 7 days for you all to ask questions and in that time frame I will answer them the best I can.
Go!
On a Side Note:
Activate Fitness Blog and our main page will be moving and most likely be Live by Saturday morning.
HUGE Welcome to the new clients who are starting at the gym this week! I look forward to helping you achieve success and I expect full effort and commitment to the program. Thank you for coming in!
Activate Fitness has a brand new program being developed that I have huge hopes for. This isn't something for inside the gym, the program will be based wherever it is welcomed and needed. I can't say any more, I need to bite my tongue but I can't sit still and I am very excited and hopeful this will work and change hundreds (Hopefully more!) of lives.
Project Resolution Week 4 started this morning and kicked ass all day!
Coming in a few weeks is a Valentine's Day Special and an Insider Only Special Coupon! Only members of the email newsletter will get the updates so if you haven't yet, sign up!
Keep in Touch here: www.facebook.com/ActivateFit and "like" the page to follow the updates if you haven't already!
Keep moving forward!
Dedicated. Demanding. Determined.
OH YEAH! See those buttons below this? The Social Media Icons? Click one and Share! Come on! Be kind..
I want to read your questions or hear them.
Tell me what you need help with and I'll give it my best shot to help you out.
So, down below, ask me anything! I'll give this 7 days for you all to ask questions and in that time frame I will answer them the best I can.
Go!
On a Side Note:
Activate Fitness Blog and our main page will be moving and most likely be Live by Saturday morning.
HUGE Welcome to the new clients who are starting at the gym this week! I look forward to helping you achieve success and I expect full effort and commitment to the program. Thank you for coming in!
Activate Fitness has a brand new program being developed that I have huge hopes for. This isn't something for inside the gym, the program will be based wherever it is welcomed and needed. I can't say any more, I need to bite my tongue but I can't sit still and I am very excited and hopeful this will work and change hundreds (Hopefully more!) of lives.
Project Resolution Week 4 started this morning and kicked ass all day!
Coming in a few weeks is a Valentine's Day Special and an Insider Only Special Coupon! Only members of the email newsletter will get the updates so if you haven't yet, sign up!
Keep in Touch here: www.facebook.com/ActivateFit and "like" the page to follow the updates if you haven't already!
Keep moving forward!
Dedicated. Demanding. Determined.
OH YEAH! See those buttons below this? The Social Media Icons? Click one and Share! Come on! Be kind..
Sunday, January 20, 2013
Hackettstown Personal Trainer Learns Lessons from Netflix Movies.
Last night was a good night. I hung out with my Wife, my baby, and the animals and we just chilled the heck out. We decided to watch some Netflix movies and just veg out on the couch! It was great! Totally needed to sit down, shut the hell up, and hang out. We ended up watching 3 movies, one right after the next!
The first movie we watched was called Craigslist Joe (thanks Jesse) and it was one of the best movies I ever watched. This guy Joe decides to go out for 30 days and live entirely off of Craigslist and to see if there is still a community out there. He was humbled by what he encountered and it taught me a thing or two about people.
Craigslist Joe used the help of Free things on Craigslist, meet ups, and rideshares to travel across the country. It was amazing to see someone survive for 30 days with no money or a roof, nothing, but the help of our society and communities across the country. There are good people out there who help or need help and too many of us just sit back and ignore this. We fear people we don't know and hardly do we ever open our minds to see the world they came from and what we can do to share ours.
http://www.craigslistjoe.com/
The next flick we tuned into was called Hungry For Change. This movie is a documentary that is sort of a sequel to Food Matters. Food Matters was an amazing movie that I watched a year or two ago that really opened my eyes to the chemicals and other useless crap we eat everyday.
Hungry for Change goes more into the marketing tactics these companies use to keep us fat, sick and nearly dead. It's funny I say that because the movie Fat, Sick, and Nearly Dead was also amazing and life changing. The director, actor, and lone man of that movie had a few appearances on Hungry for Change and it was very informative. I recommend everyone go here and buy the book---> Hungry For Change
If you have never bought a diet book, nutrition book, or food book- this is the one that'll help you the most. Time and time again we fail at our diets and it is because we fall for the tricks the major food companies throw at us.
We see 100% Fat Free and think it'll get us lean.
We see Healthy Decision Cereals and Cookies and 100 calorie snack packs and think this is healthy.
We NEVER listen to the doctor about vegetables and even when we do, we don't eat enough.
Hungry For Change helped me realize that I too fall for some of those gimmicks and a few things I use for coffee, flavoring water, and other stuff needs to go now. Not tomorrow or when it's gone, but now.
Another awesome book that helps us feel more alive, have energy, and look sexy is Eat and Stop Eat. I highly recommend this book to anyone looking to clean their act up. If you ever had negative thoughts about fasting or wanted to try it THE RIGHT way, check this book out. I purchased it two years and still to this day check back to it frequently. I even follow the author and interact with him on an almost daily basis.
The next documentary we watched was called Happy. This movie went into the minds of those who are genuinely happy and healthy. Living their lives with smiles everyday and why most of us, AMERICANS, are not happy. One huge moment was when they discussed the happiness factor going from making $5,000 a year to $50,000. Nearly everyone becomes so much happier and their lives improve. But going from $50,000 to $50,000,000, showed no improvement on overall happiness.
I wrote a blog post, found here (http://activatefitness.blogspot.com/2012/11/why-we-think-we-overtrain-in-gym.html), that talks about this thing in Japan called Karoshi. Karoshi is a word used in Japan to describe the death from overwork. This is a huge problem in Japan. In the movie Happy, they talked about Karoshi and how since World War 2, Japan has been rebuilding at fascinating speeds- much to the awe of other countries, but with a major side effect.
They showed Japanese culture as workers would fall asleep on the train standing up, sitting down, leaning, anything and scarier yet, most die young. These men and women are working in Japan sometimes 16 hours or more a day. Nonstop WORK. A man in the film was working on his birthday with other people and they asked him "What about your wife?" He said "Business is more important. I'll see her tomorrow." And this isn't just one guy, it's millions and millions of Japanese people. They even have support groups for victims, VICTIMS, of Karoshi.
The happiest bunch of people in the film were the people living off the land in the backwaters of Louisiana with nothing much but family.
I feel like I am in shock after watching these documentaries and to say that means they worked. Their purpose was fulfilled. They taught me, my wife, and many others what is going on in the world that 90% of the time we are unaware of. Happy is hard. I haven't always been the happiest person to be around and much of that reasoning smacked me across the face last night. I want things that I think will make me happy when in fact, everything I have is all I need. Sure owning my own gym would thrill me but I am happy training my clients and watching them kick ass right where we are, and if they followed me, I'd be happy training them outside at a park or in my driveway. Like just now, my cat jumped in front of the computer screen and started rubbing against my chin. Right away, UNCONSCIOUSLY, I said "Alright Cat, get out..." But wait.. why? She is showing me she loves me and here I am getting pissed because I want to get this work done. Stop and think for a second and open your minds. There is much going on around us that we unconsciously do not notice and much of it will heal you.
Check out this book: The Power of Now and Flow if you are living unconsciously and unhappy. The Power of Now is a great book that will calm and help you live in the now (this moment) and help stop your worrying, stress, and frustration.
After all, what is diet and exercise without a healthy mind and spirit?
Check out these instant streaming movies on Netflix when you have a chance and let go, watch with an open mind, and let me know what your thoughts are. If you saw any of these or read any of the books listed above, drop and comment below and let me know your opinion!
Peace out Girl Scouts! Time for Pro Baby Pics and Pro Football! FAMILY time!
The first movie we watched was called Craigslist Joe (thanks Jesse) and it was one of the best movies I ever watched. This guy Joe decides to go out for 30 days and live entirely off of Craigslist and to see if there is still a community out there. He was humbled by what he encountered and it taught me a thing or two about people.
Craigslist Joe used the help of Free things on Craigslist, meet ups, and rideshares to travel across the country. It was amazing to see someone survive for 30 days with no money or a roof, nothing, but the help of our society and communities across the country. There are good people out there who help or need help and too many of us just sit back and ignore this. We fear people we don't know and hardly do we ever open our minds to see the world they came from and what we can do to share ours.
http://www.craigslistjoe.com/
The next flick we tuned into was called Hungry For Change. This movie is a documentary that is sort of a sequel to Food Matters. Food Matters was an amazing movie that I watched a year or two ago that really opened my eyes to the chemicals and other useless crap we eat everyday.
Hungry for Change goes more into the marketing tactics these companies use to keep us fat, sick and nearly dead. It's funny I say that because the movie Fat, Sick, and Nearly Dead was also amazing and life changing. The director, actor, and lone man of that movie had a few appearances on Hungry for Change and it was very informative. I recommend everyone go here and buy the book---> Hungry For Change
If you have never bought a diet book, nutrition book, or food book- this is the one that'll help you the most. Time and time again we fail at our diets and it is because we fall for the tricks the major food companies throw at us.
We see 100% Fat Free and think it'll get us lean.
We see Healthy Decision Cereals and Cookies and 100 calorie snack packs and think this is healthy.
We NEVER listen to the doctor about vegetables and even when we do, we don't eat enough.
Hungry For Change helped me realize that I too fall for some of those gimmicks and a few things I use for coffee, flavoring water, and other stuff needs to go now. Not tomorrow or when it's gone, but now.
Another awesome book that helps us feel more alive, have energy, and look sexy is Eat and Stop Eat. I highly recommend this book to anyone looking to clean their act up. If you ever had negative thoughts about fasting or wanted to try it THE RIGHT way, check this book out. I purchased it two years and still to this day check back to it frequently. I even follow the author and interact with him on an almost daily basis.
The next documentary we watched was called Happy. This movie went into the minds of those who are genuinely happy and healthy. Living their lives with smiles everyday and why most of us, AMERICANS, are not happy. One huge moment was when they discussed the happiness factor going from making $5,000 a year to $50,000. Nearly everyone becomes so much happier and their lives improve. But going from $50,000 to $50,000,000, showed no improvement on overall happiness.
I wrote a blog post, found here (http://activatefitness.blogspot.com/2012/11/why-we-think-we-overtrain-in-gym.html), that talks about this thing in Japan called Karoshi. Karoshi is a word used in Japan to describe the death from overwork. This is a huge problem in Japan. In the movie Happy, they talked about Karoshi and how since World War 2, Japan has been rebuilding at fascinating speeds- much to the awe of other countries, but with a major side effect.
They showed Japanese culture as workers would fall asleep on the train standing up, sitting down, leaning, anything and scarier yet, most die young. These men and women are working in Japan sometimes 16 hours or more a day. Nonstop WORK. A man in the film was working on his birthday with other people and they asked him "What about your wife?" He said "Business is more important. I'll see her tomorrow." And this isn't just one guy, it's millions and millions of Japanese people. They even have support groups for victims, VICTIMS, of Karoshi.
The happiest bunch of people in the film were the people living off the land in the backwaters of Louisiana with nothing much but family.
I feel like I am in shock after watching these documentaries and to say that means they worked. Their purpose was fulfilled. They taught me, my wife, and many others what is going on in the world that 90% of the time we are unaware of. Happy is hard. I haven't always been the happiest person to be around and much of that reasoning smacked me across the face last night. I want things that I think will make me happy when in fact, everything I have is all I need. Sure owning my own gym would thrill me but I am happy training my clients and watching them kick ass right where we are, and if they followed me, I'd be happy training them outside at a park or in my driveway. Like just now, my cat jumped in front of the computer screen and started rubbing against my chin. Right away, UNCONSCIOUSLY, I said "Alright Cat, get out..." But wait.. why? She is showing me she loves me and here I am getting pissed because I want to get this work done. Stop and think for a second and open your minds. There is much going on around us that we unconsciously do not notice and much of it will heal you.
Check out this book: The Power of Now and Flow if you are living unconsciously and unhappy. The Power of Now is a great book that will calm and help you live in the now (this moment) and help stop your worrying, stress, and frustration.
After all, what is diet and exercise without a healthy mind and spirit?
Check out these instant streaming movies on Netflix when you have a chance and let go, watch with an open mind, and let me know what your thoughts are. If you saw any of these or read any of the books listed above, drop and comment below and let me know your opinion!
Peace out Girl Scouts! Time for Pro Baby Pics and Pro Football! FAMILY time!
Saturday, January 19, 2013
4 Training Mistakes You Don't Know You're Making.
Nobody is perfect in their training. We all make mistakes. Even with Coaches, Critics, and with a mirror in front of us. It's hard sometimes to know what one part of your body is doing when your mind is focusing on another part. Below is a brief description of 4 things you're doing, or could be doing without knowing, wrong.
1. You're not focusing on the movement enough. Your mind is elsewhere.
Grab the kettle bell, squat down, stand up, squat down, think about dinner, stand up, my ass hurts, squat down, my order should ship today, stand up, my job is killing me, squat down, what did I just do?
This happens a lot. We live in a fast paced, break neck speed, ever changing world that throws 20 million things and thoughts at us in what seems like every second. You need to be aware of this and try your hardest to focus on what you are doing, what each muscle should be doing, and doing it as effectively as possible. When training, nothing else matters. Everything else can wait.
2. You're NOT tucking your elbows while doing Push Ups.
I've only had a few people come into the gym and do proper push-ups. Almost everyone who trains at Activate Fitness did push ups wrong when they came in the doors. This is because we are not taught properly when we learn the push up. Most likely in gym class during our school years.
Above shows the incorrect form most people do on the left side and the center and right pictures are somewhat better but I also believe the elbows should be tucked somewhere in between these pictures. More in than the center but further out than the right picture.
3. Your heels are coming off the ground during a Squat, you don't push your knees out, and your chest is falling to the ground.
The only thing I can say here is see #1 and make sure you are aware of the fact that your heels may be coming off the ground. Feet flat during the squat, push your knees out, and keep your chest up.
4. You bounce while stretching.
Some people get into the stretch and bounce up and down, back and forth and think they're stretching the muscles better. NO. Don't. Some people say bouncing your stretches can create trauma in the muscles that the body repairs with scar tissue that will hurt you, cause pain, and tighten the muscles. If you feel super warm and are very flexible already, bouncing, aka ballistic stretching, will not be as harmful for those who have not done it before or are cold, but in my gym- don't bounce your stretches.
If you're making any of these mistakes it can be due to #1, not focusing, and this can cause serious injury. Form is crucial. Exercise is always quality over quantity. We all make mistakes and have our weaknesses and bad days, but practice makes perfect and mindset will take you a long way. If you ever feel like you're doing an exercise wrong, stop and ask someone. People won't get pissed and bite your face off. They'll gladly help if they the answer!
1. You're not focusing on the movement enough. Your mind is elsewhere.
Grab the kettle bell, squat down, stand up, squat down, think about dinner, stand up, my ass hurts, squat down, my order should ship today, stand up, my job is killing me, squat down, what did I just do?
This happens a lot. We live in a fast paced, break neck speed, ever changing world that throws 20 million things and thoughts at us in what seems like every second. You need to be aware of this and try your hardest to focus on what you are doing, what each muscle should be doing, and doing it as effectively as possible. When training, nothing else matters. Everything else can wait.
2. You're NOT tucking your elbows while doing Push Ups.
I've only had a few people come into the gym and do proper push-ups. Almost everyone who trains at Activate Fitness did push ups wrong when they came in the doors. This is because we are not taught properly when we learn the push up. Most likely in gym class during our school years.
Above shows the incorrect form most people do on the left side and the center and right pictures are somewhat better but I also believe the elbows should be tucked somewhere in between these pictures. More in than the center but further out than the right picture.
3. Your heels are coming off the ground during a Squat, you don't push your knees out, and your chest is falling to the ground.
The only thing I can say here is see #1 and make sure you are aware of the fact that your heels may be coming off the ground. Feet flat during the squat, push your knees out, and keep your chest up.
4. You bounce while stretching.
Some people get into the stretch and bounce up and down, back and forth and think they're stretching the muscles better. NO. Don't. Some people say bouncing your stretches can create trauma in the muscles that the body repairs with scar tissue that will hurt you, cause pain, and tighten the muscles. If you feel super warm and are very flexible already, bouncing, aka ballistic stretching, will not be as harmful for those who have not done it before or are cold, but in my gym- don't bounce your stretches.
If you're making any of these mistakes it can be due to #1, not focusing, and this can cause serious injury. Form is crucial. Exercise is always quality over quantity. We all make mistakes and have our weaknesses and bad days, but practice makes perfect and mindset will take you a long way. If you ever feel like you're doing an exercise wrong, stop and ask someone. People won't get pissed and bite your face off. They'll gladly help if they the answer!
Friday, January 18, 2013
Hackettstown Gym: News Updates.
2013 is now entering it's 3rd weekend and things are moving fast. A couple of news updates for members and anyone else interested.
If you know someone who wants to drop in the gym and get a taste of a workout here and there without committing to a monthly package it's $15 a class.
After the 12 weeks of Project Resolution I will continue the amazing 2 hour workouts on Saturdays at 9am to 11am. There will be an optional addition to the monthly fee for these workouts. If you or someone you know wants to come in and do one of these workouts now it's $50.
Activate Fitness offers one on one training as well as semi private in addition to the group classes throughout the week. Cost of these sessions varies.
I'd like to welcome all of the winners of the Free Giveaway who will be starting sometime in the beginning of the week. It's awesome to have you coming in!
Groupon.com keeps ignoring me. I've tried to get on Groupon for months now without any luck so STAY TUNED for a HUGE "Groupon" from me. Since they don't want to feature Activate Fitness I'll be taking it into my own hands! Haha
If you've never read a Donald Trump book, go now and read one.
Activate Fitness Men's Strength Camp will be opening it's doors soon and the program will run the entire year until winter strikes again! This is not the program you want to pass on!
Coming soon to the gym will be a NEW class before the 6pm classes that is Flexibility and Mobility focused only. A lot of foam rolling, stretching, bio-energizing movements, meditations, and more! This will be included in the monthly fee! No additional charges! Starting time will be 5pm or 5:30pm.
By the beginning of Febuary I will be announcing a new CASH referral system for anyone and everyone!
Starting right now I will keeping a closer eye on all clients and EVERY month I will be picking one person in the gym as the Client of The Month!
Stay tuned for a Police, Fire, and EMS fundraiser sponsored by Activate Fitness.
The first Seminar at Activate Fitness will be announced very shortly through my emails and have a special discount for those signed up to receive my newsletter. If you're not subscribed please check out the side of this blog and enter your name and email!
I am excited to bring all of these amazing aspects of the fitness business to the Hackettstown area and I thank you all for reading these posts and my emails! Thank you!
Thursday, January 17, 2013
Are You Dedicated or Dreaming?
Are you truly dedicated to a life of fitness?
Will you stick to your training and diet for the entire time you have left on this beautiful world?
Do you make plans for fitness 1,3, and 5 years in advance? Maybe you Deadlift 315 pounds now and the dedication you have has made you set a goal for 3 years time and a 600 pound pull?
OR..
Do you dream about a six pack and the end of gym days for good?
Do you dream about losing those last 40 pounds until you feel so good about yourself that you plan to quit lifting and exerting massive amount of energy the second you realize you're "done"?
Do you dream about looking Sexy and Fit on your wedding day or your birthday that you kick ass every day now and then after, you just plan to walk away?
Wake up call right now. Fitness, what we do, everyday, is not something that you should be doing if you plan on quitting.
Jack LaLanne ran and lifted weights for 2 hours the day before he died and would have again the day he died had he not passed.
Coming to a gym for a few weeks, doing the work, and quitting is pointless.
You won't be healthy after a week or two of intense exercise. You will be by instilling it into your daily life.
So, ask yourself- Are you dedicated to a life of fitness or do you just want the end result?
Wednesday, January 16, 2013
Hackettstown Personal Trainer's 4 Minute Fat Loss Workout!
4 minutes to fat loss..
Is this a gimmick or is it actually legit?
4 minute workouts as I will describe below are actually extremely effective in helping you get into the best shape of your life. By using both the aerobic and anaerobic systems simultaneously this workout puts your body through a hell of shock and increases your fat burning levels to new heights!
They call this the Tabata Method. What it is, is 8 rounds of work, doing as many reps as you can for 20 seconds, followed by 10 seconds of rest.
If you truly work as hard as possible and bust your ass during those 20 seconds, after 8 rounds, you're pretty much shot.
There have been studies performed on such workouts which show the Tabata Method to be extremely effective for fat loss.
With many various different ways to use the Tabata Method for 4 minutes of fat burning super power, you have endless options of work to keep things fresh and exciting. One of the best ways to use this method is by doing Thrusters with two dumbbells.
Grab 2 Dumbbells and not light weight. Grab something that challenges you.
Squat down and explode up while pressing the dumbbells overhead.
Repeat for 20 seconds.
So the workout will look like this:
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 Seconds
Rest 10
etc etc etc for 8 rounds total.
Don't let go of the dumbbells and get a drink or wipe your sweat. 10 seconds goes fast.
You can do the Tabata Method 4 minute workouts with any exercise really.
Here is an example while using the sandbag:
Sandbag Squat 20 Second Work/10 Rest
Sandbag Clean and Press 20 Second Work/10 Rest
Sandbag Lunge 20 Second Work/10 Rest
Sandbag Shoulder Snatch 20 Second Work/10 Rest
and Repeat the First 4 again.
Another example with Body Weight Movements:
Push Ups 20 Seconds/10 Rest
Squats 20 Seconds/ 10 Rest
Jumping Jacks 20 Seconds/10 Rest
Burpees 20 Seconds/10 Rest
Mountain Climbers 20 Seconds/10 Rest
Jump Squats 20 Seconds/10 Rest
Squat Thrusts 20 Seconds/10 Rest
Seal Jacks 20 Seconds/10 Rest
If you're ever in a pinch for time and want to get in an intense workout, try the 4 minute workouts. If you're trying to cut the fat or improve your conditioning, throw the workouts into your routine 3 or 4 times a week at the end of the training session. This form of High-Intensity Interval Training will super charge the fat burning in your body, work all the muscles, and increase your cardiac output. A great benefit of doing these workouts is the gains you'll see with the output of your anaerobic system. The best part? You can pretty much do this anywhere. Try doing the body weight routine above first and build off of that. If you want to make it much more intense, skip the 10 second rest and sprint!
Is this a gimmick or is it actually legit?
4 minute workouts as I will describe below are actually extremely effective in helping you get into the best shape of your life. By using both the aerobic and anaerobic systems simultaneously this workout puts your body through a hell of shock and increases your fat burning levels to new heights!
They call this the Tabata Method. What it is, is 8 rounds of work, doing as many reps as you can for 20 seconds, followed by 10 seconds of rest.
If you truly work as hard as possible and bust your ass during those 20 seconds, after 8 rounds, you're pretty much shot.
There have been studies performed on such workouts which show the Tabata Method to be extremely effective for fat loss.
With many various different ways to use the Tabata Method for 4 minutes of fat burning super power, you have endless options of work to keep things fresh and exciting. One of the best ways to use this method is by doing Thrusters with two dumbbells.
Grab 2 Dumbbells and not light weight. Grab something that challenges you.
Squat down and explode up while pressing the dumbbells overhead.
Repeat for 20 seconds.
So the workout will look like this:
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 Seconds
Rest 10
etc etc etc for 8 rounds total.
Don't let go of the dumbbells and get a drink or wipe your sweat. 10 seconds goes fast.
You can do the Tabata Method 4 minute workouts with any exercise really.
Here is an example while using the sandbag:
Sandbag Squat 20 Second Work/10 Rest
Sandbag Clean and Press 20 Second Work/10 Rest
Sandbag Lunge 20 Second Work/10 Rest
Sandbag Shoulder Snatch 20 Second Work/10 Rest
and Repeat the First 4 again.
Another example with Body Weight Movements:
Push Ups 20 Seconds/10 Rest
Squats 20 Seconds/ 10 Rest
Jumping Jacks 20 Seconds/10 Rest
Burpees 20 Seconds/10 Rest
Mountain Climbers 20 Seconds/10 Rest
Jump Squats 20 Seconds/10 Rest
Squat Thrusts 20 Seconds/10 Rest
Seal Jacks 20 Seconds/10 Rest
If you're ever in a pinch for time and want to get in an intense workout, try the 4 minute workouts. If you're trying to cut the fat or improve your conditioning, throw the workouts into your routine 3 or 4 times a week at the end of the training session. This form of High-Intensity Interval Training will super charge the fat burning in your body, work all the muscles, and increase your cardiac output. A great benefit of doing these workouts is the gains you'll see with the output of your anaerobic system. The best part? You can pretty much do this anywhere. Try doing the body weight routine above first and build off of that. If you want to make it much more intense, skip the 10 second rest and sprint!
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