Run Day

Hows everyone feeling so far this week? Should be a little sore on the upper body. And what is the best thing to do with a sore upper body... go for a run! I think it has also been a few weeks since we buckled down and crushed it on a run so here is our chance. I know that the new year is coming up so in an effort to begin planning for those new years resolutions it would be a great idea to time yourself and record your distance for this run. In doing this we can look to better those times and distances next year. Need to understand your base before we can burn it to the ground and build it back stronger!

** Go at your own pace. Record your time and distance **

1. Run - nothing crazy here

We will hit a full body boot camp workout tomorrow!

Have Fun!

The 300

Oh yes! Lucky us! Another great workout from the past! Inspired by the awesome movie 300, and manipulated by me to fit our approach, this workout is sure to put you to the test mentally and physically. Not only is just the thought of doing 300 reps a lot, but combine that with trying to achieve the best time and you have a great battle taking place. So with out further useless commentary, the 300.

** Perform all reaps and exercises in order. Rest when you need to. Make sure to record your time so you know what you need to beat next time! **

1. Pull-ups - 25 reps
2. Star Jumps - 50 reps
3. Burpees - 50 reps
4. Walking Planks - 50 reps (25 to the right and 25 to the left)
5. Billy Kicks - 50 reps
6. Squat Jumps - 50 reps
7. Judo Push-ups - 50 reps
8. Lunges - 50 reps
9. Pull-ups - 25 reps

Have Fun!

Some Sprints!

So those legs should be well recovered from our workout earlier this week. Since we focused this week on some good muscle building activities, we are going to turn 180 and work on our cardio, endurance and speed today. To do that we will be doing a variety of intervals mixing sprints and low intensity cardio.

** Perform each Sprint and follow-up activity one after another. Perform each group of sprint and follow-up activity 3 times. Rest 3 minutes after each group. **

1A. 100 yard sprint
1B. 30 second jump rope

2A. 100 yard up hill sprint
2B. 30 second mountain climbers

3A. 100 yard back peddle sprint - be careful
3B. 30 second air squats

4A. 100 yard sprint
4B. 30 second push ups

Have Fun!

I Need to be Jacked

So earlier this week we focused on functionality. The leg workout we did really helped your balance, focus, and stabilizer muscles. That was a great workout and exactly the type of workout you need for keeping your body in top shape. Today's workout kind of disregards all of that. We are focusing on the pump! Looking and feeling large! Why? Because it is fun and an awesome workout.

** Perform the following Pyramids. Go all the way through the numbers. Rest when you need to. **

1. Pull-ups: 1 to 10 to 1

2. Push-ups: 2 to 20 to 2 - count by two's

3. Mountain Climbers 5 to 50 to 5 - count by 5's

Pretty basic instructions but you will feel the pump!

Have Fun!

Bring on the Snow

Alright everyone! Welcome back from a week long hiatus. Nothing fires up the internal juices more than a nice little break. In honor of upcoming Winter season we are going to focus today on the legs. Arguably the most important muscle for a variety of reasons. Today we are focusing on Balance, Posture and Stability. I do not want anyone slipping on ice if it can be avoided!

** Today’s exercise will play on Isometric movements. Perform each exercise as labeled. Focus on breathing and control. **

1. Jumping Jacks – 3 sets (50 reps each)

2. Body Squats – 3 sets (12 reps each)

3. 180 Jump Squats – 3 sets (10 reps each) – squat down and explode up doing a 180. Focus on explosive power and balance

4. Single Leg Toe Touch – 3 sets (10 each leg) – Bend over standing on one foot at a time

5. Single Leg Squat – 3 sets (10 reps each) –place one leg on a bench and then switch

6. Hip Flexors – 3 sets (12 reps each) – Lift leg into a high march position and extend to the right

7. Slow Front Kicks – 3 sets (12 reps each) –Lift leg into an extended kick position and hold for 2 seconds

8. Standing V kicks – 3 sets (20 reps each) –Standing on one leg, puls the other leg in and out. Hands on your hips

9. Tossing Dumbbell Squat – 3 sets (12 each) – Toss a dumbbell between hands while performing squats

10. Wall Sits – 2 sets (60 seconds each) – sit against the wall for 60 seconds at a time

Have fun!

I Hate This Exercise

Time to man up. Time to dedicate 45 minutes to an absolutely crushing and pain staking work out. Time to build stamina and muscle. Time to improve your speed and vertical. Time to cry.

** Perform each exercise as stated. Perform the designated super set with each exercise for a minute straight. There will be no rest today. **

1. Goblet Squats - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells
Superset: Jumping Jacks

1. Lunges - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold them at your side
Superset: Curb Toe Taps

1. Jump Squats - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold them at your side
Superset: Wall Sits

1. Back Lunges - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold them at your side
Superset: High Knees- stay in one place

1. Sumo Squats - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold between your legs spread apart
Superset: Jump Lunges (this will be insanely hard - finish strong)

Have Fun!

Turkey Tummy

Happy Thanksgiving everyone!!!

This is truly the best Holiday of the year. You get off during the work week, you get to watch and play football, you get to eat copious amounts of food - especially stuffing and turkey, and you get to see all of your friends and family. So here is what we are going to do. Going into this lovely holiday dinner, let's turn on the engines and crush our abs. Not only will this help give you unbelievably sound posture while sitting down for 4 hours to eat, but it will give you that extra drive to eat as much as you want tonight! Let's get to it!

** Perform the following as shown. **

1. Sit-ups - 3 sets (10, 10, 10)  all the way down and all the way up

2. V-ups - 3 sets (10, 10, 10)

3. Let Lifts to Thrust - 4 sets (8, 8, 8, 8)

4. Reversing T Planks - 3 sets (12, 12, 12)

5. Leg Thrusts - 3 sets (12, 12, 12) - Start in push-up position and jump legs in and back

6. Alligator Kicks - 3 sets (30 seconds each)

7. Planks - 3 sets (30 seconds each)

8. Supermans - 3 sets (10, 10, 10) Lay on your stomach and raise legs and arms

9. Bicycle Kicks - 3 sets (20, 20, 20)

10. Crunches - 3 sets (each till failure) If you can get more than 15 you did not work as hard

Have Fun!

Push-up Pull-up

Ok, so I know I say this many times but this is without a doubt my favorite workout of all time. Here is why:

1. You can do a repetitive amount of pull-ups and push-ups - the two coolest exercises out there
2. You will be totally pumped at the end
3. You will be dripping sweat
4. It rules

In all seriousness, this workout will give any level a run for your money. I will show you how to augment it below but the focus should be on trying your best through-out the workout. You can always go down or up a level midway so adjust accordingly. An important part of this workout is to switch up your grips for both exercises. Not only will this target additional muscle groups but it will keep you interested!

** You will be performing 20 exercise of push-ups and pull-ups. Each set aim for 15 - 20 push-ups and 6 - 10 pull-ups. Use the below options to tailor your workout to your level. **

Level 1: Moderate
A. Push-ups - Do on your knees or against a wall. When you can no longer do a push-up, hold a plank for        the seconds matching your remaining reps.
B. Pull-ups - Use a lat pull down machine. When you can no longer do reps, hold the bar in the down                position for the seconds matching your remaining reps.

Level 2: Difficult
A. Push-ups - Do straight push-ups. Get 15 - 20 reps each time. Rest in the up position if you need to muscle out those last few.
B. Pull-ups - Straight pull-ups. When you can no longer do reps, hang from the pull-up bar until failure.

Level 3: Most Difficult
You will do 20 sets of Burpees to pull-ups. This will absolutely shred you. Do 10 reps each set for 200 total. If you can complete this, I will be impressed.

Remember to choose an appropriate workout. If you choose one level this time - aspire to hit the next level in the near future.

Have Fun!

Jonicus

Time to bring back an old favorite! Learned this one a while ago from an article about the TV show Sparticus. Of course, I did not find that workout to be challenging enough so I have made some updates of my own. This is a fat shredding and muscle building workout. I promise you that if you give this workout your all and fight through the pain for 45 minutes, you will emerge a victorious warrior. And that rules.

** Perform each exercise for 1 minute. Rest 15 seconds before moving onto the next exercise. Repeat the group of 10 exercises 3 times. Rest for 2 minutes before starting again. For the exercises requiring weight, choose a weight that you can do approximately 12 - 15 reps with. **

1. Goblet squats
2. Bent over row to dead lift
3. Billy kicks (substitute mountain climbers from side to side)
4. Curl to shoulder press
5. Plank to push-up
6. Jump Rope
7. Burpee
8. Overhead tricep extension
9. Iron cross (dumbbell raises in the front with underhand grip)
10. Shoulder swings (switch arms half way through the minute)

Have Fun!

Pyramids!

Today we are going to have some fun with pyramids. Pyramids are a great way to challenge your muscles and respiratory system by mixing weight and reps. The below pyramids will give you a full body workout. Each of the exercises below will come with 2 choices. Choose based on your physical fitness level. If you need to use the less challenging method this time around, that will just challenge you to come back next time and step it up.

** Perform each exercise as a pyramid. The first exercise will go from 1 - 10 - 1 and the second exercise will go from 10 - 1 - 10. That means a total of  100 reps for the first line and 109 reps for the second. Rest when you need to **

1A. Push-ups (alternate: use knees or wall)
1B. Sit-ups (alternate: crunches)

2A. Jump squats (alternate: body squats, wall sits)
2B. Scissor Kicks (alternate: leg lifts)

3A. Bent over rows (choose appropriate weight)
3B. Lunges (Straight leg kicks)

Have fun!

2 is better than 1

Everyone knows that - in most cases - 2 is better than 1! Think about it, 2 more miles, 2 more pull-ups, 2 more celebration beers! Today, to honor this old time saying, we are going about everything double. But not exactly what you may think. There are different ways to target your muscles. Changing weight, speed and control ultimately affects your workout and end goal. At GoLife, we strive to be well round fitness champions and that is why, we are going to work our muscles both ways, and not just one. See, doesn't 2 sound better than 1?

** Perform each exercise below twice in a superset formation. Rest for 30 seconds between A and B and then rest for 1 minute before moving to the next exercise. When you are done, repeat the whole thing! **

1A. Jog 5 - 100 meter laps

1B. Sprint 5 - 100 meter laps

2A. Goblet Squats - 2 sets of 10 (hold a weight 20 - 30 lbs)

2B. Jump squats - 2 sets of 10 

3A. Wall Push-ups - 10 reps

3B. Decline Push-ups - 8 reps

4A. Jumping Jacks - 2 sets of 30

4B. Lunge Jumps - 2 sets of 20 

5A. Leg Lifts - 30

5B. Plank to push-up - 10

6A. Chair dips - 2 sets of 20

6B. Get-ups - 2 sets of 10 (lay down and get back up)

Have Fun!

Relay Drills

We are getting right back into the cardio and legs with this one. No rest for the strong! For this workout you will need to be outside. You will also need to find a 50 meter stretch of flat land. I would recommend you find a grass area. We are going to be doing some awesome drills. These drills will help you become faster, more agile, and can even help increase coordination. Take them slow at first until you are comfortable with the movements. And don't worry, tomorrow is a rest day and Monday we will hit the upper body. 

** Perform the following drills over 50 meters and complete 4 times before moving on (up, back, up, back).  **

1. Butt Kickers - short movements, stretch the quads

2. High Knees - short movements, stretch the hips

3. Franken Kicks - Hold hands out straight and kick legs up to touch them, stretch the hamstrings

4. Side Lunges

5. Plank Walks

6. Bear Crawls - walk forward on hands and feet

7. Sumo Walks - walk in squat position

8. Lunges

9. Sprints

10. Backward Jog

Have fun!

Adventure Run

Here is a new twist on an old favorite. We have done the runs where we stop every so many miles to do push-ups and sit-ups. This will be similar but focus more on your environment and it will be all lower body. Hopefully many of you are in a location where you can run outside. Whether you are in a development, city, or wooded area I am sure there will be some hills and ledges. Get outside and have some fun with this challenging and exciting workout!

** You will run for 45 minutes. Choose any pace you are comfortable with. Within the 45 minutes you will need to perform the following. Make sure to space it out! **

1. Jog backwards up a hill that is approximately 100 meters in length - be careful

2. Ledge jumps - same as a box jump. pick a curb, landscape or bench

3. Lunges up stairs - choose steps that have approximately 10 stpes

While running for the 45 minutes, perform the above 3 challenges 3 times a piece.

Have fun!

We Are Back

Hey everyone! Sorry for the somewhat long delay between blog posts. In the ultra competitive world of blogging, a long break like this is certainly not ideal. But I will make the delay worth your while, I promise.

I would like to pick up right where we left off. If you remember, this blog is not just about working out. It is about working towards something. And using physical fitness and and a sound mind to get you there. As I may have mentioned close to a thousand times, the whole idea of training yourself towards a goal is a powerful motivator. Maybe one of the best out there. When you train for a specific goal, or challenge, you really put your heart and soul into the training. And more than that, once the challenge is complete, you feel better than you may have ever thought. It is a pure feeling of success, accomplishment and self admiration.

In addition to this methodology, I have picked something else up in my absence. I am no longer a fan of gyms. All you need is your body and some minor toys here and there to switch things up. We will be using this approach, along with the training goal as our two of our cornerstones. The others being community and healthy eating.

We will talk about more of this in the coming posts. For now, I want to get right back into the action with a workout! Enjoy!

** Perform the following exercises for 1 minute each. Repeat each group 3 times then move onto the next group. Rest for 3 minutes between each group **

1A. Standard push-ups
1B. Leg Scissors
1C. Jump Lunge

2A. Star Jumps
2B. Alligator kicks
2C. Jacks - jumping jacks without the jump (just your arms)

3A. Arm cirlces
3B. Plank
3C. Body squat

4A. Run in place
4B. Diamond push-ups
4C. Get-ups (sit down and get up)

I think you will enjoy this one. 

Triatha....Cool

Ok, so you all know what a triathlon is. Swim, bike and then run. Awesome. Great workout and a major accomplishment when you complete one. Because of this, I would like to propose the Triathacool. Like the triathlon it focus on 3 distinct "workouts" to combine into an outstanding achievement. 

Workout: Endurance

Challenge: Triathlon

1. Incline Bench Press: 10 sets (10 reps each) choose a weight that makes you struggle for the last rep

2. Row Machine: 5 sets (200 meter row) rest 2 minutes in between each

3. Burppe to Pull-up: 10 sets (7 reps each) If you get too tired, cut out the pull-up

This should be pretty cool.

Have fun!

Start Your Engine

Today you will become your own greatest achievement. The following workout will take what you can do and make it harder. Therefore, any level can take on this workout and this method. The best part is, that once you do a workout like this, and set the bar for yourself, the only think you can do next is destroy that bar! Good luck to all of you starting a journey. Test and amaze yourself everyday.

Workout: Cardio, Endurance
Challenge: Weight Loss, Distance

1. Run 1 mile

2. Take the time of your run and row for that long (record your distance)

3. Bike 5 miles

4. Take the time of your bike and walk uphill for that long (record your distance)

Repeat this twice and record your total distance. Then try this again in a few weeks and see how it changes!

Have fun!

I Hate Mondays

Do you know why I hate Mondays? It is because like a lame loser I do nothing on Friday, Saturday and Sunday. Well fortunately that is no longer going to happen since Spring is here and Summer is around the corner. So today, we need to deystroy ourselves to get right back at it! Here you go with back and chest. Hit it hard!

Workout: size, strength
Challenge: weight, unleash your best

Superset each number. Rest 4 minutes before continuing on:

1A. Bench Press: 5 sets (16, 14, 12, 10, 8)
1B. Lat Pull-downs: 5 sets (8, 10, 12, 14, 16)

2A. Bent Over Rows: 5 sets (16, 14, 12, 10, 8)
2B. Incline Dumbbell Press: 5 sets (8, 10, 12, 14, 16)

3A. Cable Fly: 5 sets (16, 14, 12, 10, 8)
3B. Hammer Grip Rows: 5 sets (8, 10, 12, 14, 16)

4A. Chin-ups: 5 sets (16, 14, 12, 10, 8)
4B. Dips: 5 sets (8, 10, 12, 14, 16)

I love this workout!

The Dirty Dozen

Here you go Will! Your genious training technic, your badass mentality and your awesome work ethic has paid off. Now, your workout will be enjoyed by all!

So everyone out there, don't let Will down. But more importantly, dont let yourself down!

Workout: Rowing, Endurance, V02 max
Challenge: Max out, pushing yourself

* You will be doing 12 - 500 meter row sprints.  Hence the name the dirty dozen.
* Between each row sprint take a 3 minute walk around the gym, this is your rest.
* Each sprint should take you appx 2 minutes.

Have fun, this will challenge every muscle and nerve in your body.

It's a Circuit!

Dispite the recent ramp up in cardio in my routine, I still do not feel like my endurance is gaining any strength. To combat this, I am going to be focusing on high intensity cardio bouts this week. In addition to this, I am considering today day 1 of serious training. As the triathlon is June 23, this gives me a little under 4 months of intense training. Let's bring it on!

Workout: Increase V02 max, Endurance
Challenge: Triathlon, Ninja Warrior

Perform the following circuit 3 times. Rest 3 minutes after each circuit.

1. Burpee to Pull-up (10 reps)

2.T Push-ups (16 reps) 8 each side

3. 12 inch Box Jumps (1 minute)

4. Dead Lift to row (1 minute) - use 20 lb dumbbells

5. Kettle Bell Shoulder Swing (1 minute)

6. Reverse Lunge (20 reps) 10 each side

7. Gorilla Pull-ups (8 reps)

8. Suicide Sprints (2 sets)

9A. Bicep Curl (12 reps)
9B. Triceps Extension (12 reps)

10. Plank (1 minute)

Have fun!

Frat Arm Friday

Friday is the best day of the week. Best day at work, best night to look forward to, and best day to workout you arms! Yes ladies and gentleman, today is going to be a total meathead focused workout. No high intensity or compound movements, just the best arm workout you can put yourself through. I love crushing my arms and having them inflated as a water balloon for the next thress days... But I especially like having this feeling over a weekend!

Workout: Biceps, Triceps
Challeneg: Size, Strength, Cosmetic

Whenever doing arms, always start with Triceps. Triceps are the larger muscle and actually account for 2/3 your arm. When they are big, they actually push into the Bicep giving the bicep a more glamourous look. If you're gonna be a meathead, at least be a smart meathead.

1. Body Weight Dips: 3 sets (12 reps each)

2. Cable Pull Downs: 4 sets (10, 8, 8, 6)

3. Cable Kick Backs: 3 sets (12, 12, 12)

4. EZ Bar Bicep Curls: 3 sets (10 each)

5. Incline Chair Dumbbell Curls: 4 sets (12, 10, 8, 6)

6. Overhead Trcipe Extensions: 4 sets (12, 10, 8, 6)

7. Pyramid Hammer Curls: 2 sets (12, 10, 8, 10, 12) - Only rest 15 seconds between sets.

8A. Bench Dips: 4 sets (10 reps each)
8B. Diamond Push-ups: 4 sets (each till failure)

9A. Cable Curls: 3 sets (12, 12, 12)
9B. Cable Triceps Pull Downs: 3 sets (12, 12, 12) - use te rope

YES!

Run +

It is actually a mild day here for the first time in a while. The weather is supposed to be sunny, breezy and in the 50's this afternoon. If you ask me, that is perfect running weather. But, we have neglected our core for almost a week now! Oh what will we do? No worries! I have the answer! We will run.... and do core!

Workout: Distance, Run, Core
Challenge: Marathon, Race

Today you will be running for 40 minutes total. the distance you cover is up to you. However, during the run, every half mile or so, stop and perform the following:

25 bycicle kicks
25 Leg Lifts
25 Thrusts
25 Crunches
1 minute Plank

Effectivley you should try to shoot to do this 5-6 times during the run. The core part should take you 3 - 4 minutes.

Have Fun!

5x5 High 5!

OK, so I really wanted to do legs today, but kinda figured that if I did, there would be no way that I could wake up tomorrow morning and go for a run. So, since I really want to run tomorrow, today will become Chest and Shoulders. Plus, this is a good thing as both have been neglected since I did 600 push-ups in 36 minutes on Friday. This will be the first time I introduce 5x5 to you. Get used to it, it rules... a lot!

Workout: Chest, Shoulders, Strength
Challenge: Push-up challenge, Target Weight

1. 50 push-ups - take as long as you need

2. Bench Press: 5 sets (5 reps each)

3. Military Shoulder Press: 5 sets (5 reps each)

4. Incline Bench Press: 5 sets (5 reps each)

5. Lateral Raises: 5 sets (5 reps each)

6A. Cable Fly: 3 sets (12, 12, 12)
6B. Deltoid Side Raises: 3 sets (10, 10, 10)

7A. Decline Push-ups: 3 sets (20 reps each)
7B. Shoulder Shrugs: 3 sets (8 reps each)

8A. SpiderMan Push-ups: 3 sets (10 reps each)
8B. Dumbbell Hammer Press: 3 sets (10 reps each)

9. 100 Push-ups

Have Fun!

Meet the Erg

Hope everyone enjoyed the long weekend. Good little break to allow the muscles to heal and get all energized for this week. I'd like to start this week off with a focus on High Intensity cardio. While we were doing this last week, I still want to continue until we move to strength training later on this week.

Workout: Erg, Cardio, Full Body
Challenge: Rowing, Triathlon, Cross Fit

**Repeat steps 2 and 3 for 6 times each

1. Jog .5 miles

2A. Erg for 500 Meters (should take you 2 minutes)
2B. Walk uphill on treadmill (20 incline, 4.0 speed, 3 minutes)

3A. Burpees (10 each set)
3B. Olyptical Machine (3 minutes, keep speed over 7.0)

4. Jog .5 miles

Hydrate like a machine before, during and after.

Have Fun!

Full-Body Fun

OK, yesterday was maybe a bit to brutal. I was pouring sweat and gasping for air within 7 minutes. So yea, maybe a little over the top. Today, I'd like to take it back a little bit. Perhaps focus on heavy lifting followed by cardio. This is in effort to build up the muscle, then cut down the fat by keeping the heart rate up. This is another full body workout to follow yesterday. Dont't worry, tomorrow we will take a much deserved rest day.

Workout: Strength / Endurance
Challenge: Weight Goal
You will be going throught the spectrum. Legs, Chest, Back, Shoulders, Abs. Perform the heavy set immediatley followed by the light set. Rest only when you need to. Go through this spectrum 4 times.... 5 if you want to be the best.
Heavy set gets 5 reps, Ligth set gets 12 reps. Choose the weight that makes you struggle for that last rep.
Legs:
H: Barbell Squats
L: Goblet Squats
Chest:
H: Incline Bench Press
L: Push-ups
Back:
H: Cable Row
L: Bent Over Rows
Shoulder:
H: Seated Military Press
L: Side Lateral Raises
Abs:
H: Weighted Decline Sit-ups
L: Captain Chari Leg Lifts

Have Fun!

Step Your Game Up

Think that cardio was easy yesterday? Or maybe just not your thing. Well today is going to re kindle that long lost love between you and your muscles. And it will do so in such a way that will eventually turn that love into hate, and then back into love again. A vein popping, fat cutting, pride inducing joy ride on the shores of bring it on and suck it up. Enjoy.

Workout: Muscle Endurance, Muscle Definition, Full Body
Challenge: GO RUCK, Sprinting, Rowing
Perform each of the exercies as stated. Move as quickly as posisble to the next. Perform each group 5 times then move onto the next group. You can rest for 2 minutes between groups.
Group 1:
A. 10 Burpee to Pull-up
B. 16 Lung Twist (8 each side)
C. 1 minute Mountain Climbers
D. 1 minute Get-ups

Group 2:
A. 10 - 180 Jump Squats
B. 10 Dead Lift to Row (use 85 lb barbell)
C. 1 minute Clean and Press (use 85 lb barbell)
D. 1 minute Alligator Kicks
Group 3:A. 1 minute Jump Lunges
B. 16 - 1 Arm Dumbbell Deadlift to Press (8 each arm)
C. 1 minute Bench Dips
D. 10 Judo Push-ups

Group 4:
A. 10 T - Push-ups
B. 1 minute Jump Rope
C. 15 Iron Cross
D. 1 minute Hammer Curls (use 15 lb dumbbells)

Good Luck... really.

Killer Cardio

One of the biggest struggles you will face while training for a marathon is the fatigue on your
body. The constant running on the hard ground eventually wears at your joints and muscles in
a torturous way. It is for that reason that we need to train for it, but train smart. The following
workout will do just that. As with every workout, listen to your body – safety is always the
primary concern.

Workout: Cardio, Distance
Challenge: Marathon

1. Jog 1 mile

2. Elliptical 5 minutes

3. Jog 2 miles

4. Elliptical 5 minutes

5. Run 3 miles

6. Elliptical 5 minutes

7. Run 4 miles

8. Walk 1 mile

While you are covering a lot of distance with the above workout, you're giving your muscles and
joints quick rest periods in order to avoid over exerting them. However, your heart rate and cardiac output will remain high throughout!

Bring on the Balance... and Core

Balance and stability through a strong core and muscle corelation. That sounds awesome! Having balance and stability is the key to reaching new gains in power lifts and also the key to avoiding injury. Balance is also something that goes often neglected. This is mostly becuase people generally do not know how to work on it. Well today, we are going to be focusing on balancing through severl key lifts that will not only help build your balance, but will give you a serious workout while you are doing it. 

Workout: Balance, Core, Injury Avoidance
Possible Challenge: Areial trick, Mountain Biking, Hiking

For each exercise, perform the reps listed on each side one at a time. So do the reps listed for left, then the reps listed for right. If you are obsessive like me, you will want to start each exercise on a different side to be even.

1. One Armed Squat: 3 sets (10 reps each) - hold a dumbbell on your right/left shoulder

2. Kettle Bell Shoulder Swing: 3 sets (8 reps each)

3. One Legged Squat: 3 sets (8 reps each) - rest your other leg on a bench

4. Balance Toe Toeches: 3 sets (12 reps each) - Touch on ehand to foot while lifting up the opposite leg to for a T

5. Push-ups on Half Ball: 3 sets (15 reps each) - use the half workout ball. Flip it over so you are holding on to the plastic underpiece

6. Squats Half all: 3 sets (10 reps each) - same thing with squats

7. Curl to Press: 3 sets (10 reps each) - stand on one leg, opposite of the arm curling and pressing
8. One Arm Plank: 2 sets (hold for 30 seconds each) - while planking, lift your left arm and left leg, then switch

9. Dips: 3 sets (12 reps each) - both hands on a bench, lift one leg in the air, then switch legs

10. Medicine Ball Push-ups: 3 sets (each till failure) - roll the medicing ball back and forth to each hand after every push-up


Your core will thank you later.

Volume for my Valentine

Let's keep up with the cardio stuff, but also add to it some butt kicking, volume packing, muscle tourching, size enducing lifts! I mean, getting jacked and cut! Woah, what can be better on valentines day. Since my valentine is away from me tonight, I will be spending 2 hours in the gym.

Workout: Endurance, Size, Power
Challenge: Backpacking, Strength

Everytime you see a "*MP" You will perform a set of 10 reps of the military shoulder press. You will use the weight that makes you struggle to hit that 10th rep, adjust accordingly.

1. Jog .5 miles

2. Swim 1/2 mile

3A.*MP
3B. 10 hanging crunches
3A.*MP
3B. 10 hanging crunches
3A.*MP
3B. 10 hanging crunches

4A.*MP
4B. 12 Leg lift to thrust
4A.*MP
4B. 12 Leg lift to thrust
4A.*MP
4B. 12 Leg lift to thrust

5A.*MP
5B. 14 decline onlique crunches
5A.*MP
5B. 14 decline onlique crunches
5A.*MP
5B. 14 decline onlique crunches

6A.*MP
6B. Plank for 5 minutes. - rest when you need to.

Have an absolute blast with this one.

Tour de Stationary Bike

If you love spin classes, you will love today. If not, well, still do this workout because it is extremely good for you. Convincing I know. But really, if you don’t like something, or are not used to it, that is all the more reason to participate in the workout! You will gain new appreciation for yourself and your muscles growing both mentally and physically in pushing yourself in a previous untested challenge! You will not regret this one.

Workout: Cardio, Endurance
Challenge: MS150, Triathlon

1. Jog .5 miles

2. You will be biking for 30 minutes. Use the stationary stand up bike. Every third minute, increase the difficulty to 20 and stand up. On the other 2 minutes, reduce it to 5 and sit down. It will look something like this:

Min 1 -2: 5 difficulty
Min 3: 20 difficulty
Min 4-5: 5 difficulty
Min 6 20 difficulty

If 20 is to hard, try 17, increase each time if you can. Always keep your RPM's over 100.

3. Jog .5 miles


Wipe down the bike afterwards, you will be dripping sweat!

Blister Back

I would like to isolate today. Basically I have felt that my back has been neglected over the past week. I absolutely love working out my back. I think it is the coolest muscle group and has the most pump inducing and fun filled lifts. Today will be an overall back day. Consider it the mecca of back exercises.

Workout: Back, Size, Definition

Challenge: Pull-up contest, Beauty Contest

1.       Pull-ups: 3 sets (each till failure)

2.       Underhand Grip Bent Over rows: 4 sets (12, 10, 8, 8)

3.       Hammer Grip Pull-ups: 3 sets (each till failure)

4.       Cable Wide Grip Rows: 4 sets (12, 10, 8, 8)

5.       Chin-ups: 3 sets (each till failure)

6.       Bent Over Dumbbell Rows: 4 sets (12, 10, 8, 8)

7.       Back Fly: 3 sets (12 reps each)

8.       Incline Bench Dumbbell Curl: 3 sets (10 reps each)

9.       Preacher Curls: 3 sets (10 reps each)

10A.   Bent Over Underhand Grip Cable Row: 3 sets (12 reps each)

11B.   Overhead Cable Deltoid Row: 3 sets (12 reps each)

Ripped Up Cut Up and Pumped Up

Uh, I hope you are in a crazy mood. And have over an hour on your hands. This workout I pulled from my archives and completed today. In a word, torture. It was crushing. At the end of each circuit I was really struggling just to survive. But, the feeling I have now is insane. I feel huge, and cut, and ripped! I have been singing a nonsense song to myself for the past 15 minutes to celebrate. Good luck everyone. Dig deep and bang it out. You had all weekend to rest so no excuses!



Workout: Strength and Endurance
Possible Challenge: Climbing a mountain, Surviving a zombie apocalypse

** Preform the following groups in circuits, keep preforming each exercise for the amount of reps listed for 10 minutes. Do as many as you can. **

1A. Barbell Bench Press: 80% max (5 reps)
1B. Wide Stance Pushup: 10 reps
1C. Wide Grip Rows: 80% max (5 reps)
1D. Inverted Pushups: 5 reps

Rest for 3 minutes

2A. Incline Barbell Press: 80% max (5 reps)
2B. Incline Pushups: 10 reps
2C. Wide Grip Lat Pull Downs: 80% max (5 reps)
2D. Close Grip Lat Pull Downs: 50% max (10 reps)

Rest for 3 minutes

3A. Decline Bench Press: 80% max (5 reps)
3B. Wall Pushups: 10 reps
3C. Close Grip Rows: 80% max (5 reps)
3D. Inverted Underhand Pushups: 5 reps

Rest for 3 minutes

4A. Close Grip Bench Press: 80% max (5 reps)
4B. Body Weight Dips: 10 reps
4C. Chin Ups: 80% max (5 reps)
4D. Pushup Position Row: 5 each hand

Rest for 3 minutes

5A. Chest Cable Fly: 80% max (5 reps)
5B. Chest Dumbbell Fly: 50% max (10 reps)
5C. Back Dumbbell Fly: 80% max (5 reps)
5D. Machine Back Fly: 50% max (5 reps)

Cruel Cardio

Let's count yesterday as a rest day. Today we are going to come back strong with adding in some cardio into our weight routine. Try to think of today like a day at track practice that got invaded with football practice. Like a beautiful combination. Almost better than sushi and a movie. Anyways, get ready to sweat and be sore tomorrow. All the best.

Workout: Cardio, increase VO2
Challenge: Tough Mudder, Crossfit Training

1. Run 1 mile

2. Burpee to Pull-ups: 3 sets (10, 10, 10)

3. 180 Jump Squats: 3 sets (10, 10, 10)

4. Dead Lifts: 4 sets (12, 10, 8, 6)

5. Bench Press: 4 sets (12, 10, 8, 6)

6. Run 1 mile

7. Box Jumps: 3 sets (12, 12, 12)

8. Bent Over Rows: 4 sets (12, 10, 8, 6)

9. Curl to Shoulder Press: 3 sets (12, 12, 12)

10. Push-up to Mountain Climber: 3 sets (20 each) - 10 push-ups

11. Run 1 mile

12. Military Shouder Press: 4 sets (12, 10, 8, 6)

13. Plank: 3 sets (hold for 15 seconds each)

This is a hard one. Good luck

Intro to Volume Training

Hello loyal workout buffs. We are going to be throwing another workout style at you today. This is volume training. Also known as German Volume Training. Basically, the premise of this is to hit 2 body parts in one day with 10 sets of 10 of a compound movement. What this does is dramatically increase your size and strength for that body part, and specifically for that lift. I hope you enjoy this one. If you life feeling pumped, huge and totally jacked up, then you will. And for you cardio buffs, tomorrow we hit that hard.

Workout: Muscle size and strength
Challenge: Gaining mass

1. Bench Press: 10 sets (10 reps each) - rest 60 seconds between each, adjust weight accordingly

2. Cable Rows: 10 sets (10 reps each) - rest 60 seconds between each, adjust weight accordingly

3. Bicep Curls: 3 sets (10, 10, 10)

4. Triceps Extensions: 3 sets (10, 10, 10)

Good luck on this one guys. It gets hard, but stay with it. It is worth it!

Welcome to day number 2! I hope you enjoyed the workout yesterday if that type of workout was your thing, then great! If it was not, we have totally switched gears today. Today we will be focusing on 2 body parts and attacking them in a heavy manner. This approach will garner the muscle size and strength result.

Workout: Muscle Strength
Possible Challenge: Hitting target weight

This workout introduces a system that we will use very often on this blog. It is the superset. When you see A and B next to a number, it means to perform both lifts one after another with no rest in between.

1. Dead Lifts: 4 sets (12, 8, 8, 12)

2A. Pullups: 4 sets (all till failure)
2B. Shoulder Press: 4 sets (10, 10, 10, 10)

3. One Arm Row: 3 sets each hand (8, 8, 8)

4A. Wide Arm Rows: 4 sets (6, 6, 6, 6)
4B. Kettle Ball Shoulder Swing: 4 sets (8, 8, 8, 8)

5A. Shrugs: 3 sets (8, 8, 8)
5B. Back Fly's: 3 sets (10, 10, 10)

6A. Arnold Presses: 4 sets (8, 6, 4, 10)
6B. Lateral Shoulder Raises: (8, 6, 4, 10)

Learn to love the superset. It never gets easier, it will just get more fun!

Welcome to Go Life

Welcome to Go Life Training. At Go Life Training, we are always working towards a challenge. Whether it will be running a marathon, playing a in a big ball game, or climbing a mountain, there is always a physical feet we are working towards conquering. While everyone is different and has different goals, we wanted to put together a blog that focuses on different workouts, designed to make your body do different things, everyday! So everyday that you visit Go Life, we will have another workout waiting for you. We will also explain what this workout is good for and how it will benefit you. So for whatever challenge you are training for, you will be able to use Go Life as generator of workouts for you! If that is not personal enough, email us and we will be more than happy to provided one on one support!


Workout: Muscle and Cardiovascular endurance
Possible Challenge: Tough Mudder

Preform each station for 60 seconds. Rest 15 seconds in between. Rest 2 minutes after completion of circuit and repeat.

1. Goblet Squat w/ dumbbell
2. Mountain Climber
3. Single-Arm Dumbbell Swing (each arm 30 seconds)
4. T-pushup
5. Split Jump
6. Dumbbell Row
7. Dumbbell Side Lunge and Touch (30 seconds each side)
8. Pushup Position Row
9. Dumbbell Lung & Rotation (hold dumbbell by its ends just under chin)
10. Dumbbell Push Press

Depending on your current level, choose a dumbbell between 8 and 20 lbs when called for.  Perform 2-3 times.