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.