Rainy Day Body Weight Workout

This week has been one of those where the weather has gone crazy in Florida. Sure we get rain all the time, however last Monday and today have been the type of weather I have not seen in a while. The rain has poured and the wind has blow against everything as if its a hurricane. We even had tornado watches all over the west coast and central Florida. 

It’s days like today that make me wish I had a gym inside my home. Such is not the case, though there is a small... small "fitness" room in the condo I live in; nothing fancy. Most people would give up by this time, not me! I pushed everything out of the way, laid out a towel and turned the living room floor into my own mini workout spot. I also cranked up the volume to get myself psyched!

This is what I did today and I'm sharing with you - one of my body weight, no equipment required, at home workout routine.


Note: as with all exercises, please use caution and make sure you are healthy enough to perform these exercises.


Start with a 5 minute stretch (of your hamstrings, quads, low back, chest, shoulders, upper back), followed by a 5 minute warmup of the following exercises. Do each for 30 seconds, then move on to the next one without pause in between. Do all 5 exercises in a row and then repeat again.

1. Jog in Place
2. Jumping Jacks
3. Body Weight Squats
4. Push Ups
5. Lunges Alternating both sides

Circuit 1 - Perform all exercises in a row for one round and then repeat for 3 more times for a total of 4 rounds.

1. Body Weight Squats x 20 reps - Standing with your feet shoulder width apart, interlock your fingers behind your head as if you were a prisoner. Squat down into a sitting position. Be sure that when you squat, you don’t allow your knees to jet forward over your toes. Keep your feet flat on the ground, your chest high and keep your hips under your shoulders at all times.
2. 1 Leg Push Up x 10 reps each side- Lay down on the floor, hands just slightly wider than shoulder width apart. Be sure to keep the tips of the fingers behind the top edge of your shoulders. Push your body away from the ground keeping one leg up. Ideally, push ups should be done from the toes, but if you must, do them from the knees
3. Reverse Lunges x 15 reps each side - Stand straight. Lower into lunge (stepping back) with left leg then step back up. Finish your reps then change sides.
4. Jump Rope x 1 minute

Circuit 2 - Perform all exercises in a row for one round and then repeat for 3 more times for a total of 4 rounds.

1. Jump Squats x 15 reps - This exercise is similar to the basic squat. With legs about shoulder width apart, squat into a seated position, then standup quickly enough that you get airborne (jump up!!!). The higher you jump, the more intense the exercise. You may keep your hands on your hips or hold them out in front of you to act as a counter balance. Land softly on the balls of your feet and allow the ankle joint, knee joint and hip joint to work in unison so that the three joints work together as a shock absorber.
2. Side Plank x 30 seconds each side -Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. 
3. Burpees x 15 reps - Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well.
4. Triceps Dips x 20 - 30 reps (use a chair or bench for this exercise)

Cool Down (5 Minutes) - Full body stretching.
 
There you go. Try to time yourself and then repeat it down the road to see how well you do in comparison.


Once you do it, let me know how it goes. I appreciate your input!!

YOUR BODY IS MY BUSINESS!

I want to share a personal story with you. When I started my career in the fitness industry (a few years ago), I didn't started off as a fitness coach I was just a membership sales person. All while just fooling around with the weights with my brother and some friends, we had no clue about programing design. Basically we saw the biggest guy at the gym or the most dedicated one (who never missed a day), or the hot chick doing lunges... whatever caught our attention, that's what we would do.

We've always been a self motivated group and sports and fitness has always been my passion. So I could sell a lot of memberships (the gym liked that a lot). However I found myself being frustrated when people didn't use the gym, or wasted their time just doing boring cardio or strange, unsafe and silly exercises without any notable changes. As a result people quit the gym after a few weeks.

In fact this year, three times I've ran a survey through either Facebook, my newsletter or in person, asking: "when you join a gym, do you do it just to be in a place surrounded by fancy equipment? or are you serious about changing your body?"...

Not surprisingly almost everyone responds "I want to change my body and my life". However they also admit that after a few weeks the majority looses interest and end up quitting. I guess that's the business model of most commercial gyms.

Most are only interested at increasing their bottom line instead improving your bottom line!!

The problem is obvious and unfortunately there are many so called trainers who belong to these facilities and don't actually help people improve themselves, rather they just take their money and run with it. Why would you pay someone to just watch over you counting reps, and joking about what's on CNN?

My cousin just joined one of the Planet Fitness in Orlando, FL. He's looking at me for help to get himself motivated and started on the right track, which is cool. While talking with him I was reminded on the fact that Planet Fitness CEO recently announced the ending of personal training from their facilities. Citing that their trainers are just friends for rent and are being paid to count reps.

Some of these places are just commodity clubs, a square box facility full with equipment for 10 to 15 bucks, that don't really care about you.

Listen personal training is not the problem. A quality trainer/coach/instructor should by practice (it should be the blue print) to assess you properly and design a fitness program tailored to your needs. Also to motivate, educate, and guide you properly to understand your body and how it reacts to exercise, to normal movement patterns and even how your body reacts to the foods you eat.

The reason most people quit and fail is because they lack structure, get bored, see no results and its easy to quit. Sometimes as a consumer we are fooled because we see many infomercials (and some are ok, I won't go there in this post) but this newbie walks into a gym (or maybe its an outdoor boot camp program) trains his clients here or there, they scream and make loud noises that catches the attention of everyone around and makes you sweat (sometimes) with exercises copied from P90x, Insanity, The Biggest looser or from wherever.

How is that making you better? In the long run, are you just doing it because it looks exciting, its cheap? Or are the choices you making in line with the statement above "I want to transform, change my body and my life"?

That's the difference between Fitlorenzo Training Programs and of those out there. It's quality training based on you.

Listen any trainer can get you tired, not every trainer can make you better! No matter you goals that's my personal mission.

I assume that's why only committed people work with me. I mean I see tons of people everyday and I answer questions to many about my programs, and some once they see me in action and go through my assessment understand the value of true fitness coaching.

Sometimes some say they can't afford it, but let me tell you quality fitness coaching is not expensive. In the end all the money you probably throw away on unhealthy foods, late night bar drinking and on fad gadgets and fitness programs that produce little to no results... it adds up. 

You either invest in you today or pay for it tomorrow, either way its your choice. 

I encourage you to call or e-mail me for a FREE consult towards a better you!

Dedicated to your success!!