Every Great Castle is Built on a Strong Foundation!

Image

Yeah, I went there. The body is a castle. It’s our fortress. For it to withstand the demands of life, it needs a strong foundation. There is no getting away from it, the legs are the base of strength and neglecting them is not an option! Here’s my leg workout from last night:

Supersets:

Hack Squat 5×12

Leg Extensions 5×8-15

Dumbbell Squat 10×4

Seated Leg Curls 4×10

30 seconds or less rest in between sets, and 30 minutes stretching after workout. 

For more leg exercises and in-depth walk-throughs, check out: https://itunes.apple.com/us/book/book-title/id844315743?ls=1&mt=11

Advertisements

Book Out Now! GymMutt Fitness 5 Easy Steps to Losing Weight!

Image

Book Out Now! GymMutt Fitness 5 Easy Steps to Losing Weight!

After hundreds of hours, dozens of sleepless nights, and buddha patience, my iBook is now published! Working in iBooks Author was a great learning experience that was both fun and challenging. Creating interactive graphics and video for a book took my concept of what “book” means to outside the box and to something much better. Once the title is updated, it will be searchable in the iBook Store!
GymMutt Fitness 5 Easy Steps to Losing Weight
Looking forward to resuming work on the second iBook for this series!
fit4millennial.com
https://itunes.apple.com/us/book/book-title/id844315743?ls=1&mt=11

4 Hours of Exams Can’t Stop This!

Image

4 Hours of Exams Can't Stop This!

This Tuesday I had four brutal hours of exams to march through. All essays, and all kinds of difficult. My stress meter was a whopping 1 billion knots. Yeah, my stress was so bad I’m surprised I didn’t just drop. But the exams went without any “oh crap I don’t know what to write” moments, and they were over before I knew it.

I felt like I had been through a mosh pit, but I was still standing!

So, you know me. I couldn’t just go home and sleep. Nah. I had to get my sweat suit on. I had a mission at hand. Yeah buddy. Time to workout! It had been awhile-too long- since I last had a great back workout. So lats, delta, and arms were on the menu.

2x light dumbbell rotator cuff rotation warm up
2x light dumbbell shoulder press warm up
3x progressive dumbbell hammer curl warm up
2x progressive dumbbell bicep curl warm up

Done with that warm up. Now the real work…

3x lat pull downs- 100ibs, 135ibs, 165ibs. 8-10 each.
3x one arm dumbbell row- 55ibs, 65ibs, 75ibs. 4-6 each.
Chin ups- 4x for 2

Alternating dumbbell lateral raises- 25ibs, 45ibs, 55ibs. 8-10 each
One arm cable lateral raise- 10ibs, 25ibs, 35ibs. 4-6 each
Dumbbell shoulder press- 25ibs, 35ibs, 45ibs. 5 each

Cable rope tricep extensions- 45ibs, 75ibs, 125ibs. 6-10 each
Overhead one arm dumbbell tricep extension- 15ibs, 25ibs. 5 each

Cable bar bicep curls- 65ibs, 85ibs, 125ibs. 10 each
Alternating Dumbbell curls- 45ibs, 55ibs, 65ibs. 6 or 7 each.
Dumbbell negative curls- 15ibs, 20ibs, 25ibs. 4 each.

Then I was toast. Completely toast. So I went outside in the nice weather and walked 2 miles on a trail. Relaxing, and oxygen richness I just couldn’t pass up! Then went and ate two meals. BAM.

Primal Fitness in Modern Age

Video

This is exactly what our bodies were designed to do! Do you have backyard chores to do? A garden to build in the spring? Do you have home repairs that you know will be a pain? Here’s how to make all of that a great and fun workout! This guy totally gets it!

For thousands of years, humans were lifting, walking, running, building, and shaping nature to meet their needs. They weren’t sitting down on couches all day and drinking soda. They were outside building shelters, infrastructures, and maintaining their land. In this video, a “non-backyard gym” is demonstrated by a father and his daughter. Knocking out hows chores while getting one of the best workouts I’ve seen on youtube. There is a reason this man is JACKED! Guys, you have to watch this!

Enjoy!