Tag Archives: Fitness

Your New Year Resolution Week 1 Day 2 Workout

It’s almost New Year’s resolution time. In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 5 minute stair stepper or lunges
  2. Battle ropes

Main Workout

  1. Lat pull down 4 x 10
  2. Seated cable row 4 x 10
  3. Dumbbell single arm rows 3 x 10
  4. Dumbbell shrugs 4 x 15
  5. Cable lat extensions 4 x 10

Core finish

  1. Center Planks 30 second interval x 3
  2. Side planks 30 second intervals x 3 per side

A new year and new exercise plan calls for the appropriate gear. Use my affiliate link below to buy your gear and support the blog.

Your New Year Resolution Week 1 Day 1 Workout

It’s almost New Year’s resolution time. In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 5 minute jump rope or jumping jacks
  2. Side shoulder raises x10
  3. Pushups x10
  4. Band pull apart x10

Main Workout

  1. Dumbbell chest press 3 x 10 reps
  2. Incline Chest Press 3 x 10 reps
  3. Seated incline flies with dumbbells 3 x 10
  4. Seated incline curls with dumbbells 3 x 10
  5. Standing decline cable flies 3 x 10
  6. Standing cable curls 3 x 10

Core finish

  1. Hanging knee ups 3 x 10
  2. Kettle Bell side bends 3 x 10

A new year and new exercise plan calls for the appropriate gear. Use my affiliate link below to buy your gear and support the blog.

Beginner Battle Rope Wave Workout

If you are looking for a good way to warm up your arms and core while getting your heart rate up try the Beginner Battle Rope Wave Workout.

Many times I need to get my heart rate up before my weight lifting in order to jump start calorie burn. But I don’t always want to fatigue my legs before my runs the next day.

This battle rope exercise is very basic but will get your heart rate going while strengthening several upper body muscles.

Try to do as many 25 second sets as possible in 10 minutes.

Getting Ready for Fall/Winter Training

I’m getting ready for fall/winter training. As the temperature drops my weekly mileage will increase and hopefully the pace will improve as well. Heat can really take a toll on the body. I know many athletes will train in the early morning to avoid the heat, but I don’t really do morning very well. But today I rolled out of bed around 8:30 and decided to get the heart pumping.

This morning was cross-training with a 20 mile bike ride to downtown Rogers and around the Lake Atalanta trail system. The trails around Lake Atalanta are beautiful and allowed for time to reflect on the goodness of God’s creation (Genesis 1).

I was also able to find several hills to get the heart rate up.

Wearing my Garmin Forerunner 235 fitness watch with GPS and on-wrist heart rate helps me to keep track of mileage and training effect. Below are the screenshots from this mornings ride.

I have my Garmin Forerunner 235 connected to my Strava account and all my Strava workouts are displayed on the left side menu of the onechristianman.com site. Feel free to send me a connection request on Strava. You’ll find me as Johnathan Sexton from Rogers, Arkansas.

This morning I was riding my new Kona Dew 2018 that I bought at Lewis and Clark in Rogers, AR. I got a great deal at the Labor Day sale. This bike is a hybrid road/trail bike. It has a smooth ride, easy gear shifting and disk brakes for more secure braking. I used those brakes hard a couple of times today on those hills around the lake.

I was also wearing my Under Armour HeatGear short sleeve compression shirt. These shirts gives you that locked in feel when riding and running and helps keep the moisture wicked away from your body.

I’ll be adding two long sleeve versions to my rotation for fall and winter training along with another pair of Under Armour UA base leggings. I’m so glad I had a pair when I ran the Bentonville Half-Marathon in April when the starting temperature was 25 degrees!

My affiliate Walmart has Garmin Watches and Under Armour Heatgear Compression Shirts and leggings at incredible prices.

Garmin Forerunner 620 1″ Advanced GPS Running Watch and HRM-Run with Recovery Advisor, Black/Blue

Under Armour Men’s Heatgear Sonic Compression Long Sleeve T-Shirt

Under Armour 1235253 Women’s Tactical Tee HeatGear Compression T-Shirt- XS-2XL

Under Armour 1239729 Men’s Black Armour Block UA Base 3.0 Leggings

Under Armour 1244398 Women’s ColdGear Infared Tactical Leggings Size XS-XL

Under Armour 1216006 Men’s Black Tactical 6″ Inseam Training Shorts

Are Kipping Pull-Ups “Real” Pull-ups #DiscussingPullups

Let’s discuss kipping pull-ups.

I was reading up on why people may think that a kipping pull-up should count in a pull-up contest. And I’m not finding any good news for the pro-kipping folks. Sure, a kipping pull-up may provide some fitness benefit, but not much in the way of building muscle (my opinion).

What are your thoughts?  Discuss in the comments of this post.

Here is some reading material if you are wondering what a kipping pull-up is:
https://www.t-nation.com/training/kipping-pull-ups-the-truth

 

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