Training Split

This is one of my training programs, if you are looking for a new training split/program you might want to try it out. You can add cardio sessions too if you like. I rarely post workouts that I haven't already done. This training schedule is advanced for someone that has already been lifting and understands the exercises and proper form. Check it out guaranteed to jack you up!

Day One - Chest & Back

• DB Chest Press 4 Sets of 10 Reps
• Barbell Bent Over Rows 4 Sets of 10 Reps
• Incline Barbell Bench Press 4 Sets of 10 Reps
• Pec Dec or Flys 3 Sets of 10 Reps
• Pull-Ups Wide Grip 4 Sets of 10 Reps
• Combo Lying Leg Raise/Bench Press

Day Two - Legs & Abs

Warm-up with 50 walking lunges (no weight)

• Leg Press 4 Sets of 10 Reps
• Weighted Floor Crunch 4 Sets of 20 Reps
• Barbell Squats 4 Sets of 10 Reps
• Leg Extensions 4 Sets of 10 Reps
• Hanging Knee Raises 4 Sets of 10 Reps
• Bench Rebounds 4 Sets of 15 Reps

Day Three - Shoulders & Biceps

Warm-up with 7 minutes of Rowing.

• Seated DB Overhead Press 4 Sets of 10 Reps
• Lateral Raises 4 Sets of 10 Reps
• Standing Barbell Raises 4 Sets of 10 Reps
• DB Front Raises 4 Sets of 10 Reps
• DB Hammer Curl 4 Sets of 10 Reps

Day Four - Hamstrings/Glutes, Triceps and Abs

Warm-up with 25 Walking Lunges (no weight) followed by 25 close-hand Push-ups

• Barbell Deadlifts 4 Sets of 6 or 8 Reps
• Farmers Walk 4 Sets or Laps with Heavy DB's
• Walking Lunges 4 Sets of 10 Reps with Weights
• Close Grip Bench Press 4 Sets of 10 Reps
• Tricep Kickbacks 4 Sets of 10 Reps
• Floor Crunch Burn-outs 4 Sets of as many crunches possible

Knock Out the Winter Workout Blues

Kickboxing

Sculpts Muscles and Blasts Fat

Indoor winter workouts can get boring if you're like me and love to train outdoors.  Last thursday I went running with a friend/client at Tod's Point in Greenwich, CT for an hour and a half.  I was dressed in my Under Armour  cold gear, hat and wrap glasses.  I could swear half of my face was frozen and I still have muscular aches on one side of my face and right eye.  Never again, not until it warms up here, it is definitely much colder/windier by the water too.

Here is a nice indoor workout for you to enjoy with your trainer or with a friend, it really gets you pumped up.  Kickboxing targets your arms, shoulders, thighs and butt in one workout, it's also a great stress reliever.

10-Minute Fat-Burning Routine

Practice each combination in this 10-minute fat blaster slowly at first, then increase your speed as the routine becomes more familiar.  For more of a challenge, vary the height of your kicks and punches.  Do it twice and you'll burn about 170 calories.  The workout is broken down into minutes and combination moves, repeat as many times as you like.  (I left space so you can print it out)

0:00-2:00   Jab, Cross, Hook, Uppercut Lead with Left (30 seconds each)
2:00-4:00   Jab, Cross, Hook, Uppercut Lead with Right (30 seconds each)
4:00-5:00   Front Kick (30 seconds each, Left and Right)
5:00-6:00   Roundhouse Kick (30 seconds each, Left and Right)
6:00-7:00   Side Kick (30 Seconds each, Left and Right)
7:00-7:30   Combination (Left foot forward, Jab (L), Uppercut (R), Front Kick (L)
7:30-8:00   Combination (Right foot forward); Jab (R), Uppercut (L), Front Kick (R)
8:00-8:30   Combination (Left foot forward); Jab (L), Cross (R), Roundhouse (L)
8:30-9:00   Combination (Right foot forward); Jab (R), Cross (L), Roundhouse (R)