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Friday, August 22, 2014

5 workout ideas for YOU!

Have ever heard someone say: "I just don't know what to do at the gym..."

Or maybe you have said that yourself?

In today's short post I am going to show you how to get ULTRA FIT by teaching you 5 different types of workouts that you can do on your own or with others at home, at the gym or virtually anywhere.

Trade secrets coming your way.


You start with exercises. You can pick 1, 2, 3 or 10. Depending on the type of workout it really doesn't matter. Mix them up! Don't pick push-ups, bench press and dips. Add variety! Throw in some running or rowing or jumping jacks as well to keep the heart rate up. I would try to do at least an upper body intensive exercise and a lower-body and perhaps a "cardio" exercise.

When you pick your exercises you are going insert them into one of the 5 routines that I am about to talk about. This really is easy stuff people.

1. AMRAP. "As many reps as possible" in a set amount of time. This is a good one to challenge a friend with. Let's keep it simple: let's pick push-ups, squats and jumping jacks.

Once you get you exercise you pick numbers and a time. How about 10, 10 and 50 for 20 minutes. Here is your workout:

10 push-ups
10 squats
50 jumping jacks
12 minute AMRAP

Are you at the gym? How about this one:

12 leg press
12 bench press
200 meter row
20 minute AMRAP

The possibilities really are limitless. AMRAP workouts are fun because it keeps you moving. My suggestion is that when you do one write your score down and try to beat it next week or next month!

2. Count-down or count-up. I love these workouts. They are so EASY to program and a lot of fun to do. Plus they end up being more challenging then you think.

Here is how it works. You pick exercises, you pick a goal number and you pick a starting number and you go!

Exercises: squats and swings. Starting number: 1. Goal number: 15.

Here is what you do: Do 1 squat and one swing. Then 2 each, then 3, 4, 5.... until you reach 15. That is a count up. The countdown is the same thing except you start high and end low.

You can add variety to this workout by doing something in between. Do you have stairs? Do one set of stairs in between each round. You can do a countdown with just one exercise but using this method!

How about this! You have a basketball court. Do 20 burpees at one end line and 19 at the OTHER end line. Go back and forth till you are done.

An absolute KILLER workout is to pick 7 exercises and start at 1 then go up to 7 and BACK DOWN to 1. What a great workout!

3. TABATA.  Another simple concept than can create a really challenging workout. You can add a lot of variety to this by adding different exercises. The basic one exercise at a time tabata looks like this:

20 seconds work, 10 seconds rest: 8 rounds (4 minutes)

You can keep score in a couple of ways. You can add you total reps if you want. The other way is more fun thought! You "score" is your lowest rep for the entire 8 rounds. If you highest round was 20 but you lowest round was 4...well.... your score is 4. Makes you stay consistent!

To get a killer workout pick 4 exercises and do 8 rounds of each. This will be 16 minutes of pure joy!

You can also mix up the 2 or more exercises. First 20 seconds push-ups, rest 10 seconds, then 20 seconds squats, rest 10 seconds then back to push-ups.....

4. Hopper. Here is how this works. You put the numbers 10, 20, 30, 40, and 50 in a bucket. You have another bucket and you put 5 different exercises in there. You pull out a number and you pull out and exercise and you do it. When you are done with that round you draw another number and anther exercise till they are gone. You can do what ever numbers you want and as many as you want. You can can have an equal number or you can have some extra exercises or numbers that may not show up.

You can do this is a group and make it fun by letting people pick. Line up the numbers on one side or a board and the exercise on the other side of the board. You can pick which exercise goes with which number but each exercise and number can only be picked once! Start at the the bottom, start at the top, do whatever order you's up to you!

5. Workout poker. This isn't new but it is a lot of fun. I was doing this long before Facebook and CrossFit so maybe I invented it. Or maybe not.

Here is way to do this as a group and make a game out of it.

Hearts: Burpees.
Spades: Jumping jacks.
Diamonds: Squats.
Clubs: Sit-ups.

Ace is 50, king 25, queen 20, jack 1, all other cards use the number. Maybe 7's are zero and deuces are 10 for the other team of something. Be creative!

I know I would be DREADING that ace of hearts!

Each person gets 5 cards and its a race to see who finished first! Winner of each round gets a poker chip. The person with the most chips at the end of 30 minutes wins.

You can also start people with 2 cards and when they finish their 2 cards you give them another. Round is over when all 52 cards are out. Winner has the best poker hand!

You can do this by yourself is a similar manner. Set a timer and try to get through the whole deck. Just be creative and have fun.

Now you have 5 workout ideas to help you vary your workout and get in killer shape. This is how I program workouts for our clients. We try to mix it up, make it a little competitive and have fun!

I hope that this short post added some value to you. If you think it may help others will you please share. I would appreciate that!

Are you looking for a good workout and maybe see some of the concepts above from one of my workouts? Well... you are in luck! We are doing an "open to the public" workout on Saturday! Normally we don't do "drop in" classes but... we do on Saturdays. For just $10 you will get an awesome workout and have some fun.

This Saturday is "Montezuma's Revenge". If you want to know what that is you will need to show up at ASM Fitness, 34 Ohio Blvd, Eustis at 8am on Saturday!

Come with a friend! You will love it!

To your success!

Rick Copley | Your Best Fitness Coach  | "Empowering YOU to be a champion" 
Your Best Fitness Coach Facebook Page |Instagram: @rickcopley 
352-989-6795 |

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