Friday Fitness Challenge

Good morning everyone and happy Friday! :)  Time again for another Friday Fitness Challenge and sorry to say, but I worked legs this morning, so I'm going to let you all in on the fun with today's workout. You're welcome. ;)  As always, feel free to share with your friends and family and check out my Twitter or Instagram accounts to see my leg routine from this morning if you're looking for a tough leg routine. Have a great Friday and an even better workout! :)

- Mike

- 15 jump squats
- 15 push ups
- 20 mountain climbers
- 15 chair dips
- 1 min. plank
- 10 lateral lunges (each side)
- 15 leg bridge-ups (same as glute bridge, but raise one leg off the ground)
- side planks (30 sec. each side)
- 20 spiderman plank (on elbows)
Rest. Repeat 2-3 more times.

Supersets - Cut down on time in the gym

Good morning everyone! Summer weather is coming and some of you may be asking what's the easiest way to burn fat, get super lean and have that six-pack? Obviously a clean diet and cardio definitely help, but when it comes to lifting weights, supersets are your friend.

Supersets not only boost your metabolic rate and burn fat faster without spending a lot of time in the gym, but using supersets while weight training stimulates the growth of lean muscle tissue...which again is your friend when it comes to increasing your metabolism.

Supersets can be done with varying degrees of volume and intensity. They can also be done differently by grouping them as a push/pull superset or by supersetting two exercises to work one body part. An example of this is something I'm currently doing. In the picture I am doing bent-over barbell rows and then I superset it with bent-over dumbbell rows. So, when I finish one set with the barbell I immediately do a set with dumbbells.

So if you're looking to get a great workout in at the gym, not spend hours there and increase both lean muscle and your metabolism, supersets are certainly a way to go! Have a great day everyone!

- Mike

Tuesday Training Tip - Shoulders

Today will be a simple tip about the shoulders (or deltoids).  The deltoid is a large three-headed muscle group consisting of the anterior (front), medial (side) and posterior (rear) deltoid.  The function of the deltoid muscle is to lift and rotate the arm.  It is important to develop and train all three groups when training shoulders...especially for those looking to achieve that "V-Taper" physique.  When training shoulders there are two types of exercise; presses and raises.  I'll list a few simple and basic exercises to hit all three deltoid groups.  One last thing I'd like to mention is not to forget about the trapezius muscle, since they extend down from the neck, to down between the shoulder blades. As promised, here are just a few simple exercises that you can do to hit all deltoid groups. Have a great day everyone! :)

- Mike

- Seated Dumbbell Presses

- Side Dumbbell Lateral Raises

- Seated Dumbbell Lateral Raises (Bent over at the waist)

- Upright Rows (Barbell or Dumbbells)

- Shrugs (Barbell or Dumbbells)

- Rear Delt Flyes (if your gym is equipped with a chest flye machine, it usually adjusts for you to hit the rear deltoid)

  

Friday Fitness Challenge

Happy Friday everyone! I've got another Friday Fitness Challenge for you all and it's a good one. Feel free to share with your friends and family. Grab your water and towel and let the fun begin!

- Mike

- 15 burpees
- 15 squat push presses (use a stack of books to press overhead if you don't have weights)
- 20 chair step-ups w/knee raise (alternate legs every time you step up)
- 15 chair dips
- 1 min. plank
- 15 pushups
- 15 glute bridges
- 1 min. plank
- 20 Russian twists
- 15 burpees
Rest. Repeat 2-3 more times.

Tuesday Training Tip - Lat Pulldown

Today's tip is about the Lat Pulldown.  The lat pulldown is a staple in most back workouts.  One big thing to avoid while doing these is leaning back and using momentum to pull the weight.  I see it a lot.  People leaning back, using their weight, as their first motion to pull the weight.  You're not doing anything with your lats by doing this and you can actually move the weight significantly by just leaning back...not what you want to be doing.

Instead, what you should focus on is keeping your body upright with a slight lean back and you should stay in this position throughout the movement.  Focus on your elbows, not your hands, because if you focus on your hands pulling the bar you'll have a tendency to use more of your biceps, again, not what we're focusing on.  Work on that mind muscle connection and concentrate on pulling the bar by the means of your elbows as low as you can trying to touch the top of your chest.  It's ok the last few reps if you can't quite touch your chest with the bar, but if you find yourself not being able to touch your chest in the begin few reps, then you're going too heavy, lighten the weight.

Hope you find this tip useful the next time you do lat pulldowns.  Make sure to check back next Tuesday for another Tuesday Training Tip and you can find more training tips and fitness related topics by connecting with me on Facebook, Twitter and Instagram (and for some reason the Instagram icon keeps disappearing, but if you hover over the blank space next to the Facebook icon, it's there).  Just click the icons on my site and you'll be directed to these accounts.  Have a great Tuesday! :)

- Mike

Friday Fitness Challenge

Happy Friday everyone! It's time again for another Friday Fitness Challenge, who's up for it? You guys have been doing great with this, so keep up the good work! As always, feel free to share this with your friends and family. Also, if anyone is looking for any new workout ideas or exercises to do at the gym, follow me on Instagram ( @mike_rush_fitness ) where I post some pretty great workouts that I do. Have a great rest of your Friday everyone and an even better workout! :)

- Mike

- 15 burpees
- 10 lateral lunges
- 1 min. plank
- 15 pushups
- 15 leg gluten bridge-ups (same as a glute bridge, but raise one leg off the floor)
- 15 chair dips
- 15 burpees
- 45 sec. side plank (each side)
- 20 crunches
- 1 min. wall sit
Rest. Repeat 2-3 more times.

Friday Fitness Challenge

Happy Friday everyone!  It's time for another Friday Fitness Challenge.  Feel free to share this with your friends and family so they can get in on the fun as well.  :)  I'll also be sharing the workouts I do on a daily basis on both Twitter and Instagram, which you can follow my by just clicking on the icons to the right on my site, if you're just looking for new exercises or ideas to add to your routines. Have a great rest of your Friday and an even better workout! :)

- Mike

- 25 jumping jacks
- 10 overhead dumbbell split squats (10 each leg) If you don't have dumbbells, a stack of books held over your head will work.
- 1 min. plank
- 10 bird dogs (each side)
- 10 pushups
- 20 Russian twists (left, then right = 1 rep)
- 10 chair dips
- 20 chair step ups w/knee raise (alternate legs each time you step up)
- 15 burpees
- 45 sec. side plank (each side)
Rest. Repeat 2-3 more times.

Tuesday Training Tip - Bent-over Barbell Rows

Today's Tuesday Training Tip will cover the bent-over barbell row.  This is a great lat exercise and is a good partner to go along with pullups and lat pulldowns.  If you're looking to build a wider back and expand those lats, this is a great exercise to do.  Here's how to perform them.

Step up to the bar with your feet shoulder width apart and grab the bar about shoulder width or a little outside shoulder width. You can grab the bar two different ways, over grip or under grip.  I choose to do over grip because it's very easy to start using your biceps while performing this movement, but this exercise is meant to focus on your lats.  Bend over at the waist.  I like to keep the bar close to my legs, the starting position the bar is actually touching my knees.  When you pull the bar up, you want to pull towards your waist, not straight up to your chest.  Pulling straight up will engage your biceps and again, not what you're looking to do, this is an exercise for your lats.  When you get the bar up to your waist, pause and give a good squeeze.  If you can't pause at the top of the movement, your weight is too heavy, drop to a lighter weight.

- Mike

Training Tip - Biceps

Hello everyone! A little Tuesday training tip for you guys. When training biceps you have to keep in mind there are two heads. The short head, located on the inside part of your bicep, is what gives your arm width when viewing it from the front. The long head, the more outer head of the bicep, is the peak when viewing it from the side.

Here I'm doing a dumbbell spider curl. This movement focuses more in the short head, adding that width to my biceps when viewing it from the front. Hang off the end of an inclined bench with your arms hanging straight down. Hold the dumbbells so the ends are touching. Curl straight up, hinging at your elbows, while keeping the dumbbells pressed together throughout the movement. Pause at the top of the contraction for a squeeze. If you can't pause at the top, the weight is too heavy. Drop to a lighter weight to ensure you get that squeeze at the top.

- Mike

Friday Fitness Challenge

Hello everyone! If you're unable to make it to the gym today, but still want to get a workout in at home, give this a try. If you're looking for more home workouts like this one please feel free to check out my other Friday Fitness Challenges on this site or check out my Facebook page by clicking on the Facebook icon. Have a great Friday and an even better workout! :)

- 25 jumping jacks
- 10 backward lunges (each leg)
- 1 minute plank
- 15 push ups
- 15 chair dips
- Side plank (30 sec. each side)
- 15 glute bridges
- wall sit (hold for 30 sec.)
- 1 min. plank
Rest. Repeat 2 more times

- Mike

Friday Fitness Challenge - Home Workout

Happy Friday everyone!  The temp is dropping again, but that just means we need to warm things up. So let's do another Friday Fitness Challenge! :)  You guys have been doing great with these so let's keep it rolling! Have a great rest of your Friday and an even better workout.  Feel free to share this with your friends and family.  :)

- Mike

- 40 jumping jacks
- 15 squat push presses (use a stack of books if you don't have weights)
- 20 chair step ups w/knee raise (alternate legs every time you step up)
- 15 chair dips (the further your legs are extended, the more difficult it is)
- 1 min. plank
- 15 pushups
- 15 glute bridges
- 1 min. plank
- 20 Russian twists
- 15 jump squats
Rest. Repeat 2-3 more times.

Keeping Your Workout Plan Simple

How often to you find yourself combing the internet for a new workout plan and come up empty handed?  I have a feeling there’s a lot of you with your hands up right now.  There are many plans out there and finding the right one for you can be a challenge.  If you are having trouble finding that perfect plan, just try to remind yourself to keep it simple, but challenging at the same time. 

What do I mean by this?  For instance, there are a lot of strength building plans out there that have you record your one rep max at the beginning of the program, and then use a formula to calculate the appropriate rep for each exercise.  This can become confusing and a daunting task in itself, especially when it comes time to progress throughout the rest of your plan.  Then the question comes up of how much weight should I add each time?  Again, adding to the confusion.  Why not eliminate that confusion and simply add one more rep each week?  For example, maybe you started at 180 lbs. on bench press, for 4 reps, during week 1 but by the time you get to week 5 you are doing 180 lbs. for 8 reps.  It’s a simple progression without the confusion.

Another simple strategy to implement into your workout is to include one heavy workout and one light workout per body part and split this up over two weeks.  For example, on Monday of week 1 do a heavy chest and triceps workout and then on Monday of week 2 do a light chest and triceps workout.  Use this same format for other body part workouts (back, biceps and forearms, shoulders & traps, and legs) and you will hit all the major body parts twice over two weeks and not burn yourself out with too many hard/heavy workouts in one week.  Since building size and increasing strength go hand in hand, this strategy of alternating heavy and light days will pay off.  But don’t forget those rest days.  Rest days allow you to train hard while getting adequate recovery periods…because the gym is where you break your muscle down and the recovery time is where you rebuild.  So an example to try following is to go heavy on Monday, light on Tuesday and then have a rest day on Wednesday.  Then repeat this format the rest of the week.

Don’t forget about the eccentric portion of your movements (or the negative).  This movement of the rep is just as important for building size and strength as the concentric movement.  So utilize the light workouts of your routine to really focus on this eccentric movement by getting a 2-3 second count on the negative.  On your heavy days focus on using a faster rep speed to engage those fast-twitch muscle fibers, which will contribute to gaining strength and power. 

Hopefully some of these examples will help you get out of a rut if you’re struggling to put that workout plan together.  Just try to keep things simple, otherwise you may become discouraged and forego any workout plan period…and that is something you definitely don’t want. 

Friday Fitness Challenge - Full Body Circuit

It's Friday Fitness Challenge day! This circuit is going to get you sweating and the heart pumping! What a great way to head into the weekend, right?!  Please share with any friends and family. Have a great Friday everyone! :)

- 50 jumping jacks
- 20 bicycle crunches
- 15 burpees
- 15 V-ups
- 30 sec. plank
- 15 chair dips
- 20 lunges (10 each leg)
- 15 push ups
- 30 sec. side plank (each side)
- 20 squat jumps (get some air on these!!)
Rest. Repeat 2-3 more times

- Mike

Thinking Negative to Grow Positive

When you go to the gym and workout are you just focusing on the movement with no regard to the eccentric movement or time under tension?  If so, then you need to start incorporating negatives into your routines. First things first. There are three phases when it comes to lifting.

1. Concentric: Muscle action occurs when the muscle contracts (shortens), such as when you raise the bar during a biceps curl.
2. Isometric: Muscle action is when a muscle is activated and develops force, but no movement at the joint occurs. Think about if you were to try to push something that won't move, like a building; you are generating force, although there is not joint movement because it is obviously impossible.
3. Eccentric: Muscle action (negative resistance training) occurs when the muscle lengthens in a controlled manner. Muscles can only shorten or lengthen in a controlled manner. Simply, gravity is trying to pull the weight back to where it started and the muscles must lengthen so the weight does not fall abruptly can potentially injure you.

Of these three phases, eccentric movement produces the most force and the muscle is about 40% stronger during the lowering phase. What's going on is micro-trauma occurs during the lengthening of the muscle while it is contracting to maintain control. This cellular damage, in turn, stimulates the release of local growth factors and revs up the anabolic machinery to build muscle. To ignore negatives doesn't make much sense, especially if you're training to get stronger.

I've recently started a new program which includes a lot of negative training and I can definetly feel a difference the next day. But be careful, use a spotter when you need it and don't rely solely on eccentric training, you may find yourself overtraining very easily. So if you've been ignoring negatives with your routines, switch things up and throw a few eccentric movements in to spark new growth and even help you bust through those plateaus.

- Mike

Friday Fitness Challenge



Happy Friday everyone! Did you get your workout in yet? No need to worry, because I've got another Friday Fitness Challenge for you guys. Today's challenge is going to be focusing on the cardio side to get that heart pumping and the sweat a rollin'! A great way to go into the weekend. So grab your towel and water bottle and get ready to work up a little sweat! Like and Share with your friends as well. Have a great day everyone!

- 40 jumping jacks
- 30 second jump rope (If you don't have a jump rope grab two smaller towels and get them a little damp. Hold one in each hand and jump up and down while swinging the towels in a circle)
- 20 second knee highs (Run in place and bring your knees up to about waist level)
- 20 second butt kickers (Just how it sounds. Run in place but try kicking your butt with your heels)
- 20 mountain climbers
- 10 jump squats
Rest. Repeat 2 more times

- Mike

Incline Dumbbell Row

Good morning everyone! Looking to add a different exercise to your back routine? I've got a little exercise you can try. Remember, change things up to see results! I'll call it my "Tuesday Tip". It's called the Incline Dumbbell Row.

How it's performed:
Place two dumbbells next to an incline bench (or take a flat bench and prop one end up if your gym does not have an adjustable bench) and position yourself securely on the bench with your chest lying on the pad and your feet touching the ground for support (or up on the end like you see me doing in the picture). Reach down and grab a dumbbell with each hand with your palms facing in letting the dumbbells hang straight down so that your arms are fully extended. Slowly lift the dumbbells straight upward and flex your upper back muscles at the top of the exercise. Return the dumbbells back down to the starting position and repeat for the desired amount of reps. Be sure to keep your head up and shoulders back throughout this exercise in order to keep your back in a firm and stable position at all times.

So next time you train back and you're looking to throw in a new exercise, give the Incline Dumbbell Row a shot! Have an awesome day everyone! :)

- Mike

Plateau Buster - Hanging Curls

 

Good morning everyone! Most of you know by now that I'm a huge believer in changing things up to not only avoid boredom in the gym, but to also stay clear of the dreaded "plateau". This movement that I'm showing you here is from my goodie bag that I throw in from time to time to spark new growth. It's known by a few different names, but I refer to it as Hanging Curls.

Hitting muscles from different angles and using different methods will shock and confuse your muscles. Yes, I said confuse your muscles. Your muscles can very easily get used to movements that you do on a consistent basis...the "plateau". But by making these slight changes, your muscles will not be used to this movement and will therefore be taxed in a different and more efficient manner...end result...growth and change. So keep switching things up to avoid those plateaus and most importantly, avoid getting discouraged with not seeing results. Give the Hanging Curls a try the next time you're in the gym, you will definetly feel it! Here's how to do them:

1. Lie against an incline bench, with your arms holding an E-Z bar and hanging down in a horizontal line. This will be your starting position. The bench I'm using is adjustable and I have it set to just below 45 degrees.

2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.

3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all the way down.

4. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise using a barbell or dumbbells. I chose the E-Z bar this morning.

Hope you all give this a try and have a great day everyone!

- Mike

The Playground Workout

Hi everyone!  Looking for a way to squeeze in a workout and keeps the kids happy at the same time?  Well I've got the solution for you!  It's the playground workout.  I have a daughter and she loves going to the park.  When I'm there with her I'm always climbing around with her and after sitting down to take a break I figured, there's plenty of options here to get a good workout in.  So I'm going to share a few circuits with you that you can try the next time you're at the park with your kids.  There are three circuits comprised of three exercises for each circuit.  Try any one of them, or if you're really in the mood for a good workout and the kids don't want to go home yet, run through all three of them and repeat the circuits 1 or 2 more times.  Enjoy!

CIRCUIT #1

1. Rows - Grab the bar and suspend yourself underneath it. Have your feet resting on a flat surface (See picture). Using the muscles in your back, pull your chest up towards the bar you're grabbing.  Return to the starting position.  Perform 10 rows and move on to the next exercise.

 

2. Push Ups - Place your hands shoulder width apart and feet on the ground or elevated on a solid surface (See picture).  Lower your chest until it touches the surface you are pressing on, and then push up to return to the starting position. The picture shows three different levels of difficulty.  Perform 10 push ups and move on to the next exercise.

 

 3. Squat Jumps - Start by standing in front of a bench facing it.  The higher the bench, the more difficult this exercise will be.  Squat slightly and then explode upwards to jump onto the bench. Jump backwards off of the bench to return to the starting position.  Perform 10 squat jumps and move on to the next exercise.

 

CIRCUIT #2

 

1. Lunges - Start with your right foot out in front of you on the ground.  Bend your right leg until your left knee touches the ground.  Be aware to keep your right knee directly over your right foot and don't allow your knee to go in front of your toes.  Return to starting position.  Perform 10 lunges on each leg and move on to the next exercise.

2. Pull Ups - Find the monkey bars for this exercise.  Grab the bar and use the muscles in your back and arms to pull your chin up to the bar and return to the starting position.  If a full pull up is too difficult, you can make it easier by supporting your legs on a ladder or platform (See picture). Perform 10 pull ups and move on to the next exercise.

3. Dips - Find two solid bars slightly wider than shoulder width.  Grab the bars and suspend yourself using your arms.  Slowly bend your elbows to lower your body until your elbows reach about 90 degrees and return to starting position.  If a full dip is too difficult, you can place your legs on the ground (See picture).  Perform 10 dips and move on to the next exercise.

 

CIRCUIT #3

 



1. Lateral Lunges - Find a surface of an appropriate height (the higher the surface the more difficult this exercise will be).  Start by standing to the side of whatever surface you choose.  Step laterally with one foot onto the surface and pull yourself up on top of it. Return to the starting position or step down to the other side (See picture).  Perform 10 lateral lunges on each leg and move on to the next exercise.

2. Biceps Curls - Find a bar of an appropriate height.  Grab the bar with an underhand grip and use your biceps to pull your body up towards the bar (See picture).  Return to the starting position.  Perform 10 biceps curls and move on to the next exercise.

3. Russian Twists - Find a platform and sit on the edge.  Recline your trunk backwards and lift your feet up in front of you.  Hold your legs in this position as you rotate your shoulders from right to left, this is one repetition.  Perform 10 Russian twists.

Friday Fitness Challenge

Happy Friday everyone! Hope you're all having a great day! It's time for another "Friday Fitness Challenge" and since it's the dreaded Friday the 13th, I'm going to step it up just a little because of the bad vibes that come with Friday the 13th and debunk them with a healthy dose of fitness! So whoever's with me for today's challenge you know the rules for participating, and for any of you that are new to this, just like the post if you want to participate and even drop a little comment about it.

So let's beat the dreaded 13th vibes and have a good start to the weekend with doing the "Friday Fitness Challenge"! Have a great day everyone! :) 

- 10 Jumping jacks
- 10 Mountain climbers
- 10 Pushups
- 10 Squats
Repeat 10 times

-Mike

Benefit of Keeping a Workout Log

How many of you walk into a gym, walk up to a piece of equipment, throw some weight on and start repping away?  Now, how many of you do this and wonder why you're not getting stronger or seeing any progress?  Well, a simple answer/question to this is "Are you keeping a workout log?"

Keeping a workout log is a simple and effective way for you to track your progress week in and week out.  Many people get stuck in their routines and it's because they aren't making adjustments to the weight they're lifting or the number of reps they're doing.  With a workout log, you can see what you did last week and build from there.

Progress is important to people and noting what's working for you and what's not working for you will not only save you time in the gym, but a ton of frustration as well.  Nothing's more frustrating than spending 6 months on a routine that's not just working for you.  Keeping a workout log, you are able to record the lifts you did, the weight, how many reps for that week and then the next week when you get to the gym you are able to look back and know where to start.

I keep a log myself that I bring to the gym every day.  I have my exercises already mapped out and ready to go.  I find this helps keep me on track while in the gym, knowing what exercise is next and what weight and reps I'm starting with.  What I do often is keep notes in my log, such as if the weight was too heavy/light that set for the desired reps I was trying to do, noting that if the squat racks were taking and I had to use the smith-machine for that exercise...basic notes at the time, but will help me next week when I'm back in the gym working that same muscle group.  At 36, I'm stronger now than I've ever been, even stronger than I was in my 20's when I had plenty of free time to just workout.  I'm positive it has everything to do with keeping a workout log, tracking my progress, and adjusting my routine week after week according to my previous week's log.  Back then I was just going through the motions, but now I'm smarter about it and it's showing in results and progress.

Keeping a workout log can have many benefits for you, and yes, it may take a half hour out of your day to set up your log for the next day, but I'm betting that many of you will trade that half hour of planning for many many wasted hours in the gym on something that isn't working for you.  Happy logging everyone, have a great workout, and have an awesome day!  :)

- Mike