Beginner Band Circuit

By |2016-11-16T18:32:39+00:00May 25th, 2015|Circuit, Mia St-Aubin, Weight Loss, Workout|

EXERCISE REST TEMPO SETS REPS BW squats transition fast 3 10 Knee push ups transition fast 3 10 BW squats transition fast 3 10 Bent over row w band transition fast 3 10 Side walks with band transition fast 3 10 Bench leg raises sitting transition fast 3 10 Front and lateral band raises transition [...]

Descending Superset Circuit

By |2015-07-15T02:17:54+00:00May 14th, 2015|Circuit, Mr Nobody, Workout|

Warm up 1 mile (aim for under 9 minutes) "Descending supersets" Push ups to bent over rows Start with 12 reps of each, no break, like a circuit 12x12 11x11 10x10 and so on, down to 1x1 that's one set/superset. Next; assisted dips to assisted chin ups  Same way, start at 10x10 down to 1x1 no [...]

Opposing Superset Upper Body Circuit

By |2016-11-16T20:38:30+00:00May 14th, 2015|Circuit, Mr Nobody, Pro's, Workout|

warm up 15 30 second sprints Upper body super set day (back to back sets, no rest between) 4 sets; 15 push ups, super set with 15 reps bent over barbell row (then rest 60 seconds 4 sets assisted pull ups to failure super set with close hand push ups. 4 sets 21 rep side [...]

Traditional Bodybuilding Thigh/glutes blast

By |2015-07-15T02:17:44+00:00May 14th, 2015|Circuit, Mr Nobody, Workout|

Warm up -15 30 second sprints 3 sets, jumping split lunges, 15 reps Barbell squats, 4 sets of 8-10 reps 4 sets of 8-10 reps, sumo deadlifts (dumbbell probably easiest for you for now) lying hamstring curls, 3 sets 20 reps (form- keep your hips on the pad, don't let your butt pop up.) quad [...]

Lower Body Plyometrics

By |2015-07-15T02:17:40+00:00May 14th, 2015|Circuit, Mr Nobody, Pro's, Workout|

Warm up jog 1 mile sub- 10 minute mile Jump squats body weight, 3 sets 20 reps shoulder width walking lunges 3 sets 15 reps per leg (stationary lunges are also fine) Side shuffles, side to side (across cardio room or other room) 5 sets for 30 seconds, 30 seconds rest between Reverse hyper extensions, [...]

In Home Full Body Training

By |2016-11-16T18:32:40+00:00May 14th, 2015|Circuit, Home, John Foster, Pro's, Workout|

 Lower body (chair required) Squat Sits 20 One Leg Sits 15 Each One Leg Squats 15 Each One Leg Step-Ups 15 Each One Leg Toe Touch 15 Each Perform all exercises in order without rest between sets. Start with left leg first, then next round start with right leg first. Upper body (chair and band [...]

Boulder Shoulders

By |2015-07-15T02:28:38+00:00May 1st, 2015|Bodybuilding, John Foster, Workout|

Exercise 1- Lateral raises. Form focused. Exercise 2- Rear delts. Form focused (make sure you feel it there and are not using your back) Exercise 3- Press. Dumbell or barbell, Last set is high reps constant tension. Exercise 4- Upright rows. VERY high reps. Fast pace. PAIN! Exercise 5- Circuit mid, rear then press. Fast [...]