Beginner Band Circuit

By | 2016-11-16T18:32:39+00:00 May 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+00:00 May 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+00:00 May 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+00:00 May 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+00:00 May 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+00:00 May 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 [...]

Full Body Circuit

By | 2015-07-15T02:29:01+00:00 April 30th, 2015|Athlete/Advanced, Circuit, Workout|

1 mile warm up air squats 20 reps slow/ deep (sounds dirty) Low Incline dumbell press 10 reps heavy Barbell upright rows 10 reps heavy Bench jumps, close squat position 20 reps Dumbbell military (shoulder) press, standing 10 reps Barbell bicep curls 10 reps walking lunges 15 reps each leg close hands push ups, under [...]

Full body circuit, bodyweight/plyometric

By | 2015-07-15T02:29:05+00:00 April 30th, 2015|Athlete/Advanced, Circuit, Workout|

warm up a little bit, make sure you're loose, 10 mins walk on stairs or something 15 push ups 15 jump squats 15 Bent over dumbbell row 15 close hands push ups (knees if you have to) 20 alternating lunges, each leg 20 reps Pull ups to failure 20 mountain climbers knees inside elbows 20 [...]

Full Body Mass Circuit

By | 2015-07-15T02:29:09+00:00 April 30th, 2015|Athlete/Advanced, Circuit, Workout|

Heavy circuit 1 mile warm up Run through one set of warm ups on each exercise, then 4 working sets on each circuit Back squats- max for 10 reps Flat barbell bench- max for 10 reps Sumo deadlift- max for 10 reps 3 minute break, repeat circuit 4 working sets 10-12 30 second sprints