Rest day

It's a beautiful autumn day in East Tennessee.  My rest day  is going to be an 8 mile hike (round trip) to some waterfalls.

Go to a park, the mountains, or beach, enjoy the outdoors and get a little exercise while doing it!

ANYTHING above sitting on the couch and eating twinkies is going to help burn some calories.

Total body circuit

Stretch.
Warm-up: pick one (jumping jacks, walk or jog around the house a few times, march in place, up and down your stairs etc.)

Workout:

• 10 burpees (watch my video if you aren't sure what this is)
• 10 kettlebell swings
• 10 kettlebell single arm military presses (each arm) standing on one leg (stand on the same leg as the arm with the weight - this works your core and your shoulders)
• 10 kettlebell bent over rows (each arm)

REPEAT as many times as you can in 20 minutes.
STRETCH
**Still no kettlebell? Improvise with milk jugs filled with water or sand  OR purchase a kettlebell through me!  Buy now!

Kettlebells on sale - I'm not making a dime on this one, but I had to share.

Kettlebells are usually at least a couple of U.S. dollars per pound.  EFS (Elite Fitness) has a sale going on right now. This is the best deal I've seen on DURABLE kettlebells. Yes...even with the shipping! Check it out! EFS

Anthony Painter CPT: Upper body and core strength and conditioning

Anthony Painter CPT: Upper body and core strength and conditioning: "Stretch. Warm-up with jumping jacks, arm circles (like you did in school), and swinging your arms across in front of you and then back (mak..."

Upper body and core strength and conditioning

Stretch.  Warm-up with jumping jacks, arm circles (like you did in school), and swinging your arms across in front of you and then back (making a "t" when back).

• perform 10 push-ups (If regular push-ups are too difficult, start on knees)
• perform 10 military presses (overhead presses - 5 each arm)  *To make this exercise more difficult and strengthen your core, stand on only one leg - if the weight is in your right hand, stand on the right leg.
• perform 10 kettlebell rows (each side)
• perform the plank for 30 seconds (push-up position, draw naval in, and hold body straight - to make more difficult, rest on forearms instead of hands)
• perform 20 (10 each side) "marching" in place (draw naval in and march in place bringing knees as high as you can control each time) *To increase difficulty, bring right knee to left elbow and left knee to right elbow while marching.
• REPEAT as many times as you can in 30 minutes.
• REST as needed.

REPEAT stretches.
**Still don't have a kettlebell?  Make your own weights by filling milk jugs with water to your desired weight OR buy a kettlebell through me. Buy Now

Anthony Painter CPT: Training mom and dad

Anthony Painter CPT: Training mom and dad: "Wow! I had my 67 year old dad performing lunges to balance today! His workout: stretch 2 rounds of 15 stability ball crunches, 8 revers..."

Training mom and dad

Wow!  I had my 67 year old dad performing lunges to balance today! 

His workout:

• stretch
• 2 rounds of 15 stability ball crunches, 8 reverse crunches on a bench, and plank for 30 seconds
• 2 rounds of 5 "lunges to balance" each leg
• Treadmill interval training for 30 minutes (at highest intensity he is walking a very fast pace)
• 2 supersets of front raises and side raises with 2.5lbs each hand
• 3 rounds of compound sets performing 10 biceps curls with 15lbs and 10 triceps extentions (overhead) with 5lbs each arm
• stretch

Mom hasn't been training as long as dad, and she is still completing "phase 1" which concentrates on stability and endurance.  She too is making great progress.  (keep in mind that she has had a knee replacement and shoulder surgery)

Her workout:

• stretch
• 2 rounds of elevated plank (elbows on a bench instead of floor) for 1 minute and "standing march" 20 reps (10 each side)
• multiple sets of single leg balance (while standing, lift one leg off the floor and hold for 5-15 seconds and then switch legs)
• 2 rounds of 10 front raises, 10 side raises, and 10 single arm military presses with 2.5 lbs each arm
• Treadmill interval training for 15 minutes (at highest intensity she has just begun to sweat)

Circuit: 2x
*some exercises change on second round

• 12 kettlebell swings with 10lb kettlebell (*15 squats to overhead press with 10lb kettlebell)
• 25 reps on machine bench press (approx. 20lbs)
• 25 reps of leg press (approx. 75 lbs)
• 25 reps of pull downs (approx. 20lbs)
• 25 reps of leg extentions (no weight)
• 12 reps of biceps curls with 5lbs each arm
• 12 reps of kickbacks with 5lbs each arm
• stretch

***ONLY have a kettlebell or no weights at all?  Fill up some milk jugs with water for weight.