Commercial Break Workout!! Built so even TV cannot get in the way!

Commercial Break Workout!!  Built so even TV cannot get in the way!

Shows of a hour duration have 46 minutes of show and 14 minutes of commercials.  These  are broken into 2 minute commercial breaks. So you circuits are built to fit into the commercials or done all together! (Remember the goal is to do the whole workout. I’m just giving you a format that give you flexibility)

 

Equipment needed: You and Something Heavy ( A dumbell, gallon jug, or a small child perhaps)

Recommended Rounds: 4 to 8 rounds

 

Circuit #1 x 2 minutes!

30 seconds x Squat to Sit

30 seconds x Pushups

30 seconds x Knee touch Crunches

30 seconds x Cat to Cow Stretch

Rest

Circuit #2 x 2 minutes!

30 sec. x Full Body Get Ups (lie face down the stand up!)

30 sec. x Shoulder Press (lift weight above your head)

30 sec. x Hay Balers (lift weight across your body from floor to ceiling as if you we loading a truck.)

30 sec. x High Knee Steps

 Rest

Circuit #3 x 2 minutes!

30 sec. x Dead Lifts (Bend at the waist and lift the weight using your hips, back and legs)

30 sec. x Shoulder Raise & Hold ( hold the weight out in front of you at shoulder height)

30 sec. x Squat to Sit

30 sec. x Bent over Rows (bend at the waist and lift the weight to your chest and and down)

Rest

Circuit # 4 x 1-2 Minute!

60 sec. x Cardio Choice! (Shadow Boxing, Elliptical, running in place, dancing with the kids, etc.)

Great Job!!

Dedicated to your success,

Sean Gogarty, SGO Fitness

5 Tips for a Lean and Long CORE

The “CORE” isn’t one muscle. Its several abdominal muscles all working together to keep your spine supported as it carries the weight of your upper body around on your legs. Please keep in mind that the 6-packs you see in magazines are not the norm in everyday life. That does not mean to says they are not attainable but the models you see in those publications often go through a regime of diet and fasting prior to a shoot to get that ripped look. (Not to mention the aid of Photoshop)

So what can you do to look your best in your shirt pulled up selfie in the mirror? LOL!

1) Get to Work: Find a workout program that challenges you and you can stick to. All the sit-ups and crunches in the world aren’t going to get you that long lean look if you aren’t regularly burning fat and calories. Remember to find an activity you enjoy  that you can do long enough, hard enough, and often enough to see results!

2) Balance: There are five main movements of the “CORE”, Stabilizing, Flexion, Rotation Right, Rotation Left, and Extension. You need to train in all these areas to have balance and strength.  Here are some basics:

• Stability: Plank Exercises, (More)
• Flexion: Crunches 
• Rotation Right & Left: Bicycle Crunches and Russian Twists
• Extension: Superman

3) Get off the Floor!: Training the “CORE” doesn’t always mean crunches. Here are some amazing exercises that are fun, challenging, and engage those tummy muscles!

• Medicine Ball Toss
• Bear Crawls
• Ball Slams
• Wood Choppers
• Inchworms
• Walking Lunges with Twists

4) Avoid Alcohol and Processed Foods!!: Nothing destroys that lean long look than the bloating effects of alcohol and the Munchies! Drink plenty of water and avoid the bad stuff when you can. Simple.

5) STRETCH!!!: Devote 10 minutes a day to your stretching. Not only is it an extra calorie burn, it will relax you, prepare you for your next workout, and give you a moment to acknowledge all the work you’ve done so far.

Dedicated to your success,

Sean Gogarty

SGO Fitness