Archive for the ‘Workout Routines’ Category

How to Work Out in the Daily Grind

Wednesday, January 18th, 2017

Lifting While You Work…

Being fit and achieving your goals is no easy feat, even if the basic idea is simple. Eat the right foods and push yourself. It doesn’t take a lot of time to figure these things out, especially with experts to guide you. It’s the execution where most people fail.

Working Dude

It’s hard to get fit, and it’s easy to skip that morning workout. It’s too cold, you need to go decompress after work, and the gym will be too crowded anyway… We make up a lot of excuses to get out of pushing ourselves. But the truth is, barring some serious circumstances, there isn’t an excuse.

While heavy gains require sticking to a fitness routine, if you really can’t make it to the gym, you can still maintain your fitness and be productive around the house. Homeowner projects provide plenty opportunities to maintain fitness, you just need to recognize that opportunity.
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An Active Recovery Day

Thursday, December 22nd, 2016

Another Blast From the Past

Looking back in my archives, I found this post from 2008; roughly 2 home relocations ago. About 8 years have passed, the ‘kids’ are teenagers now, the beach is in the backyard now instead of across the street, I still have those Powerblocks, and still love sprinting.

Rest dayToday however it’s about 30°F out, 3 days before Christmas, and it’s snowing. Sprints will be much more difficult, biking is nearly impossible, and the unheated garage is freeeeeezing! I’ve been working diligently as a personal garage gym builder though, and now I also have a doorway pull up bar, push up equipment, an ab roller, springs, and big ole rubber tubes that work great for dynamic resistance training.

If you’ve no idea what I’m talking about, read the follow piece that details my thoughts on active recovery in 2008 and what I accomplished on a warm sunny day in June. I still feel the same way about active recovery, and if you’re not using it on the occasional rest day you’re missing out on fun activities that can help engage your friends and family, burn extra calories, and improve the recovery process from your strenuous gym workouts.

Even medical journals documenting active recovery research have found that, “active recovery can be prescribed and still retain performance benefits over passive recoveries”. Don’t you miss out!

June 21, 2008 – A Day of Active Recovery

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7 Effective Exercise Proven to Shred Those Lady Thighs

Monday, December 19th, 2016

Here’s one for the ladies of Team Swole – a guest post by Emily of Body Shape 101

One of the biggest problems that women face is inner thigh fat. Flabby inner thighs that rub together while walking are not only a sore but irritating as well. Most people can relate as this quickly jogs their mind to painful friction burns especially when wearing a dress or skirt.

Besides this painful fact, inner thigh fat interferes with your figure and self-confidence as well. However, you’d be pleased to know that inner thigh flab is not chronic and that you can easily get rid of it through simple exercises. There are leg exercises and equipment purposely meant to curve and tone your legs, such as recumbent bikes, but you may need to indulge in some cardio exercises as well. 

1. Cossack Squats

This is a highly effective workout that targets your lower body. It will shape the glutes and thighs on all angles by burning the excess fat and in this case, inner thighs.  (more…)

The Thor Workout

Tuesday, December 6th, 2016

Chris Hemsworth hammerHow to Look Like Thor

The results of Chris Hemsworth’s Thor workout are clear for all to see in the media. As the film and the actor remain subject to a great deal of interest, many news and entertainment outlets continue sharing the best traits of Thor. But how did the Australian achieve his impressive physique in time for his work on the fantasy-action film?

It was ex-Navy SEAL Duffy Gaver who trained Hemsworth, and pushed the actor to gain 20lb for the role. Gaver devised an eight week exercise plan, which he split into two.

During the first four weeks, there was a careful focus on helping Hemsworth gain the level of strength appropriate for the God of Sky and Thunder. The second four weeks were dedicated to fat loss…

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The Best Pull-Up Workout You Can Do at Home

Monday, November 14th, 2016

Build Upper Body Muscle & Strength At Home

Pull Up Workout at Home

Pull-ups are simply one of the finest body weight exercises that can be carried out for your upper body. Pull-ups workout your core, back, arms, and shoulders working out almost every muscle in the upper body. Pull-ups can be performed virtually anywhere that you can locate a bar to cling from.

We all know about the normal pull-up; how tough they are! This exercise in itself demands great power, and if you cannot perform at least 20 standard pull-ups in a row, then I suggest you do not attempt any of these advanced pull-up versions until you can.
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What is HIRT (High Intensity Resistance Training) and How Should You Use It?

Wednesday, March 30th, 2016

What is High Intensity Resistance Training (HIRT)?

High Intensity Resistance Training (HIRT) is essentially resistance training for fat loss, and like HIIT, it really is a big deal. HIRT training is the most effective way to increase your Basal Metabolic Rate (BMR), increase your Exercise Post Oxygen Consumption (EPOC), and burn calories at the same time.

When using HIRT you will execute several exercises together (sometimes called a super-set or giant-set), for a certain number of reps per set, for a certain number of minutes, without rest.

Along with HIIT, HIRT is a useful tool when avoiding endurance cardio while trying to lose fat, and it actually increases muscle mass more effectively than HIIT.
Eat Stop Eat
HIRT training will give you the following benefits:

  • Increase metabolism for up to 36 hours post-workout
  • Outperform aerobic exercise in fat loss studies
  • Maintain muscle mass on a low calorie diet
  • Build muscle mass on a moderate to high calorie diet
  • Minimize fat gain on a high calorie diet
  • Burn more calories than endurance cardio
  • Increase muscle density
  • Improve anaerobic endurance
  • Improve aerobic endurance

You may supplement this info with the post titled, “What is HIIT?
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The Swole 3×5 Approach to Strength Training

Wednesday, February 10th, 2016

The Swole 3×5 Workout Routine

What's your strength goal?If you have been reading weightlifting materials for any length of time, you have probably heard of 5×5 training. It has definitely worked for many trainees. I even made excellent progress on a 5×5 program. But with all this 5×5 hype, has anyone stopped to think that there might be an even more efficient way to train?

In my experience, at least for experienced athletes, there is.

The Goals of Swole 3×5

This can be a powerlifting routine, a bodybuilding routine, or a conditioning routine. Sports athletes can use it, aspiring weight lifters can do it, beginners, novice, and advanced trainers can use it.

Swole 3×5 approach to strength training is a free weight routine designed to get you back into shape, to give you a break from a more mundane routine, or to blast you through a plateau.

Beginners

Learn how to put together an exercise program the right way. Learn all the basic compound exercises, as well as some variations there of. Start to build a foundation for future sports or weightlifting success.
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Where to Begin – Bodyweight Exercise

Monday, August 5th, 2013

There are two common comments that I hear from people that want to start on a fitness program. They can not afford to go to a gym. They do not know where to start.
Supergirl Push Up
Probably the best way to start involves no equipment and very little space. In other words, you can do it at home, in the park, whatever. Bodyweight exercises are just what they sound like; exercises that use your own body’s weight for resistance.

When used with no rest from one exercise to the next, not only can you get great resistance training, but fantastic cardio as well.

Below is an example of a workout that involves nothing but your own will and weight (and maybe a watch). If you are a beginner, do this one time through, three times a week.

For instance, Monday, Wednesday and Friday.
The next week, try doing it two times through on those days.
Then Four times per session.

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Leg’s Day: A Workout Guide

Tuesday, July 24th, 2012

Legs

Leg’s Day: A Workout Guide

Here is a brilliant leg training article from the team at JackedPack. If you don’t know, JackedPack is a membership subscription service that sends you a monthly box of the samples of the best in sports nutrition supplements.

You can subscribe for 50% off your first month by using the coupon code SWOLE at checkout.

One of the best feelings in the world is when someone says to you, “Oh my gosh, are those Giant Sequoias or are those your legs?” We hope that all JackedPack members and non-members alike are able to experience the satisfaction and benefits of leg strength and size, and that’s why we’ve dedicated this post to giving our lower extremities the attention they deserve. We want everybody to be squatting school buses and deadlifting beached wales back into the ocean. We have included a stellar legs day workout that incorporates some awesome exercises that are sure to have people singing Sir Mix-A-Lot every time you walk in a room.

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How to Run Interval Sprints on a Treadmill

Friday, May 25th, 2012

The High Intensity Incline Treadmill Workout

treadmill sprintsIf you’re looking to keep your cardio fitness levels running high throughout the year regardless of weather conditions or other hindrances, then the incline treadmill workout is the best training option.

Incline workouts offer many benefits.

For starters, it’ll help you simulate hill running, thus burn off colossal amounts of calories without having to go outside and stomach the bad weather. In addition, incline workouts are great boredom busters, hence if you dread indoor cardio training, use the incline to your advantage and make your workout more challenging and fun.

As a result, if you’re not doing an incline workout—at least once per week—then you’re doing yourself a big disservice.

Here are a few practical tips that can help.

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