Two times through - 

On "GO!" class performs 1 min cardio sprint. Go HARD! We will rotate between these 5 exercises: 

elliptical 8/10 (speed 65+)
spin bike
plate switches

Before rotating to next cardio sprint, class comes together for 30 slow count reps OTC of ONE of the exercises below. We will rotate between these:

DB biceps curls 15/20 ea.
step back lunges (1+1=1)
DB shoulder press 15/20 ea.
DB bent row 15/20 ea. 
OH DB triceps ext. 15/20

Daily Extras - 

  • Go bottom 2 bottom on all lifts.

  • Stand on 1 leg.

Workout Notes: 

  1. It's easy, you go from a cardio sprint to ONE of the lifting exercises. After that, switch to a different cardio. Rinse and repeat. Rotate through it twice.

  2. 30 reps is NO JOKE! We are specifically programmed to do sets of 20 at GPP. This will mean stepping way out of our comfort zones.

  3. Some of you might need more weight for those OH DB tris.

  4. Trainer will push you to be back to work within 15 seconds of the last exercise.

  5. If we run out of DBs, use a bar of the same accumulated weight. Might have to do skull crushers for tris. Skull crushers are easier than OH exts, use 2x the weight suggested.

  6. "Should we do these strict?" Um ... sure. Mostly do them the way you did them last time.

  7. Don't remember what you did last time? POST DAMMIT!

Musings …

It Doesn't Get Easier

(November 6, 2011)

I think the above (title) needed to be said at some point. In fact, as you get better and better at the workouts, as you become more and more fit and healthy, you will find that these workouts just get harder and harder.

You'd think the opposite would be true. After all, that is how THEY sell exercise to us. THEY tell us the more you do, the easier it gets, right?

It is hogwash!

EFFECTIVE, life changing exercise that lasts forever and looks good ON will not get easier as you go. You may recover faster. You may not get as sore. Maybe you'll even begin to enjoy it more, but in our experience, exercise only gets HARDER the better you get at it.

This is as it should be.

You should know, as you get better at these workouts you will start to experience a VERY strange phenomenon. You are likely to become sure that the workouts are getting harder and harder when, in fact, they are NOT.  You may also begin to become convinced that we are conspiring against you personally when programming workouts for you to perform.  Again, we are NOT. 

The truth is these workouts are only getting harder because YOU have become stronger.  You have gained more stamina, endurance, power, speed, agility, flexibility, coordination, balance and accuracy. As you have become much healthier and more fit, your ability to crank reps has increased.  This demands enormous levels of energy.  You have now progressed to the point where your ability to produce work has outstripped your ability to immediately recover from it.  

To get to this point you have done and learned much to assemble the basics of success. You have learned self-reliance and accountability. You have learned to muster the guts and the will to move forward through that which is painful, embarrassing, intimidating, unsightly and uncomfortable.  You have learned to pay much closer attention to the auxiliary necessities of nutrition, hydration, sleep, stress level moderation, recovery, physical limitations and injury management. 

These are not aspects of health which are considered by most. Neither are they well publicized. Why would anyone publicize this? Why would I? Hell, I can't think of a faster way to scare folks off. Nonetheless it is REALITY. And those who have walked through the fire that is "improved fitness and health" know all too well the realities of self-improvement.

If you are at this point, where you are convinced that these workouts are getting harder - I congratulate you. You are uncommon.  And you are to be congratulated. 

You have conquered this part of the journey. You have done the relatively "common," uncommonly well. While there are many more levels yet to conquer, your experience thus far predicts success in the upcoming challenges you have yet to face. It is our hope you will look forward to these challenges with an eye to ever increasing health.

Here is to you, and what you have accomplished. May you never look back.

By: Neil Anderson