Tag: LSKM

Documents, Interesting Fitness Articles

Fitness Tips – March 2016

Lightning Strike Self Defense

 

  1. Eat a balanced diet, lower in fat, lower in sugar and higher in fiber.
  2. Diets don’t work. Exercise is the bottom line behavior for weight management.
  3. When trying to lose fat, aim for a maximum of 4 pounds a week excluding water weight.
  4. People don’t stop exercising because they grow old, they grow old because they stop exercising.
  5. It’s easy to lose weight. The challenge is to keep it off. Exercise works…maybe try it?
  6. Don’t worry so much about your heart rate when you exercise. Use common sense and pace yourself so you can talk.  
  7. One of the best ways to reduce stress is to exercise – this is a common fact!
  8. The older you are, the more important it is that you get exercise. Exercise makes bones denser. Exercise helps maintain mobility.
  9. Exercise, if it were a pill, it would be the most widely prescribed medicine in the world.
  10. Statistics are like bikinis. They only reveal half the truth. – Men’s Fitness – 
  11. Upper-body weight training will help women maintain lean body mass. – Women’s Health & Fitness – 
  12. The best aerobic exercise is the one you’ll do every day.
  13. If you don’t seem to be getting more fit, you may be exercising too hard or the wrong way.
Documents, Fitness Challenge Weekly

Terrible Tuesday Tabata – March 20th 2016

Lightning Strike Self Defense

Hello Everyone,

Just a reminder from the Tabata King himself!

6 TABATA RULES

To get the most out of your Tabata workout, follow these guidelines:

  1. Warm up for at least 10 minutes. That’s part of the original protocol.
  2. Use full-body exercises that engage as many muscle groups as possible.
  3. Exercises using bodyweight, a weighted vest, or free weights are all acceptable.
  4. Go full-tilt during the 20-second bursts. Seriously, don’t slow down.
  5. Try hard to find your breath during the 10-second rests. Good luck.
  6. Be prepared to sweat … a lot.

Now onto the workout!

  1. Modified Cockroach 45 sec – 

Starting with a jump, land and crawl as fast as possible forward for 8 paces. Stop, get up, and jump in the air, land and crawl backwards in a crab walk for 8 paces.

2. Push ups – 15 secs – 20 secs

3. Frog Jumps – 45 secs 

Drop into a squat with BOTH hands touching the ground, then jump in the air with the knees tucked up. Repeat quickly.

4. Lunges Backwards – 15-20 sec

5. Kick up Dance – 45 sec

In a Crab Walk position, staying in the same stop, alternate kicking up in the air with each foot as fast as possible. Repeat as many times as you can!

6. Hip Thrusts – 15-20 sec

In a Crab Walk Position, with your butt on the ground, lift your hips off the floor until you reach a straight table position, and repeat.

7. Finisher!!! Single Leg Burpee into Kick Throughts 1 min 30 secs!!!

<< COME ON YOU CAN MAKE IT>>

  • Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.
  • Start in a push-up position. Shift your body weight toward the right arm, and then kick to the left with the right leg. Alternate the movement on your left and right sides quickly.
Documents, Fitness Challenge Weekly

Workout of the Week – March 20th 2016

Lightning Strike Self Defense

Hello Everyone,

This time around, I am preparing a new workout plan for my new client and it’s almost ready, when it is I will be sharing it with you guys too.  He wants to get Strong without the need of weights which is challenging because it will be based on fluctuation of exercises as well as hitting your top rep max a lot.

Anyways, here is your overall workout this week. I have done it and it’s challenging if you increase your weight every set and push yourself always!

4 sets of 12-15 reps – Start with 15 reps and increase load to get to a final set of 12 reps!

  • Shoulder to Shoulder Press – Use only 1 DB
  • Shoulder to Shoulder Chin ups
  • DB Romanian Dead Lift
  • DB Squat to Press
  • Inverted Australian Row
  • Push up to Unilateral Superman
  • DB Lunges

 

Remember 1 min between sets (MAXIMUM) and do each exercise back to back without stopping!

Overall Strength is a challenging accomplishment but with these exercises per week, it shouldn’t be an issue! Good luck…