Body Beast Bulk Shoulders and X3 Ab Ripper

So this blog post was from yesterday's workout. It was a late one, and I started falling asleep while I was uploading the photos to my blog, so I am day late and a dollar short! =). Whatcha gonna do right? =)

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Body Beast Bulk Shoulders was a great workout, and being that I love working out my shoulders, it made the workout pretty fun. Now as you know, the only way that you can get the best results physically, is when you are working on the exercises that you are not good at, you know, the ones you say "I really suck at those", and I will be the first one to tell you that I am terrible at yoga, stretching, and core workouts, such as abs and back core. So to balance my workout last night, I decided to end my Body Beast workout with P90X3 Ab Ripper, and don't laugh when I tell you this, but I was crying during the workout because it royally kicked by butt so bad! Remember this, if you want the best results, and you want to see big physical changes in your body, you have to be willing to do things that you don't like doing. You have to do the exercises that you are not good at, and more importantly, you have to change what you are feeding your body. Once you do that, trust me when I say this, you will not want to look back! And it won't just be about the physical changes that you are making, it will also impact your mind. It's not about a 90 day program, it's a LIFESTYLE!

So let's get it on!

You can get the Body Beast Workout Sheets here! 

WARM UP!

When doing a Body Beast Workout, you will go from one exercise to the next, then repeat until all reps are complete before going into the next set (round). For example, you will do a Lateral Raise for 15 reps, then go to the Arnold Press for 15 reps. After that you repeat the Lateral Raise for 12 reps and so on. 

SUPER SET:
- Lateral Raise, 15/12/8/
- Arnold Press, 15/12/8/8 (drop set)

 Arnold Press

Arnold Press

Lateral Raise

PROGRESSIVE SET:
- Upright Row, 15/12/8/8/12/15 (reps)

Suggestion:  Pick a weight that you can do for the whole set, don't get cocky! Cockiness doesn't get results, proper form and completion of the full set does!

Upright Row

Upright Row

SUPER SET:
- Alt. Front Raise, 15/12/8
- Plate Twist-Twist, 10/10/10

If you've never done this workout before, you will be surprised what you can accomplish with light weights! Bulking is not all about heavy weight, so get over it! =)

Alt. Front Lateral Raise

Plate Twist-Twist

PROGRESSIVE SET:
- Reverse Fly, 15/12/8/8/12/15

SUPER SET:
- Superman Stretch, 10/10
- Plank Twist-Twist, 30 sec/30 sec

Now it's time for P90X3 Ab Ripper! Holy Shitake Mushrooms!! =) I was glad to know that this abs/core workout was not 30 minutes like the rest of the X3 workouts, and now I know why! It's murderous =)

Tin Man Windmill

Tin Man Windmill

C-Y Reach

Sphinx Crunch Hold

X3 Ab Ripper Movement List: (15 minutes)
- Tin Man Windmill
- Dolphin Hops (talking about what I really suck at lol)
- C Y Reach
- Sphinx Crunch Hold
- 5 Way Abrinome
- Hip Drop Twist: Right
- Hip Drop Twist: Left
- Bridge Burners
- Speed Bike
- Burnout

COOL DOWN

And that's it guys! That was my BEAST Shoulders and Abs workout in less than an hour! Wanna workout with me? Check out my Free Online Fit Club, click here! I also do one on one workouts in my Online Challenge Groups, message me! =)

Get more information about P90X3 - click here!

It's time to MAN UP, and HULK UP!

PERSONAL TRAINING VS. BEACHBODY COACHING

It is clear that a number of people are now shifting towards changing their lifestyles and this is in regards to healthy eating together with routine exercises. Because of the positive results they experience, some usually become personal trainers or Beachbody Coaches. In looking at the two, it is seen that to be a personal trainer, you need to first acquire certification that will in turn give you the mandate to work as one. Many institutions are known to offer this type of certification and the truth is, it will generally cost you several thousands of dollars to acquire it. After getting it, you will then be required to spend many hours in the gym and this is because you will be constantly training people who are scheduled to come in or the walk ins. Apart from this, you will also be pressured into getting new clients since the gym has to be in business and this means having its doors open. As a personal trainer, you may or may not make a decent living and this is because it all depends on the number of people who are walking into your gym. And if you own your own studio, your expenses are even greater.

Compensation in Fitness by a Certified Personal Trainer and Beachbody Coach

Average Personal Trainer Salary - ACE Certification

Well, there is another option and it is to become a Beachbody Coach. Becoming one actually costs very little and making a huge difference in regards to people’s health is easy and this is because you get to coach people on the various fitness programs. This is by helping them change their lives for the better which is by giving them tips that will enable them to stay in good shape together with following a healthy lifestyle. 

Potential Yearly Earnings for a Beachbody Coach (2010)

As a Beachbody coach, you can also work in the comfort of your home and this is through your PC or laptop. Creating a facebook page and actually posting motivational and inspirational comments together with fitness modules or tricks to get in shape will actually ensure that you have a large following of people who are in favor of being fit. With this large following, you are more than capable of establishing yourself and this is by making your name known. This means that your income is not really finite but wide open to build wealth and it also ensures that you do not spend hours and hours of your life in a gym. So, why not become a Beachbody Coach today and enjoy the benefits!

Are you a Personal Trainer? Contact me and I can show you how to leverage your income with a Beachbody Coaching Business, and create passive residual income. It's truly a WIN/WIN.

Working out with 10,000 Beachbody Coaches - Coach Summit Las Vegas!

For more information on Beachbody Coaching - Click here! 

Get P90X Certified - Teach P90X anywhere!

3 of the COOLEST Shakeology Recipes for the SUMMER!

I just left LAS VEGAS, and it was super hot! I arrived in Florida a few days ago, and it's HUMID HOT! So what do you do when you feel like you are right next to an erupting volcano? You blend up some Summer Shakeology recipes to cool you down, that's what you do! Or at least that's what I would do =).

These three recipes will keep you cool, fill you up with the best super food nutrients that your body craves, help you gain natural energy, and help you stay fit and healthy! If you're down for that, then what are you waiting for, start blending!

Grapefruit Delight, Kiwilicious, and Strawberry Lemonade

Try the Shakeology Sampler - Click here!

Grapefruit Delight: (far left)
- 6 oz Grapefruit juice (fresh is best)
- 2 to 4 oz water (depending on your taste)
- 1 scoop Tropical Strawberry Shakeology
- 4 cubes ice
- Blend
- Grapefruit slice to get a fancy garnish!

The Kiwilicious: (middle)
- 1/2 scoop Tropical Shakeology
- 1/2 scoop Greenberry Shakeology
- 1 cup water
- 1/2 cup watermelon chunks
- 1 kiwi (peeled of course)
- ice to taste
- Blend away
- Kiwi garnish to show off to your friends =)

Strawberry Lemonade: (right)
- 1 serving Strawberry Shakeology
- 1 cup water or non-dairy milk
- 1 whole lemon (juiced)
- 1 tsp. pure maple syrup (yummy)
 For the best taste, use a blender and add some ice. The more ice, the thicker it will get. Feel free to use any kind of milk or milk substitute (almond, coconut milk, rice etc.) the more milk, the creamier it gets! Enjoy it to the fullest =) 

What can Shakeology do for you?


Oh look!!! It's me and Darin Olien, the Co-Creator of Shakeology! He travels the globe searching for only the finest ingredients for Shakeology!

Darin Olien and I at Coach Summit Las Vegas!

Start a Fitness Journey with Shakeology - Get a Free Fitness Assessment now, click here!

BUY SHAKEOLOGY NOW!

For more recipes, click here!

P90X - Shoulders and Arms + Ab Ripper X

Today I decided to do some P90X - just straight up lifting because I got my butt handed to me last night with my Insanity Max Interval Circuit workout, I totally forgot how long that workout was (59 minutes!).

Tomorrow I will be leaving Tampa and won't be back again until sometime in August, so I had to make sure to get another workout in at Powerhouse Gym in downtown Tampa, which in my opinion, is the BEST gym ever! I ended up doing P90X Shoulders and Arms along with ARX (Ab Ripper X), one of my favorite workouts within the P90X Classic program. I remember doing P90X for the first time back in September of 2010, and it is still a BEAST workout, just like it was back then! Maybe that's why I am so addicted to this extreme program, because it continues to challenge me in more way then one.

So without further ado, let's get into the workout!

As always, make sure that you get your WARM UP in, if you are at the gym, you can get on the treadmill and do a light job, and some nice ballistic stretches just to get the body ready. The workout consists of 5 rounds of 3 exercises (3 exercises performed 2X).

You can get the P90X Workout Sheets here! 

First Round:
- Alternating Shoulder Press
- In and Out Bicep Curls
- Two-Arm Tricep Kickbacks
Repeat

Alternating Shoulder Press

In and Out Bicep Curls

Two Arm Tricep Kick Backs

Second Round:
- Deep Swimmer Presses
- Full Supination Concentration Curls
- Chair Dips
Repeat

Deep Swimmer Press

Full Supination Concentration Curls

Dips on Plyo Box

Attention Personal Trainers - Get P90X Certified!

Third Round:
- Upright Rows
- Static Arm Curls
- Flip Grip Twist Tricep Kick Backs
Repeat

Upright Rows

Fourth Round:
- Seated Two Angle Shoulder Flys
- Crouching Cohen Curls
- Lying Down Tricep Extensions
Repeat

Seated Two Angle Shoulder Flys (on stability ball)

Crouching Cohen Curls

Tricep Extensions on Stability Ball

Fifth Round: (Bonus Round)
- In and Out Straight Arm Shoulder Flys
- Congdon Curls
- Side Tri Rise
Repeat

In and Out Straight Arm Shoulder Flys

Side Tri Rise

Right after my P90X Shoulders and Arms workout, I went straight into Ab Ripper X! As always, ARX always kicks my butt, I think my abs started cramping up LOL, at any rate, I finished strong!

Seated Crunchy Frog (ARX)

I finished off with a quick cool down on a Spin Bike and cycled for about 10 minutes, and that was it, DONE! =) It's SHAKEOLOGY TIME!

If you are ever in the Tampa area, make sure that you make a point and visit the Powerhouse Gym Downtown, you will not be disappointed, I promise!  Until then, join me for one of my upcoming Online P90X Challenge Groups. I have challenges beginning every Monday! For a FREE Fitness Assessment - click here now!

For more information on P90X Programs - Click here!

Take the P90X Challenge - Get RIPPED in 90 Days!

Insanity - Max Interval Workout

I did my "cuh-razy" Insanity Max Interval workout last night after a long day hanging out with my Coach Team. Here's the thing though, I worked out with Coach Jennifer Dennison who lives in Wisconsin, and guess where I was? Tampa, FL!!! You're like "what?" =) ha ha, we did an Online Workout which is something that we've been hosting with our Online Fitness Challenge Groups.

Insanity Max Interval Circuit

Take the Insanity Fit Test - Workout Sheets here!

I opened up 813 Fit Club back in early 2011, and it's still growing till this day, but the only downfall was that not everyone in the world could attend!  Now with our Online Fit Club Workouts, anyone can attend from anywhere around the world, and we have unlimited online workouts with each other in our exclusive Challenge Groups, it's absolutely amazing!

Free Online Fit Club - Click Here!

I'm going to be honest, I've been doing Insanity workouts now since 2011, and it just NEVER gets easier! When you think you're fit, Shaun T just puts you back in your place, and that's one reason why I love the workout so much, it pushes you to your limits, and that's when results happen!

Working out with Coach Jennifer at Coach Summit Las Vegas - 2013

Now that my coach team and I have started hosting these Free Online Fit Clubs and Online Workouts, it gives my coach team, my customers, and myself a lot more accountability with each other, and we've been seeing fantastic results. With these online workouts, it really promotes camaraderie, motivation, support, and accountability.....pretty much everything that you would need to stay focused on your goals! You've got GOALS right? =) Even more awesome, we do this from the comfort of our own homes, or wherever you can find a decent internet connection. You can use a Mac, PC, iPad, iPhone, or Android device, it's pretty darn cool!

Imagine doing Insanity with hundreds of people online - now that's INSANE!

Take the Insanity Challenge - Click here now!

If you would like more information about my Free Online Fit Club Workouts, click here! Are you just starting a Fitness Journey, and don't know where to start? No worries, simply click here for a Free Fitness Assessment, and I will be happy to give you some options to help you with your goals.

Get Insanity Certified!

Looking forward to working out with you, and feel free to stay posted here on my blog for more of my workouts, informative blog posts, and more! =)

Killin some Shakeology at Coach Summit Las Vegas!

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Body Beast Bulk Chest Workout

 Decline Push Ups "the crazy way"

(One-Legged Decline Plyo Clap Push Ups) Watch Video below!

Today's WOD was Body Beast Bulk Chest at my favorite place to workout, which is the Powerhouse Gym in downtown TAMPA, FL. I had Beachbody Coach Steven, and my buddy Aaron Wagner from Aaron Wagner Fitness join me for this BEAST UP session!

Just to let you know, I am not trying to bulk up, or gain mass, I mainly use the Body Beast Program to gain strength for my upcoming Obstacle Course Racing events, as well as just to stay strong and healthy. Body Beast can be catered to your fitness goals, but is mostly geared towards Body Builders and Fitness Models, but there are different workout schedules to suit every lifestyle. I highly recommend this program!

Let's workout: Click here to get the BODY BEAST WORKOUT SHEETS!

It always begins with a WARM UP which is about 2 minutes:
Jog, arm circles, bending the arms in right angle fashion to warm up the shoulders, a bunch of push-ups, and another light jog.

 

SUPER SET:

Incline Fly - 15/12/8

Incline Press - 15/12/8/8 (drop set)

FORCE SET:
Chest Press w/Rotation - 5/5/5/5/5

PROGRESSIVE SET:
Incline Press - 15/12/8/8/12/15

COMBO SET:
Close-Grip Press to Fly - 15/12/8

MULTI SET:

Decline Push Ups - 15/12/8

(this is where we went a little crazy)

Cobra to Airplane - 10

Russian Twist - 30 sec. 

(we actually skipped the ab exercises lol) 

One Legged Decline Plyo Clap Push Ups 

(instead of regular decline push ups)

And then we decided to do Weighted (45lbs) Decline Push Ups

(of course we were already wasted from the workout)

WATCH THE VIDEO BELOW:

Oh and while we were just minding our own business, we saw these MONKEY BARS, so what would you do? Exactly, so we did them too! =)

 Aaron Wagner - Visit his website here!

 Coach Steven Cartagena - Check him out here!

It was a HELLA workout! Total workout time, hmmmm, not sure, but the Body Beast Bulk Chest Workout alone was about 30 minutes. We also did a 1 mile cool down run. Today was a good day! =)

Ask me about my Online Body Beast Challenge Group - Beast Up with me!

For more information about Body Beast - Click here!

Take the Body Beast Challenge - Man Up. Hulk Up!