exercises

3-day workout program for an average 165-lb female

3-day workout program for an average 165-lb female

The following workout plan is designed for someone who hasn’t worked out in over 6-months, a beginner, and looking to lose fat & tighten up their glutes and core. When designing a program, it’s important to hit each movement pattern AT LEAST twice per week: Hinge, Push, Squat, Pull, and Lunge. To avoid an injury, use lighter weights (12–15 reps) and moderate rest periods (1–2-minutes.) Each new week, add a little more weight and never compensate weight over form. 

_Z3A3426.jpg

If you’d like private personal training in Santa Monica or Los Angeles, Go to www.showupfitness.com to schedule your complimentary assessment.

Day 1: Do exercise 1 and a together in a set, rest 1–2 minutes, then repeat for three rounds. 

1. Goblet Squats 3 sets of 15 — start with 15 lbs and then increase the weight each set to make it more challenging. 

a. Planks 3 sets of 30 seconds

2. Dumbbell Rows 3 sets of 15 — Start with 10lbs and then each set, increase 5 lbs.

a. Bicycle Kicks (No band) — 3 sets of 10 per side.

3. Incline Dumbbell Press 3 sets of 15 — Start with 10lbs and then increase weight per set.

a. Bicep Curls 3 sets of 15 — Start with 8–12lbs and challenge yourself per set

4. Floor Bridge 3 sets of 20 — Body weight with 30 seconds rest between sets.

a. Walk for 15–30 minutes depending on how much time you have

Day 3 (give yourself 1 full day of recovery between workouts. We challenge you to walk for 30 minutes every day.)

1. Step-Ups 3 sets of 10/leg — Body weight, use a bench if there isn’t a step / box.

a. Split Stance Military Press 3 sets of 12 per arm — Begin with 8–12 lbs, increase per set.

2. Dumbbell Row (knuckles up) 3 sets of 12 — Will be slightly different from last workout, the weight will be the same or slightly lower.

a. Tricep Extensions — 3 sets of 12

3. Tall Kneeing Face Pull — 3 sets of 15

a. Side Planks — 3 sets of 15–30 seconds

b. Body Weight Push-Ups — 3- sets of 5–8 eccentric (just the negative)

4. Walk for 15–30 minutes

Workout 3 (day 5)

1. Squat and a row — 3 sets of 10 per arm

a. Planks for 20–30 seconds (try to beat Workout 1’s time.)

2. Goblet Squats — 3 sets of 15 (use 5lbs heavier than Workout 1)

a. Lateral Raises 3 sets of 15

3. Aussie Row (Inverted Row) — 3 sets of 10. Start with the bar higher (shoulder level) and bend the knees. After 1 set, lower the bar or keep legs straight.

a. Stability Ball Taps — 3 sets of 15 (make sure to squeeze thighs into ball.)

4. Walk for 15–30 minutes

Make sure to follow us on INSTAGRAM

How Should You Squat?

How should you be Squatting?

By: Bret Lusis, CPT Show Up Fitness Santa Monica

Let me introduce you to some 90's basketball players: Manute Bol and Muggsy Bogues.  

how to squat manute bol and muggsy bogues Show Up Fitness

Manute is one of the tallest to play the game- 7'7, while Muggsy is 5'3, do you think these two should Squat the same way?  HELL NO.  Bodies are different, and in this article, I'm going to explain why people should change up their Squat.  

In certain lifting communities, people are told to line up their feet a specific way (NSCA say's 10-15 degrees of external rotation), while others say parallel.  What about the jacked dude with the biggest quads who says you need to squat like him?  Which one is it?. In today's world with social media, if someone has success, or a ton of followers, people naturally try to re-implement that pattern to emulate what they've done.  It must be that simple to do what Mr. & Ms. Tool / Toolette with 1.5 million followers says to do, right? Wrong!!!!  For the most part, bodies are built differently.  In this article, I will discuss three topics that should ultimately decide how your stance is going to be under the bar: Anatomy, Mobility, and Stability.  

1. Anatomy is the structure of the body and the relationships to its proximal and distal joints.  My femur may be longer than yours, or maybe your torso is longer than mine- we're all different.  Maybe your femoral head inserts into your acetabulum posteriorly to anteriorly, while the person to your left may have an articulation that is at 90 degrees.  Take a look at the following femurs, do they look the same?  What do you think will happen if they are instructed to squat the same way?  The important thing to understand is bodies are different.  If my bone structure is built differently than yours, odds are we're going to move differently. One variable is the depth of the hip sockets (acetabulum depth varies from person-to-person.) This will determine the maximal depth before you “butt wink” and the width at which your feet are externally rotated. 

As you can see, these two Pelvis's are different in width and height...

pelvis bone structure for the squat show up fitness

And these two femur's articulate at different angles.  One is closer to a 90 degree articulation, while the other is closer to 45 degrees.

femur length and articulation for the squat Show Up Fitness Santa Monica Dublin

 

2. Mobility is the ability of a joint to go through it's optimal range of motion (ROM.)  This varies from person-to-person, gender, age, and prior injuries.  My mobility has never been great.  I remember when I first started squatting it felt so awkward. My heels would come off the ground, my back rounded, and I damn near fell over! Unlike anatomy, mobility can potentially improve by practicing and establishing the proper motor behavior.  If I would've continued to squat with those faulty patterns, I would have created poor motor behaviors.  Instead, I worked on a stance and pattern that allowed me to program proper mechanics.  Never compensate weight for form, this will lead to bad behaviors, and potentially an injury.  

3. Stability deals with maintaining a strong and sturdy core. One thing that I learned when I attended the Show Up Fitness Academy is how to properly brace and engage my core.  You know that guy in the gym who makes a loud sound when he Squats?  Ya, that's me, I'm that tool who grunts when I have a ton of weight on my back, but it's for a reason.  When I grunt, it's because I'm creating a large amount of pressure in my core (intra-abdominal pressure) which allows me to utilize the Valsalva Maneuver.  The valsal what?  The ability of my core to create a lot of pressure to stabilize my back.  This fluid ball is why lifters use a belt.  The greater the surface area on your front-side allows for greater protection for the lower back.  I suggest to use a belt whenever you're lifting a weight above 80-85% of your 1rm.  Knowing how to properly brace your core and engage other supporting muscles can be a major factor in stability for your lifts.  

In the following image, we have a student at the Show Up Fitness Personal Training Academy in Santa Monica (the best personal training school EVER!)  On the left, the student has around 30-35 degrees of internal rotation.  After we did a few drills to activate his anterior, lateral, and posterior core, look at the increase in ROM, it's around 45 degrees (optimal ROM for internal rotation at the hip.)  So this begs the question, is it mobility or stability?  To me, it looks like his restriction is due to a lack of core stability.  This image should challenge your mindset the next time you go to stretch some "tight" muscles.  Are they truly tight, or is it a neuromechanical mechanism to protect the body from weakness in other areas? Hmmmmmm.  SCIENCE :)

internal rotation stability vs mobility drills

Conclusion:

Not everybody can get under the bar for the first time and have great form. Shit, I Squat every week and am still learning what feels right for my body.  Ask yourself what feels the best, and how much weight can you do?  it’s important to take time to see where you feel the strongest, how it feels, and looks.  Mobility and stability may be something you can fix, your anatomy and bone structure is something that is not going to change. If someone is squatting 135lbs with their feet shoulder width apart and then they widen their stance to hit 185lbs, why not stay there? If the force production is optimized with optimal mobility and stability, you my friend, have found your proper Squat form.  Start out by experimenting with different stances (Shoulder width apart, feet externally rotated, wider stance….), whatever feels the best, and then how much you can Squat. Don’t compromise a lift just because someone says this is the way you have to Squat- CHANGE IT UP!  .

Pointers for Squatting

 Try to bend the bar on your back to engage the lats

 Pretend theirs an orange under your chin aka neutral.  

 Keep your back straight.

 Try to palm the floor with your feet (Ever tried to palm a basketball?  Do this with your feet to the ground.)

 Don't let your knees buckle inwards (knee valgus) aim to keep them between your big toe and little toe.  

 Brace your core as if you were going to be punched in the stomach.

The Best Uni-lateral exercises

Today's article is written by Show Up Fitness Personal Trainer Bret Lusis.

Why should we incorporate unilateral exercises into our workouts?

Limb Equilibrium 101

Before you read this, I wanted to mention a recent post by Eric Cressey - a top strength and conditioning coach and the go-to guy for baseball players.  He agrees that a strong Squat and Deadlift can be important, but when it comes to athletic performance, athletes primarily use one leg at a time, so uni-lateral training should be incorporated into an athletes program.  

Let's start off by explaining what a unilateral exercise is.  Unilateral training is a form of training where you workout one limb at a time instead of two (bilateral).  Rarely do you see individuals in the gym practicing unilateral exercises under-load.  The main reasons being,        1) that damn ego getting bruised by not being able to lift as much weight, and 2) it takes twice as long.  Ego and time aside, unilateral training can really pay dividends by helping improve your PR’s (Personal Records in the Squat by complimenting with some Bulgarians) or developing size (Single Leg Hip Thrusts alongside of Deadlifts- who doesn't want a bigger booty?)  Naturally, we have dominant limbs, so the need to "balance" out the body shouldn't be a priority.  As a nation, we need to stop fantasizing about being equally balanced.  We aren't supposed to be equal or else we would have two livers, and two pancreases etc.  Let me ask you this, do you remember lifting your first dumbbells?  I'm sure the weights were moving all over the place.  Eventually, this "imbalance" was fixed by performing the movement pattern over and over again.  It's not rocket science folks, if my left leg is stronger than my right, and I only train bilaterally (Squats, Deadlifts, Leg Presses), the weaker leg may not catch up with the dominant leg.  By implementing some unilateral exercises (Bulgarians, Step-Ups, and Lunges), I may be able to help bridge the strength gap because my weaker leg has to generate the same force production as the dominant one. 

Joint and Core Stabilization

Anytime you have weight distribution on one side and not the other, your body must compensate by engaging your stabilizing muscles of the core- when you do an exercise with 1-arm or 1-leg your core has to stabilize itself by bracing the core so you won't fall over.  Try this, grab a dumbbell with your right hand and start doing some unilateral Military Presses.  What do you feel?  You should feel the left abdominal and oblique region strongly activate.  Wallah, you see the benefits of doing these exercises?  It's important to note, by doing unilateral exercises, force production may be compromised.  I suggest programming these exercises near the end of the workout, or on their own day i.e. Day 1 Bilateral Squat / Deadlifts, Day 3 Bulgarians and Step-Ups.   Below are some of my favorite unilateral exercises I recommend to help balance out all of the bilateral movements we stereotypically do. 

How to make New Year’s Resolutions Stick

There are two kinds of people, 1-    Those who’ve accomplished everything and are successful because they SHOW UP, AND, 2-    Cowards who stick in their comfort zone and afraid of failing. 

Don’t begin by telling me that your New Year’s Resolution is to give up New Year’s Resolutions.  This is your time to put all your words into action by SHOWING UP!  One of the best feelings in the world (besides an orgasm), is the feeling one gets after accomplishing something that they’ve challenged themselves to do.  I’m going to challenge you to sit down today (probably hungover), and write a thorough list of what you’d like to accomplish in 2017…

First off, this is a shitty NYR list...

New Years Resolution Show Up Fitness Santa Monica

To make your NYR work, there needs to be actionable steps...Goal #1 – Lose Weight.  

Why?  I want to feel better and look amazing naked.

How will you accomplish this? I need to get a gym membership on 1/3, meet with a trainer, and then every Sunday, plan my workouts for the week (Win the Week.)

Hurdles? Overwhelmed with information and diets.  Not sure where to start and I have limited funds.

How will you feel when you accomplish this goal? If I could get into the best shape of my life in 2017, the year would be a success!  I would feel amazing, especially when I see my ex's fatass.

How will you feel if you do not accomplish this? A worthless pile-of-shit.  Another failure stacked up in my pathetic life. 

Amazing vs a worthless pile-of-shit.  This is your decision to make, which one shall it be?

ACTION ITEM – Post up motivation quotes and images.  By implementing a Positive F&^%$#@ Mindset, I want you to tell yourself DAILY how badass you are.  Go over your braggart sheet.  Put your favorite country song on (or whatever y’all listen to today) and go over that list.  Even if the list is small because you’re focused on the negative (NO MORE KAM’S aka Negative People), focus on that one positive thing.  Maybe you’re a great listener, friend, dog-walker, have awesome hair, or can drop it like it's hot- focus on the good in your life. 

SMART goals Show Up Fitness Show Up Fitness personal training academy

Now start over with goal number 2: i.e. Stop Smoking... Why?  How will you accomplish this?  Hurdles? Etc.

Designing a detailed New Year’s Resolution list should take you a few hours.  The more time that you put into it, the greater the likelihood of your success.  I want you to be part of the 5% who accomplish their New Year’s Resolution goals.  I’m going to help you by giving you a month of workouts for FREE.  Remember, the goal is to WIN THE WEEK by SHOWING UP and maintain a POSITIVE F&^%$#@ MINDSET.  Here’s your key to success:

Day 1: Legs:  Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Goblet Squats 3 x 12, Lunges 2 x 10, Leg Press 3 x 15, Step-Ups 3 x 12, *Walk for 30-minutes 10% incline 3.0-3.5mph

Day 2: Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Chest Press 3 x 12, Dumbbell Row 3 x 12, Push-Ups & Inverted Rows 3 x 10, Bicep Curls, Lateral Raises, Tricep Extensions 3 x 10 (tri-set) *Bike for 30-minutes

Day 3: Legs Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Goblet Squats 3 x 15, Leg Press 3 x 20, Step-Ups 3 x 15, Leg Curls & Leg Extensions OR Hip Abductions & Hip Adductions 3 x 15, Pallof’s into Planks 2 x 10 reps / 15-second max contraction holds, *Stair Stepper for 30-minutes

Day 4: Upper Body: Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Cable Row 3 x 15, Military Press 3 x 12, Incline Dumbbells into Bicep Curls 3 x 12, Lat Pull-Downs into Tricep Extensions, Ball Bridge with Band Pull-A-Part 1-minute & 15 reps, Push-Ups & Pull-Ups 2 x 10, *Run for 30-minutes

Day 5-7:  Walk for 60-minutes daily.  Take a Spin Class, buy a month of Classpass and take cardio classes;  these days are to fulfill your FUN part of working out (hikes etc.)  The 4-days of lifting weights are non-negotiable.

* Whatever form of cardio you enjoy if your goal is to maximize fat loss.  If you wanted to do a 2-3 hour hike on days 5-7, then you could add in one more set of each exercise (4 instead of 3), and skip out on the cardio and do whatever exercises you like instead i.e. abs & thighs.

Diet

NONE.  Continue to eat like you have, let’s focus on one thing at a time and not make it overwhelming.  How many times have you tried a workout plan with a diet, detox, magical pills, and this stupid waist cincher?  Ya, the more you pile onto your plate, the greater the likelihood of failure.  I want you to WIN THE WEEK for 4-consectutive weeks and see how you’re feeling then.  I will suggest to drink more water, and eat more protein.  After a workout, chug down a protein shake.  If you’re not eating breakfast, start by consuming 30g of protein. 

You'll be successful in 2017, tell yourself that right now.  Repeat it.  If you want some help making some goals, send me an email or a text and I can help challenge you.  We have 52-weeks to win; January is only four, so don’t get discouraged if you don’t win them all.  I want you to change your thought process by looking at the big picture (52-weeks vs 1 week.) 

I guarantee you if you adopt a Positive F&%$#@# Mindset and Win the Weeks by Showing UP, 2017 WILL be your best year yet.  The best part?  It won’t only be aesthetics, you’ll accomplish more within your profession, family, love life, and self-confidence.  The key is to believe in yourself, and it all begins by SHOWING UP!