A Week Of Dumbbell Workouts

On our last fitness post, I shared a week’s worth of Bodyweight workouts

A Week Of Bodyweight Workouts

This post is for those who have a set of dumbbells to use for their home workouts

We have 2 strength workouts, 2 circuit workouts, and 1 AMRAP style workout

I put them all in graphic form to make it easier for you to save them and try them out. If you do, post them on social, and tag us @1life1youfitness

5 Healthy(ish) Things To Do While On Quarantine

There’s only sooo much Netflix you can watch before you start thinking how you can be the next Tiger King…

I made a list of a few things you can do to pass the time

1. Try Out Those Pinterest Recipes

I think everyone who is on Pinterest has a board of food recipes that they say they’ll try but never do.

Now is a great time to pick one (or all of them) and see how they turn out.

2. Exercise (duh!)

Not being able to go to the gym or go to your classes should not be an excuse to skip your workouts.

And, you definitely don’t need equipment for a great workout.

Bodyweight workouts and exercises can be just as challenging. And you can keep things interesting by changing variations, sets, reps, times…

I can name about 20 different leg exercise variations to do without any equipment needed.

Need help, or guidance? Email me for a 30 Day Free Bodyweight Workout Plan, through the 1Life1You Fitness Training app.

3. Pick Up A Hobby

Take this time to learn something new. Play an instrument. Learn to sew/knit. Write. Paint.

Bring your creativity out and start doing and making

4. Take a walk

You’ll drive yourself crazy being in the house 24 hours a day.

Go outside. Get some fresh air.

Be smart. Keep practicing social distancing

5. Get Some Sleep

A lot of us really don’t know what a proper amount of sleep feels like.

When’s the last time you’ve had 7-9 hours of sleep?

Well… now is the perfect time. Sleeping in a little longer has been amazing for us. How about you?

That’s 5 things. Do you have any more that can be added to our Healthy(ish) list? Let me know.

A Week Of Bodyweight Workouts

Another month of social distancing means another month of the gym being closed. So, a bunch of people are stuck to workout at home with no actual workout equipment.

I’m just going to try and help out as best as I can, and share 4, no equipment needed, workouts for you to do.

AMRAP 20 : Descend

*Set a timer for 20 minutes, and complete as many rounds/reps as you can of the following:

50 Jumping Jacks

40 Step Back Lunges

30 Pushups

20 Ab Twist

10 Crunches

Bakers Dozen Circuit

*Complete 2 Rounds. 13 Exercises. 13 Reps Each.

Squat Jacks

Pushups

Knees Up Crunch

Leg Raises

Mountain Climbers

Air Squat

Side Lunge

Burpees

Toe Touch Jumps

High Knees

Squat Jumps

Plank Shoulder Taps

Plank Punches

8 Minute Abs

*Set a running clock. Do each exercise for 60s, then move directly to the next exercise. 

Sit-ups

Ab Twist

Knee In/Outs

Half Get UPS

Flutter Kicks

Reverse Crunch

Leg Raise to PopUps

Toe Touch Reach

EMOM : Burpees +

Set a timer. Every minute on the minute, do the following:

Minute 1: 5 Burpees + Max Reps of Squats

Minute 2: 5 Burpees + Max Reps of Lunge Jumps

Minute 3: 5 Burpees + Max Reps of Plank Walk Outs

Minute 4: Rest

*Repeat 4-5 times*

Try these workouts and let me know how it goes.

My next post will be for those working out at home and have a set of dumbbells…

For custom workouts, sent directly to your phone or tablet, check out the 1 on 1 coaching option of the 1Life1You Fitness Training App

Why (& How) You Should Start A Podcast

Everyone has something to say. And we are in a time when people are taking in more audio content then ever before.

Millions of people are checking out Podcast every day. Places like Spotify have made podcasts a huge focal point.

So, why should YOU start a Podcast???

If you have a hobby.

A thing you love to watch.

Listen to.

Talk about.

Collect.

Do.

Build.

Create.

You can listen to the 1LIFE1YOU podcast here

If you have a small business or dreams of a business…

No matter how small or large the niche is, there is an audience for you.

Whether that’s cooking or 80s hip hop or independent wrestling or current events, you can talk about these things, promote it, and gain listeners and a fan base.

A different reason to start a Podcast is to share your story. 

It can be about parenting. Or being in the workforce or an entrepreneur or having a side hustle. 

It can be about your ups and downs in life.

There are people out there that can always relate to what you are going through, and that in turn can help you and them out. 

I think you should start a Podcast. Whether that’s to talk about a hobby or passion or to talk about business or to tell your story.

Audio is how we, as extremely busy people, are taking in our information and entertainment. And whether you have 1 listener or 1 million, it’s worth giving it a shot!

I personally use ANCHOR.FM to record, set up, and distribute my podcasts.

My process is extremely simple:

  1. Record my audio using the Voice Memos app in my phone.
  2. Upload those memos as a New Episode in the Anchor app
  3. Create a title and description
  4. Hit Save & Publish

That’s it! Anchor basically does the rest in terms of getting it to other platforms, like Spotify, ITunes, Google Podcasts, Stitcher, etc…

I talk about more about my podcast set up in the 1st couple minutes of this vlog

I listen to ALOT of podcasts (probably more than I listen to music).

Some of the ones I check out regularly are:

Thr33sCo Podcast (Friends of mine. They talk a lot of current events)

GaryVee Audio Experience (Business/Mindset)

Joe Budden Podcast (Current events, mostly in the hip hop culture space)

Chasing Excellence (Fitness / Mindset)

Crime Junkie (Murder / True Crime stories)

New Day Pod (Wrestling Group telling stories)

Do you listen to podcasts? Which ones are in your rotation? 

GoWoD Mobility App 1 Month Review

I’ve been wanting to get into a stretching/mobility/yoga routine for a while. I’ve started a few different things, but nothing stuck.

YouTube videos. Nope.

Pinterest posts. Nope.

Doing it myself. Definitely nope lol.

I follow a lot of different athletes, and a lot of high end CrossFit athletes use, and are sponsored by, GOWOD. So, I figured, if it was good enough for some of the fittest people in the world, it has to be at least worth checking out.


It’s an app. Which is great for me, because my phone is an extension of my hand.

Download. 14 Day Free Trial? Yes!

I put in all the basic info about myself, then take the initial mobility test.

It only takes a couple minutes, going through a bunch of different movements and motions. Trying to find out where my strong and weak points are. Once it’s done, it gives an overall percentage of mobility, and my strong and weak points.

My Day 1 Results

As you see, my strong point was my shoulders, and my weak points were my posterior chain.

From there, it built an option for a daily mobility routine (8/15/22 minutes), with a focus on my posterior chain.

It basically tells you to do your homework, and retest in a month.

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Some of the features:

There’s an option for pre & post workout stretching. Where you log in what exercises you’re doing today (squats, deadlifts, bench press, running, etc…) and put you desired time in, and it gives you a routine to do before and after your workout.

You can pick and choose your own routine based on:

TYPE: Massage, Banded Stretching, Stretching

ZONE: Pick a body part to work on, and a list of stretches pop up

TOOL: Choose stretches based on your accessible equipment (Barbell, Foam Roller, Bands, Lacrosse Ball, or nothing)

Overall Thoughts:

I think this is a well put together app and program.

It has a large library of mobility/stretching exercises to do for your full body.

The interface is super easy to use.

It’s not targeted for the commercial gym goer. This app is marketed for CrossFit style training. So, if you’re about machines and cable resistance in the gym, this may not be for you. 

Rating: 8.75/10

I really enjoy the app. I’ve used it almost every day. And will continue to. I say, at least try out the free 14 day trial. 

If you enjoyed this blog review, let me know if I should do more of these. 

WHY YOU SHOULD SIGN UP FOR A RACE

On your marks. Get set. GO!


And you’re off.


If you’ve never done some type of fitness event/race, this is basically how it goes. Maybe with a bell or a guy just yelling on the side, but that’s about it. Then you’re on your way to the finish line.



For a lot of people, these type of events “aren’t for them” or they “aren’t in shape enough” or “ready”… But, I’m here to tell you that YOU ARE!


Races / Fitness events are great for a bunch of reasons, and I want you to sign up for one (or 10 lol) today. And I’ll tell you why you can and you should.

NEED HELP PREPARING FOR YOUR RACE? SIGN UP FOR 1LIFE1YOU FITNESS “1ON1 COACHING”


It Gives You Focus

Once you sign up, you have to start training, eating, and recovering right. Whether it’s a 5K or a marathon or a Spartan Race, your health and fitness program has to match your end goal (finishing the race).


Every time I’ve signed up for any race, I become more dialed in with my training.


Face Your Fears

A lot of people say, “I’m not ready” “I CANT” “I’m not in shape”… but, trust me, with a lot of these events, there isn’t “a shape”.


I’ve seen people who would be considered “overweight” run marathons, and I’ve seen Seniors run obstacle course races.


It’s not about be better than person next to you, it’s about just pushing yourself to be better. And we can all do that!


Accomplishment

There’s nothing better than seeing all your hard work pay off. And that feeling comes at the finish line.


The sense of accomplishment. The sitting on top of the world feeling is almost unmatched.


Run YOUR race. Your pace. And make it to the end, and tell me that doesn’t feel amazing

Are you going to sign up for a race? have you already? Let me know!

Also, philly area people, check out the local list I’ve put together of races happening this year — 2020 Races

Short On Gym Time? Try These Workouts

We all don’t have 2-3 hours to spend in the gym to hit everything we want. Some of us don’t even have an hour to get a workout in.

But these 3 workouts will get you in and out of the gym in under 30 minutes.

All these workouts are based on the AMRAP style of circuit training. AMRAP standing for “As Many Reps As Possible”.

Meaning, you set a timer for the prescribed amount of time, and you complete the circuit as many rounds and reps as you can in that time.

A quick example:
An AMRAP 5Min of 10 Pushups and 10 Squats. You would do those 2 movements for 10 reps each as many rounds as you can in those 5 min.

Got it? Great! Let’s get into these 3 workouts for you to try out.

AMRAP 16 Minutes:
8x Burpees
16x Sit-ups
16x Mountain Climbers
8x Air Squats

This one needs no equipment. All Bodyweight exercises, so you can really do it anywhere!

AMRAP 20 Minutes:
5x Dumbbell Deadlifts
5x Dumbbell Power Cleans
5x Dumbbell Squats
5x Dumbbell Overhead Press
5x Dumbbell Lunges (each leg)

This one requires a set of dumbbells. Though, you can use other equipment, like a barbell, kettlebell, or sandbag.

AMRAP 5 Minutes x2:
A) Power Clean & Press + Burpees
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round

Rest 2-5 Minutes

B) Squat to Press & Sit-ups
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round
Note: For Squat to Press (Thrusters), you can use any equipment you want.

Those are 3 quick, yet challenging workouts for you to try out. Let me know if you do and how they went!

These workouts are all available on the ALL ACCESS PLAN of the 1LIFE1YOU FITNESS TRAINING APP