12 Days Of Christmas Workout

12 Days Of Christmas Workout is a full body, bodyweight only workout. It’s set up like the classic Christmas song.

Start with 1 Squat Jack, then 2 Burpees and 1 Squat Jack, the 3 Pushups, 2 Burpees and 1 Squat Jack

Your last round starts with 12 Squat Jumps and finishes with 1 Squat Jack

The video above has a demo of each movement, so you can know exactly what to do

Great workout to do at the gym, or at home! Give it a try

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Day 1 – 30 Day Bodyweight Challenge

In an effort to push you to not wait for the new year, and new years resolutions, we will be starting the 30 day bodyweight challenge.

No gym needed. No equipment needed. And just a small block of time (all workout should take under 30-40 minutes to finish)

DAY 1

Interval style workout, split into two parts.

Part 1: 3 rounds — 4 exercises– 30s work, 20s rest
60s Full rest
Part 2: 3 rounds — 3 exercises– 30s work, 30s rest

30s Jumping Jacks – 20s Rest

30s High Knees – 20s Rest

30s Squats – 20s Rest

30s Toe Touch Jumps – 40s Rest

Repeat 3x – Then 60s Rest

30s High Plank – 30s Rest

30s Pushups – 30s Rest

30s Mountain Climbers – 30s Rest

Repeat 3x

Total Time: 21 Minutes

If you want to try out the 30 Day Bodyweight Challenge For Free, Using The 1LIFE1YOU Fitness Training App, message us on Instagram and we’ll set you up!

Why YOU Should Be Doing Deadlifts

It’s the ultimate “Picking things up and putting them down” exercise.

Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?

Some quick nerdy info on Deadlifts:

1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.

2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.

3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.

Ok. So…. How should you properly do a Standard Barbell Deadlift??

1. Stand with your feet midway under the barbell

2. Bend over and grab the bar. Arms about shoulder-width apart.

3. Bend your knees until your shins touch the bar.

4. Lift your chest up and straighten your lower back

5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)

6. Hold for a second, then reverse the steps.

7. Congratulations!

We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…

If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??

Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).

Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.

If you have kids, picking them up is technically a deadlift.

All the way to picking a pen or pencil off the ground.

ALL motions that simulate the process of doing a deadlift.

Or, picking up your friend lol

So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.

I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!

Football Workout Challenge

Football season is officially underway! College and the pros have started up, and I know a lot of you will be sitting at least 3 hours (some, probably ALL DAY & NIGHT) watching football between now and January/February.

I wanted to make up a workout challenge to at least get you up and off your couch during the 3-8 hours you’ll be watching the game(s).

It’s simple. When you see a particular play happen, you do the challenge exercise that goes with it.

For example:

If a quarterback gets sacked, drop and do 10 pushups.

Got it? Good!

Go enjoy the games. Hope YOUR team doesn’t lose šŸ˜‰

The Spell Your Name Alphabet Bodyweight Workout

I’m a big fan of creative workouts. I know you get results from consistency and following a plan and progressions. But, every now and then, you should break the norm and do something different.

And this is definitely something different!

I came across a version of the SPELL YOUR NAME WORKOUT years ago, and we’ve been doing different versions of it ever since.

This is the fully Bodyweight version. No equipment needed (just something sturdy to do tricep dips on).

How does it work?

1) Take your name (Nick Sherman), and match each letter to the exercise and reps attached.

My name’s workout will go like this:

N- 5 Burpees. I- 10 Toe Touch Jumps. C- 25 High Knees K- 30s Squat Pulses. Then I’ll do my last name, and sheesh!

2) Do the workout.

Alternative ways to do it is, to do multiple rounds of your name.

Or, add in someone else’s name.

When we do it in the studio, I have an Iron Man helmet with a lot of little pieces of paper with different names on them to randomly pick a name.

“Fun” Times lol

Try it out and let me know what you think!

Count Calories To Lose Weight

In the simplest way possible, to lose weight you need to eat fewer calories than you burn.

Without getting to science-y, for example: Person A (we’ll call him Albus) burns 2000 calories a day. If Albus eats 1800 calories a day, he will see weight loss.

But, if Albus eats 2500 calories a day, he will gain weight.

What are calories?

Calories are a measure of energy, normally used to measure the energy in foods and drinks.
You use the calories that you eat and drink for essential functions such as breathing and thinking, and day to day stuff like walking, talking and eating.

(It’s why you see on social media: TOP FOODS FOR BRAIN FUCTION!)

Now, any extra calories your body feels is not essential to you will be stored as fat. And continually eating more than you burn will cause weight gain.

Calories matter. Every diet that promotes weight loss is just a gimmick to try and get you to eat less than you burn.

How many calories should you eat?

That answer is completely up to you. It’s incredibly individualized. A 200lb 25 year old man who works out 4 times a week will need more calories than the 70 year old woman that doesn’t work out at all.

If you want to lose weight, you must eat at a calorie deficit. The wonderful thing about the internet is that it’s way easier now to find your proper calorie intake number for weight loss.

Tools To Help

Calorie calculators HERE, HERE

Or you can use apps like MYFITNESSPAL or LOSEIT

And it’s as simple as putting in your info, and them giving you a number based on your weight loss goal.

My personal go to choice if MYFITNESSPAL. I’ve been using it for YEARS. It’s helped me lose weight. Helped me gain weight. And everything in between.

Once you have a calorie number, now it’s on you to weigh, measure, and track your food to make sure you are eating the right amounts.

And we will be taking about weighing and measuring food soon!

Ps. You do not need to count calories to be HEALTHY. I am strictly talking about the method I think is the best to lose weight.

Healthy does not have a scale number!