Weekend Warrior Workout--Got 15 Minutes?

Hey LiveWELL Team! This weekend workout is pretty simple – it’s a 15-minute, kick butt, full body circuit!

Here’s your mission, should you choose to accept it: Perform as many rounds as possible in 15 minutes!

Single-Arm Kettlebell (or Dumbbell) Thrusters – 15 reps each side
Kettlebell Swing – 15 reps
Renegade Row – 15 reps each side
Jump Squat – 15 reps
Stability Ball Rollouts – 15 reps

Make it even more fun: keep track of how many rounds you complete, and post it on Facebook! Have a great weekend!

What's with the Clipboards?

By Coach Chris Collins, CPT

At LiveWELL, our clipboards are our lifeline. Clipped onto them are our team and semi-private programs for the week, as well as client sheets detailing each person’s goals, workout history, and any injuries they might have had or continue to have- all vital information in determining how each session will go that day.

But, Chris, you might ask, how are you able to assist everyone’s goals based off the same template? After all, some people want to lose body composition, others want to gain muscle mass, and others want to stay the same while getting stronger in certain lifts.

Beyond manipulating reps, sets, volume, and load, our templates are designed to counter the effects of a seated-centric society. It’s another component inherent in what constitutes functional training, a definition of which I’ve been thinking about for years.

You see, as our jobs became more computer-based, our bodies adapted to this lifestyle. Our shoulders rounded forward, which tightened our pecs and weakened our lower traps; and our lumbar spine rounded backward, which lead to tight hip flexors and weak abdominals and gluteals.

This is known as the upper and lower-crossed syndrome. Over time, your muscles will acclimate to this posture, and depending on which prominent physical therapist you follow, muscles will either become “locked,” or “tight,” inhibiting the opposing muscle groups from activating in the way they should.

Without countering the effects of a seated-centric society, injury is bound to occur. The often quoted statistic of 80% of people eventually encountering some form of back pain in their lives is a manifestation of our new lifestyle, no doubt about it.

So at LiveWELL, not only are you going to get a good workout in, you’re also going to strengthen those muscles that need it, preventing injury in the process, all while reaching your goals.

In that respect, our clipboards are not just a lifeline, they are a springboard from which to launch a healthier you.

Weekend Warrior Workout--Take it Outside!

Its going to be a beautiful weekend in the Bluegrass! Try this Weekend Warrior Workout outside!

Get a good warm-up in and then complete 3 or 4 rounds of this circuit:

5 Burpees
10 Around the World Pushups – Lift L hand, R Hand, L Leg, R Leg, Perform Push-up, that’s one rep! Can be knee or elevated push-ups.
15 Thrusters – Hold something at chest height (book, dog, laundry detergent – anything!). Perform an explosive squat while pressing said object overhead. Repeat!
20 Mountain Climbers – Hold the Push-up position while “running in place ” with your legs.
25 Yard Sprint

Happy weekend, warriors!

Weekend Warrior Workout-- 5-25-15

This 5-25-15 workout requires NO equipment – just about a half hour and a little space!

Perform 3 rounds of the following exercises using a 5-25-15 rep scheme. Perform all 3 sets of a superset before moving to the next!

Superset 1:
5 Burpees
25 Mountain Climbers--each side
15 Push-ups (Alternatives: knee push-ups or elevated push-ups)

Superset 2:
5 Burpees
25 Second Squat Hold
15 Jump Squats (Alternative: Speed Squats)

Superset 3:
5 Burpees
25 Plank with shoulder touch--touch your left shoulder, then right shoulder – that’s 1 rep-- (Alternative: can be done on your knees)
15 Jump Lunges--each leg-- (Alternative: regular lunges)
5 25-second sprints with 15-second rest


Memorial Day Weekend Warrior Workout--The Combo

Just in case you'd like to do some sort of workout that does not include doing beer and/or hamburger curls this weekend, here's one for ya!

If you doubted that you could absolutely, positively, beyond a shadow of a doubt, completely exhaust yourself with only four – yes, 4 – exercises, this week’s workout will clarify that!

Enter the Combo workout!

Perform the following exercises in a circuit fashion for 3 rounds of 10 reps each, resting only as needed. 

Pike to Pushup – 10 reps

Single-Arm Kettlebell Clean (Left) then Burpee/SA KB Clean (Right) then Burpee – 10 reps each side
Squat to Cable Row – 10 reps
KB Deadlift to KB Swing (perform 10 DLs immediately followed by 10 Swings) – 10 reps
As always, enjoy!

Happy Memorial Day Weekend, Warriors!

13 Ways to Make Weightlifting More Effective

If you're working out at LiveWELL, you're already doing them.

Check out this blog post and see if anything sounds familiar.

"It’s easy to get stuck in an exercise routine that's, well, a routine. While going through the motions of a "ho-hum" workout may be better than no workout at all, getting stranded on a plateau means you could stop seeing improvements, and nothing is less inspiring than that. The good news? There are lots of easy ways to inject life back into your workout. Here are 13 of our favorites:"

Weekend Warrior Workout--Ladder Style!

For the Ladder Workout, we start with one rep of each exercise, then go up by one each round until we reach 5.

Sound easy? Well, the catch is that you need to perform ALL the reps of the stated exercise WITHOUT RESTING before moving on to the next exercise.

For Single Arm/Single Leg exercises, perform reps on EACH SIDE (1 rep for the left side, 1 rep for the right side, 2 reps left side, 2 reps right side, etc.)

Perform 1-2 rounds in total. And, remember: have fun!

Single Arm Kettlebell Swing – 1, 2, 3, 4, 5 reps
Reverse Lunge to Single Arm Overhead Press – 1, 2, 3, 4, 5 reps
Single Arm Row– 1, 2, 3, 4, 5 reps
Turkish Getup – 1, 2, 3, 4, 5 reps (Sorry! Really sorry!)
Jump Squats – 1, 2, 3, 4, 5 reps

Happy Weekend!

Weekend Warrior Workout - the Ascender/Descender

Happy Weekend! We hope you can get this Ascender/Descender workout in soon!

Grab a couple of dumbbells and kettlebells!

Perform 6 rounds of each superset--the first exercise of each set starts with 20 reps and DECREASES by 2 reps until you reach 10 reps; the second exercise of each superset starts with 10 reps and INCREASES by 2 reps until you reach 20 reps (i.e. start with 20 bilateral dumbbell overhead presses, then do 10 kettlebell swings, then 18 dumbbell overhead presses, then 12 kettlebell swings, etc.).

FYI, each superset adds up to 90 reps. Enjoy!

Here are the exercises in order:


1A) Bilateral Dumbbell Overhead Press: 20,18,16,14,12,10 reps

1B) Kettlebell Swing: 10,12,14,16,18,20 reps


2A) Bilateral bent-over Kettlebell Row: 20,18,16,14,12,10 reps

2B) By-the-Horns Goblet Squat: 10,12,14,16,18,20 reps

Let us know what you think!

LiveSOCIAL: Meet us at Ethereal Brewing on May 19th!

On Friday, May 19th, the first round is on us!

Meet us at Ethereal Brewing on Manchester Street in the Old Pepper Distillery District.

Stay for one beer or stay for a few! There are also some great dinner options in the District if you want to make a night of it!

See you there!


The 576th Reason to UPGRADE to Semi-Private Sessions at LiveWELL:

By Coach Chris Collins, CPT

This month’s blog post, we’re focusing on slow, heavy eccentrics.  
Now, hold on. I’m not talking about your overweight uncle who carries dead birds in his trench coat pocket, still has conversations with Elvis, and hangs out underneath highway overpasses when he’s off work from the circus. 
No, the eccentrics I’m talking about refer to the negative portion of each exercise. You have the concentric, or positive phase, of each lift; the isometric, or the end range of motion of the lift; and then the eccentric, or the negative, lowering portion of each exercise. 
Most folks focus on the concentric portion of each exercise. Think Anchorman’s Ron Burgundy, “if you heard me counting, I did over a thousand.” It’s what “counts.” 
Of course, you have to lift a weight in order to lower it, but the eccentric portion of each exercise should not be overlooked. 
In that oft-referred to bible of strength training, “Supertraining,” authors Verhkoshanskey and Siff maintain that you can use quite a bit more weight during the eccentric portion of your lift than the concentric portion. That is because there are less motor units involved in the eccentric phase, which places more of a demand on the motor units that are doing the work. 
In fact, research suggests that you can withstand up to 13 times more tension in the eccentric phase than the concentric. More tension means more stress to the muscles, which leads to muscle and strength gains. 
A great illustration of our use of eccentric training at LiveWELL is the halfsey push-up. We mention it so often as a variation of the traditional push-up in team training, that its contribution can be overlooked.  Between knee and toe position push-ups, we use the halfsey variation. After the completion of each push-up from the knee, the halfsey calls for the exerciser to straighten out the knees so bodyweight is distributed over the entire body before lowering to the ground and dropping the knees to the floor and pushing back up. 
Over on the semi-private side, we have more tools, time, and opportunity to play with exercise variables. Oftentimes we’ll focus on the eccentric portion by setting up five second intervals on a timer and having you lower yourself, say, while squatting, for five seconds. While the load is not increased in relation to the concentric phase, like the halfsey push-up example above, time is emphasized during the eccentric portion, which again leads to increased strength and performance in those exercises. 
There are many different ways to manipulate exercises for strength and performance gains. Try focusing on the eccentric portion to take your workouts to the next level. You might find it is not as crazy as it sounds.


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