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. 

3 ROUNDS:
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:


SUPERSET 1:


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

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

SUPERSET 2:


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!

LiveSOCIAL

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.

Meet Shelley Slabaugh: LiveWELL Success Story

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Burn and Brews at LiveWELL!


Starting Wednesday, May 3rd!

Come to Afterburn on Wednesday night and then stay for a cold brew on us after!

For a limited time, and on Wednesday nights only, get an awesome workout in and then refresh with a cold one! BRING FRIENDS! Because brews are always better with buds, your friends can come to Afterburn on Wednesday nights at no charge.

Come Burn and Brew with us this summer!


Teachers Work Out for FREE during Teacher Appreciation Week!


It's Teacher Appreciation week! We LOVE our teachers!


This week at LiveWELL, teachers enjoy FREE classes and Semi-Private Sessions!

If you're already a member but would like to schedule a few more SP sessions, this is your week! Invite those teacher friends! Call us (859-266-0030) to get on the schedule!

Haven't tried us out yet? Pop in to one of our classes this week for FREE! Visit the schedule to tab to view our classes.

We know it's testing time...relieve some stress at the gym!

     Try the PT Experience    

Try us out for 30 Days without any commitment for $69!

What is in the 30 Day PT Experience:

  • Functional Movement Screen
  • Fitness Assessment
  • Program Design
  • Open Club Use
  • Unlimited Team Training Classes
  • 4 Semi-Private Personal Training Sessions

 

Not ready to purchase?
Click below, give us some info, and we'll be in touch shortly!

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