Weekend Warrior Workout--Burpee, Jump, Push, Plank!


Here's another great, NO EQUIPMENT NEEDED workout for ya!

There are five rounds of four exercises. You will begin with 20 reps, then 16, 12, 8 and 4. Each round finishes with a 1-minute plank.

As always, warm up with the dynamic warm up before starting the workout!

Ready? Set… GO!

Round 1:
Burpee x 20
Jump Squat x 20
Push Up x 20
Plank x 1 minute

Round 2:
Burpee x 16
Jump Squat x 16
Push Up x 16
Plank x 1 minute

Round 3:
Burpee x 12
Jump Squat x 12
Push Up x 12
Plank x 1 minute

Round 4:
Burpee x 8
Jump Squat x 8
Push Up x 8
Plank x 1 minute

Round 5:
Burpee x 4
Jump Squat x 4
Push Up x 4
Plank x 1 minute

Let us know what you think on Facebook!


Happy Weekend, Warriors!

Weekend Warrior Workout--20 Minute Sweat Sesh!


Hello Weekend Warriors!

Here’s the workout: You have 2 minutes to complete 10 QUALITY reps of the following 4 exercises. That means 10 of each exercise in 2 minutes! If you finish the 40 reps before the two minutes is up, you can take the remaining time as rest ????

Complete 10 rounds for a total of 20 minutes. Bam!

10 Push-ups with a shoulder touch (Push-up, touch your left shoulder, then right shoulder – that’s 1 rep)
10 Jump Squats
10 Bodyweight Rows
10 Kettlebell Swings

Let us know what you think on Facebook! Have a great weekend!

Weekend Warrior Workout--No Equipment, No Excuses!

It’s the weekend, baby! This is a workout you can do ANYWHERE – no excuses here! The only thing you need is a little bit of space and a great attitude!

Perform the following 3 times, as fast as possible!

Jump rope (if you don’t have a jump rope, use an “imaginary” jump rope!) – 150 jumps
Spiderman push up – 5 each leg (10 total)
Jumping split squat – 10 each leg (20 total)
Plank to a side plank – 10 each side (20 total)

Happy Weekend, Warriors!

Do You Even Brachiate, Bro?


By Chris Collins, CPT, LiveWELL Coach

Do you even brachiate, bro??

Why, if I had a nickel for every time I heard that phrase, well, I’d have a nickel. But the idea of brachiating should not be dismissed.

Brachiating consists of hanging, or suspending yourself from a bar (Think of the “dead hang” position at the bottom of a chin-up or pull-up.) While most definitions of brachiating refer to the swinging motion primates employ in moving from tree to tree, for our purposes think of the static hang position mentioned above.

Why should brachiating not be overlooked? If you’re training functionally, you’re a practicing anatomist. Not only are you training all muscle groups in a way that counters the gravitational effects of modern day living- double crossed syndrome from desk jobs, crane neck from cell phone texting/surfing, tight calves from dress shoes/heels- you are also learning how your body moves.

And hanging from an overhead support counteracts the forward motion of our shoulders when we sit in a rounded posture.

Recently, I borrowed a book from LiveWELLer, Mrs. Toni Schuck, entitled “Shoulder Pain? The Solution and Prevention,” written by Board Certified Orthopedic Surgeon John M. Kirsch. In it, he advocates the simple practice of hanging from a support for periods of time, or brachiating, along with shoulder raises using light weights.

Now, I’m not one to jump on trends. If something is too good to be true it usually is. Although the first quarter of the book is littered with glowing testimonials from people on the brink of shoulder surgery who went through the exercises and came out with better shoulder mobility, that’s not what piqued my interest.

When Toni first came into LiveWELL, she couldn’t raise her arm above her head. Instead of shoulder presses, she would press upwards from a supine position, a floor press. In and of itself, not bad. You can still get an upper body press exercise in by pressing from the floor.

But what if you want to reach overhead? For some of us, that has become a struggle.

It has to do with Wolf’s Law, which states bones and ligaments model along lines of stress. If you’re constantly in a hunched over position, or you don’t lift your arms overhead very much, the bones in your shoulder which form an arch for the tendons of your rotator cuff muscles to insert through model closer together, closing the arch and limiting range of motion. Because the rotator cuff muscles are responsible for stabilizing the shoulder downward while allowing the humerus to move about, the result is pain or loss of mobility.

Kirsch’s solution, which he hit upon while hiking with his kids, was to remodel the shoulder by just hanging from a bar. A classic case of if you don’t use it, you lose it (as well as the title of a good country song), hanging from a bar actually doesn’t involve the rotator cuff muscles. It also strengthens the forearms and grip strength, which in itself limits what you can pull from the floor, rows, deadlifts, and cleans.

Now, Toni lifts overhead with the best of them, and she credits exercise in getting her there. Great job, Toni!

So, next time you want to get a good one in, remember to hang like Gunga Din, and brachiate your shoulders!

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