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!

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!

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