Free Workout #2: Holiday Total Body Workout (Advanced Version)

The post on Monday included a beginner version of a total body workout for the holidays.  Below is an advanced version. 

It is done as mini-circuits.
 
Perform the A1-A4 exercises in a row with 30-second rests between then repeat.  Move to the next circuits (B and C) and repeat.

A1: Upper Body Horizontal Pull Exercise (1-Arm Dumbbell Row, TRX Row, Cable Row, etc.)
A2: Lower Body Squat Exercise (Barbell Squat, Machine Squat, Dumbbell Squat, etc.)
A3: Upper Body Horizontal Push Exercise (Dumbbell Chest Press, Barbell Bench Press, Push-Up, etc.)
A4: Lower Body Lunge Exercise (Dumbbell Walking Lunge, Dumbbell Split Lunge, Dumbbell Reverse Lunge, etc.)

B1: Upper Body Vertical Pull Exercise (Chin-Up, Pull-Up, Pulldowns, etc.)
B2: Lower Body Leg Curl Exercise (Stability Ball Leg Curl, Prone Machine Leg Curl, Seated Leg Curl, etc.)
B3: Upper Body Vertical Push Exercise (Barbell Shoulder Press, Dumbbell Shoulder Press, Machine Shoulder Press, etc.)
B4: Lower Body Bend Exercise (Barbell Romanian Deadlift, Single-Leg Dumbbell Deadlift, Hip Extension, etc.)

C1: Biceps Exercise (E-Z Bar Curl, Dumbbell Curl, Resist-A-Band Curl, etc.)
C2: Triceps Exercise (Rope Pushdown, Lying Dumbbell Extensions, TRX Extensions, etc.)
C3: Crunch Variation Exercise (Abdominal Crunch, Reverse Abdominal Crunch, Stability Ball Abdominal Crunch, etc.)
C4: Rotation Variation Exercise (Seated Abdominal Rotations, BOSU Seated Rotations, Standing Cable Rotation, etc.)

Free Workout #1: Holiday Total Body Workout (Beginner Version)

Since the holiday season can be short on time during the week, here is a free workout for you.  Even though it is the beginner version it can be very challenging.  It is a total body workout and should only take 30-40 minutes to complete.  It is for weeks when you only have 1-2 days during the week to train.

It goes as follows (All exercises are 2 Sets X 12-15 Reps with 45-second rest between and done at a 4020 Tempo):

A1:  Upper Body Horizontal Pull Exercise (1-Arm Dumbbell Row, TRX Row, Cable Row, etc.)
A2:  Lower Body Squat Exercise (Barbell Squat, Machine Squat, Dumbbell Squat, etc.)

B1:  Upper Body Horizontal Push Exercise (Dumbbell Chest Press, Barbell Bench Press, Push-Up etc.)
B2:  Lower Body Lunge Exercise (Dumbbell Walking Lunge, Dumbbell Split Lunge, Dumbbell Reverse Lunge, etc.)

C1:  Upper Body Vertical Pull Exercise (Chin-Up, Pull-Up, Pulldowns etc.)
C2:  Lower Body Leg Curl Exercise (Stability Ball Leg Curl, Prone Machine Leg Curl, Seated Leg Curl, etc.)

D1:  Upper Body Push Exercise (Barbell Shoulder Press, Dumbbell Shoulder Press, Machine Shoulder Press, etc.)
D2:  Lower Body Bend Exercise (Barbell Romanian Deadlift, Single-Leg Dumbbell Deadlift, Hip Extension, etc.)

E1:  Biceps Exercise (E-Z Bar Curl, Dumbbell Curl, Resist-A-Band Curl)
E2:  Triceps Exercise (Rope Pushdown, Lying Dumbbell Extensions, TRX Extensions)

*Core Exercises of Choice

Supplement Tip #1: Ascorbic Acid (Vitamin C) Part 2: Reduce Post Workout Cortisol

The last post on Vitamin C (Ascorbic Acid) covered how it helps enhance the immune system and reduce illness during the cold and flu season.  In fact when people think of Vitamin C the first thought is usually how it can boost the immune system.  What people don’t realize is how it can improve workouts and training programs by reducing cortisol post workout.  World Renowned Strength Coach and Fitness Expert Charles Poliquin recently posted the effectiveness of Vitamin C on his blog found here.  Below are three key points from studies cited from that post[1]:

1. “A 2008 study had untrained men take 1,000 mg (1 gram) of Vitamin C pre-workout and  do 30-minutes of moderate exercise.  Post-workout cortisol levels declined much faster than a placebo group and the effect was evident immediately after exercise, and at 2 and 24 hours post-workout.”

2. “Another 2008 study had trained men take 1,500 mg (1.5 grams) of Vitamin C for 8 days and perform 120 minutes of cycling at moderate speed in a humid, 93 degree environment.  Cortisol response was 57 percent lower after exercise in the Vitamin C group compared to the placebo.”

3. “A 2006 study tested the effect of giving 1,000 mg of Vitamin C/day for two weeks to trained men who performed a 2.5 hour run at 60% of maximal.  Cortisol was significantly lower post-workout than the placebo group.”

4. As a bonus, here is a forth study cited from the book Cortisol Connection by Shaun Talbot.  A 1994 study showed a 30 percent drop in cortisol post-workout in ultra-marathon runners versus the placebo group.  The dosage used was 1,000-1,500 (1-1.5 grams) for one week[2].

In conclusion it is safe to say that Vitamin C might be one of the most underrated supplements on the market.  It seems like 2-3 grams from a high-quality brand with a post-workout shake can be very effective for enhancing the immune system as well as workouts in a training program.

References:
1. Retrieved from http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1562/Tip-435-Take-Vitamin-C-Post-Workout-To-Lower-Cortisol-Recover-Faster.aspx
2. Talbot, S.  2007.  Cortisol Connection 2nd Edition.  Alameda, CA:  Hunter House.

Supplement Tip #1: Ascorbic Acid (Vitamin C) Part 1: Boost the Immune System and Reduce Illness

December is usually the month where snow is expected to fall. It’s also the time where more colds and flu’s are experienced and work and workouts are missed as a result. Ascorbic Acid (Vitamin C) is one vitamin that can boost the immune system and greatly reduce the chances of being sick. Unfortunately the national media often downplays its benefits by stating the typical “Studies have shown it to be ineffective” slogan. This post will explain what is being overlooked in many of the studies so you can make your own decision.

1. Many of the studies used Vitamin C that wasn’t the best absorbable form in the body[1]. The Ascorbic Acid form of Vitamin C is the best. Make sure you look for this on the label.

2. Dosage. The dosages used in the studies are often minimal[1]. For example, most top health practitioners suggest 1-3 grams/day[2]. Many studies only use 100-300 mg (about 10% of the suggested usage)[1].

3. Time Period. Many of the studies referenced were done 10+ years ago[1]. Stress and pollution has increased greatly since then resulting in more Vitamin C being depleted because of increased cortisol levels[3]. There is a greater need now for Vitamin C than ever before!

To summarize this post, try to consume 2 grams of Ascorbic Acid/Day. Use it right after your workouts (ideally with your shake) on workout days and with meals on non-workout days. If anything, try the 2 grams/day dosage for 30-days and see what happens. As far as brand, avoid the kind that you find in department stores (The brands are usually cheap, poor quality and contain Vitamin C that doesn’t absorb well in the body) and go with brands that health practitioners sell (i.e. Metagenics, Thorne, Designs for Health, Douglas Labs, Poliquin, etc.). If you are a member of Life Time Fitness, the Life Café carries Thorne Ascorbic Acid. You can get a 10% discount on your purchase if you use my name.

Part 2 of this post will go into how Ascorbic Acid can enhance exercise recovery post-workout by reducing the negative effects of cortisol.

References:
1. Crayhon, R.  1994.  Nutrition Made Simple.  New York, NY:  M. Evans and Company Inc.
2. Talbot, S.  2007.  Cortisol Connection 2nd Edition.  Alameda, CA:  Hunter House.
3. LaValle, J.  2004.  Cracking the Metabolic Code.  Laguna Beach, CA:  Basic Health.

Flexibility Exercise Spotlight #2: Calf Self Myofacial Release (Foam Roll)

In this flexibility exercise spotlight Meredith demonstrates how to foam roll the muscle of the calf (Gastrocnemius).  This is one of the most common muscles to get tight on people.  This is because of wearing shoes with heels (i.e. Business shoes for men or high heels for women).

Enjoy!

Core Exercise Spotlight #3: Abdominal Plank Progressions

In this Core Exercise Spotlight segment, Meredith performs progressions for the Abdominal Plank Exercise.  It is an exercise to progress to after the Dead Bug progressions are mastered.