Today's workout / workout Wednesday day

Warmup with pull aparts and
Hand stand push ups
Pyramid - 1,2,3.    2,4,6,    3,6,9,   4,8,12,   5,10,15 then back down
Pull-up, push up, crunch
Superset -
Bulgarian split squat and
Band pull through
Superset -
Curls and pull downs

Complete At Home Workout

I'll let the video do most of the talking for this one , and here's the link

Complete At Home Workout How To On YouTube

And here's the workout written out:

Superset :Band pull a parts and handstand pushups 3x5
Tri set : pushups, pull-ups, and Bulgarian split squats 3x5
Tri set : band pull through, pall off press, and crunches 3x5
Superset : biceps curls and triceps pull downs 3x5

See the video for the how to, and enjoy getting in shape at home!

-Tom

The Konami code workout

Disclaimer : this workout is not mine and can be found on NerdFitness.com along with some other AMAZING content. Please check it out Steve Kamb is definitely an inspiration to me and many many others.

This is a great little workout I found on NerdFitness.com . 

The Konami Code 

⬆️⬆️⬇️⬇️⬅️➡️⬅️➡️B A start 

I'll keep this one short since I walk you through it in the video and the original article can be found on NerdFitness.com 

Up up, two pull ups, down down, two push ups, left right left right, two lunges each leg, B, burpee, A , airsquat. Repeat for 5-10 or 15 min resting AS LITTLE AS POSSIBLE. 

 This is a great total body muscle building fat burning circuit that can be done anywhere and adjusted to your own fitness level. Can't do regular push ups? Do em on your knees. Too easy? Try clap push ups. 

Here's the video link : The Konami code workout

 Give this one a shot! I did it in the park till I got rained on ;)

Batman Vs. Superman Workout

Here it is folks. The Batman Vs. Superman Workout. Prepare for the battle of the ages.

You've seen how jacked Henry Cavhill got for Man of Steel, and Christian Bale was nothing short of impressive in Batman Begins. The comic battles have been epic. And if you haven't checked out their fight in the Dark Knight Returns(which will likely influence BVS) then you're missing out.

So what exactly makes this the BVS workout? Simple really. Just kinda combined moves and elements from both Christian Bale's Batman Begins routine that packed the muscle on his skinny post machinist frame and Henry Cavhill's routine for Man of Steel. This may look short, but try it and you'll soon find out that it's intense! So warmup good and prepare for battle!

The Workout

Superset 1: High Pull 3 reps and Thumbless Grip Pull ups 5 reps for 4 sets

Video link to superset 1 Demo

2-3 min rest between sets

Superset 2: Clean and Press 3 reps and Plyo(Clap) Push ups 5 reps for 3 sets

Video link to superset 2 demo

2-3 min rest between sets

Superset 3:  Goblet Squats 5 reps and Burpees 5 reps for 3 sets

ZERO REST BETWEEN SETS! 2-3 deep breaths between sets then IMMEDIATELY REPEAT!

Video link to the Finisher Demo

And that's it! That finisher is a killer after that total body assault you just went through. Make sure you get plenty of rest and recovery after this one. Enjoy! 

Quality reps are number one! Always!

PS GO BATMAN!

Women's At Home Bodyweight HIIT

Here's a nice little HIIT circuit workout that you can do at home with only your bodyweight. 

I've geared this workout towards the ladies, who are looking to lose some body fat, build some muscle, and get in all around better shape. 

Before I start let me start off by saying this workout is really for anyone, BatMAN or GIRL, who's looking for a simple at home HIIT routine. Also, ALL of the workouts on this site can be done by women. 

Far too many women still believe the myth that lifting heavy weights will get them bulky, so they like to tell me they're just gonna do lots of reps with light weights and "tone". ARRRGGGHH! 

This is such a horrible MYTH! LADIES! YOU WILL NOT GET BULKY! YOU DO NOT HAVE THE HORMONES OR GENETICS! Also, you don't "tone" muscles by doing lots of low effort reps. You simply need to lose the fat over your muscles. 

This workout is an HIIT (high intensity interval training) circuit, or also known as a metabolic circuit, due to it's potential to speed the metabolism. The basic idea here is to perform each exercise for a given amount of time, say, 60 sec, then immediately move to the next exercise without rest. I'll explain a little more in the video. 

Anyway, here's the workout:

after a warmup, perform the following for 3-4 rounds          

                                                                                                                  

Jumping Jacks 60 sec

Squats 60 sec

Push-ups 60 sec

Bulgarian Split Squat 60 sec

Burpees (don't whine!) 60 sec

Leg Raises

Rest 2-3 min between rounds.

Here's a video link to the workout demonstration: Women's at Home HIIT

This workout sounds simple, but if you wanna burn off that fat, lose those love handles,lift that butt, flatten those abs and get in shape, please give it a shot. 

Remember, quality controlled reps over quantity, and doing this or ANY intense workout IS NOT an excuse to eat like a frat boy or manatee. Diet is key. Recovery as well. So do NOT do this everyday. 

Enjoy. 

-Tom

Man of Steel Workout

Here's a nice little workout based around the Man of Steel Circuit found in Muscle and Fitness a few months back. It's been modified due to the fact that let's be honest, we're not Henry Cavill. That man is a monster with access to an amazing trainer and supps as well. (also the original workout calls for a rower and not all of us have access to that)

This workout is INTENSE! So please fuel up before, warm up properly and take the day off after. Seriously. No joke.

Warmup: 3 sets of pull ups

Barbell Cicuit: 3 rounds, load up the bar and move fluidly from one exercise to the next.

Snatch Grip Deadlift 4 reps

Bent Over Row 4 reps

Hang Clean 4 reps

Military Press 4 reps

Hack Squat 4 reps

Tri Set: 3 rounds

Push ups: 8 reps diamonds, 5 reps standard, 3 reps as wide as you can go

Deadlift. Heavy Weight. 2 reps

Hack Squat. Heavy Weight. 2 reps. 

Done. 

Here's your video link to a basic run through of the workout : Man of Steel Workout

Remember, quality reps and perfect form before anything else. 

-Tom

Caveman Workout

Wanna get in caveman shape? This one's for you!

Cavemen had to be in much better shape than modern man. So here's a workout designed around movements that would be beneficial in prehistoric times, should have you have to lift heavy objects like boulders or downed trees, put something up in a tree, jump and climb your way to safety, or just be a prehistoric badass in general. 

After a dynamic warmup, perfom the following. 

Tree pull ups: 3 sets of 5 reps

Gotta be able to climb away from that sabretooth beast! Tree Pull ups on Youtube

Sumo Dead lift: 5-6 sets of 1

Choose the sumo dead lift over the conventional, as it's a more natural way to lift a heavy object off the ground. Like a boulder. Sumo Dead lift on Youtube

Push Press: 3 sets of 3 reps

Gotta be able to lift something heavy over your head, and cavemen would definitely dip at the hips and use their legs to assist their shoulders in hoisting more weight . Push Press on Youtube

Incline Bench Press: 3 sets of 5 reps

Incline presses are a more functional push than a flat bench, and you're going to need that pushing power to push that boulder off the cliff and knock out that woolly mammoth! Incline Press

Jump Squats: 3 sets of 5 reps

Your're going to need to improve that vertical leap if you want to escape from being eaten alive!

Walking Lunge: 3 sets of 8 each leg

Weak legs are only going to shorten your lifespan and make you an appetizer, so finish off with the most functional of leg movements, the walking lunge!

Should they exercise, cavemen would NOT have access to a squat rack or rower. If anything, they would mostly be climbing, jumping, and lifting and pressing heavy objects. 

So if you wanna get in shape like a modern caveman, (and maybe skip shaving), give this one a shot!

-Tom