This page is strictly going to contain videos, information, and workout routines that I use/give to clients or myself. As of now the workouts are for intermediate/advanced clients. I will design beginner workouts whenever I have more beginner clientele. Below is a picture of my personal workout log. This is a must when getting to the fine details of what you want from fitness and how to approach it building off of proper foundation. Also note I do not count weight at the time being, my focus is always on technique. If a chosen weight is too much for me with proper technique I lower the load. Only with proper technique can you teach the body new movement patterns and learn adaptation.

The workout I am going to go over is the 7/25 date. Here my focus is to design a good circuit training program targeting the five major muscle groups listed at the top of the workout: shoulder(deltoids), legs, chest, triceps, and core. (just noticed core is not on there but it should be)

First exercise: single-leg squat to dumbell curl to overhead press. I started on this exercise because of its multi joint motion and total body awareness through the exercise. Notice the difference in control I have from my right and left legs, because of my many injuries I have a very hard time being stable balancing. This is an area I try to work on as much as I can.

Second exercise: quadruped opposite arm/leg raise: Posture for this exercise is to become a 4 legged table, knees on the floor in prone position. Place hands directly under shoulder girdle and feet should form 90 degree angles at the hips and knees. However, I have a lot of weak muscles in my hamstrings, hips, and my core. Therefore mid-set you see me regress the exercise to only a leg extension from prone position. Always be willing to adapt your workout to tailor what you NEED, not what you want. This exercise is supposed to focus on contralateral pull, with stability starting from your core as you reach out with your arm and leg to make a straight line with your body, while returning to the starting position to transition to the other side.

Third exercise: Wall sits, the exercise is exactly as it sounds. You sit in a 90 degree flexed position at the knees and hips on a wall. Nice tall spine and while stabilized properly you hold the position for as long as you can. The muscles activated are not strained as much in a squat or leg press because this is a stabilizing move, there is little joint motion in the exercise. Quads, core, hamstrings, and when toes are arched your calf all should be activated to properly get the most out of this exercise.

Push ups: Push ups are one of the most universally known strength exercises in the world. Using your own body weight as leverage, you push your body from the ground off of the floor and then back down again. Ideal alignment and form is a must when performing this exercise, the body should be a perfect straight line. Core engaged, butt tucked, shoulders directly over palms, and complete joint motion in the eccentric and concentric phases. The prime movers in this exercise are going to be our chest muscles, pectoralis major and minor. But the synergists are just as important. Triceps and shoulders help to focus the tension to just the chest musculature when activated properly. A stabilizer for this exercise is the latissimus dorsi, the biggest muscle on our backs. Having just gotten off a strain in my right lat, I noticed that I was having slight pinching/pain as I performed these. Immediately I regressed the exercise by putting my knees on the floor, requiring my lats to have less activation to hold my body in proper position. As stated previously, only push your body to what you need, not what you want. Too many people would’ve just pushed through the push ups and increasingly their chance of re-injury tremendously, especially having just come back from a muscle strain 2 weeks ago. The purpose of working out is not to make huge gains everyday, its to build a ladder system in which you build your strength and endurance from foundational levels.

Repeat circuit with minimal rest for total of 3 sets, 30 secs between exercises, 60 between whole sets. I added my side planks and back lunges on the last set. I forgot to add my swimming laps but below is a picture right after I completed the entire workout.

Take into account your past injuries and current fitness level. Give this workout a try, the goal with this one was to build proper stabilization after my injury, and to push for muscular endurance. Hydrate between workouts and get carbohydrates or protein in your diet within 45 minutes of workout out for best results.

Post workout peace signs for those able to tough out the workout.