Beachbody Bootcamp: Keith's "Full-Court Press" Workout

Hello, USA, coming at you from a pretty warm, sunny, Southern day.  I feel good that I knocked this workout out early in the day.  I can't lie to you, I felt good in the gym this morning.  Some days you're just a little more "ON" than others.  Today, it was ON! Alrighty, down to business, here's what went down.  As you can read from the post title, today there were a lot of push exercises.  This was a chest building workout if you were looking from some categorizing.  It's an upper-body workout which I did on purpose because my legs are still sore and rebuilding from our sprint day on Monday.  You have to be smart with your training, allow the body to rest and the muscles to recuperate and re-grow. 
Here it is:

I warmed up with my TRX Suspension trainer.  If you've never heard of or used one of these, I encourage you to check it out.  It is great for body-alignment and strengthening the core.  If interested, let me know, I'd be happy to demonstrate and teach the benefits of using the TRX.  I did some incline pushups and inverted rows using the TRX.  I was warming up my chest, core, and back getting it ready for the same movements in the "meat" of my workout.
Remember, this is a chest dominant workout and with warm-up took about a hour to complete.

EXERCISE                                          SETS               REPS
Crossover Pushups (on box)                       3                    20
BB Bench Press                                        2                    15
Incline Bench DB Chest Press                    2                    10
Plank DB Row                                           2                   10 ea.
Pushups                                               AMAN                50
DB Bench Press                                        1                AMAP
Incline Bench DB Triceps Extension            3                   10
Chinups                                                     3                    8
DB Seated Shoulder Press                          3                   12
Seated DB Alternating Curl                          3                  10 ea.
Cable Side Woodchops                               2                   15 ea.
Reverse DB Woodchops                             2                   15 ea.
____________________________
BB = Barbell
DB = Dumbbell
AMAN = As Many As Needed
AMAP = As Many As Possible
      

2011 Beachbody Bootcamp Kickoff

Hello to you all! We've had some beautiful weather here of late, and it allowed Jami and I to get outside and get some field work in yesterday.  We had a "Field Day" (A.K.A. Sprint Day) to help us get moving and celebrate our Memorial Day.  It has kick-started our bootcamp that is going to get us physically ready for the beach.
 
Yes, it's that time of year again, that time where we get our bodies in shape so we can throw on our swimming suits.  That reminds me, I'm due for a new suit this year.  Of course, I could always go the route of the dudes from the Kings of Leon and rock some jorts on the beach.  Maybe not, although it would definitely help make some memories.  I think I only had use for one maybe 1 to 2 times last year.  That's not cool; totally making some changes in that department this year.  Will do more swimming, such great exercise, and it's fun and refreshing.  Beach trips are great deadlines for reaching certain goals for your fitness, getting where you want with your physical appearance, and over-all well-being.  It can be the motivating factor to get you your mind focused and body moving.

Alright, so this is the Sprint Routine for the next two months; this will be done at least one time a week for the next 8 to 9 weeks! You are welcome to follow along at home or you can join us at random fields across town.

• Start with 5 minutes of Dynamic Warmup (examples:  knee taps, jumping jacks, grape stomps, waiter bows, breathing squats, etc.)
• Pre-Sprint Workout
• 15 Bodyweight Squats
• 24 Bodyweight Lunges, Alternating Legs
• 20 Jump Lunges, Alternating Legs
• 12 Jump Squats
• Plank for up to 2 Minutes
•  Rest for 3 Minutes
• Jog the field 2 times
• Sprint 5 times on a field 100 to 120 yards. The idea is to go "ALL OUT", sprinting for 15 to 20 seconds non-stop. 
• Walk back to the start, allowing your breath to return to normal and repeat for the required number of reps

Each couple of weeks we will increase the number of sprint repetitions, eventually getting up to 10 sprints.
No need to adjust your computer screen, that's right, we will eventually get to 10!
This will definitely tighten up the body and burn some fat.
We will be doing resistance weight training workouts also on the other days during the week.  We will post these at a later time.

Keep on Truckin'

I love running up an unfamiliar set of stairs or a hill, not knowing exactly what the view that I will soon be seeing will be like.  That anticipation, that excitement, that uncertainty keeps me on the edge, curious as to what's on the other side.  Maybe this satisfies the same part of my mind that received pleasure as a toddler playing peek-a-boo.  And, to be honest, it can be something I've seen time and time again, but the possibility of it's changed appearance keeps me waiting with anticipation.

Lately, I feel like life is like that for me.  I'm going up a hill or stairs and I'm not sure if I am close to the top yet, but I am just so excited about what I will find on top, looking over at the other side. 
We've all heard that life is a journey, and I believe that, but in my recent past I feel like I had been passive, in neutral, waiting for things to come to me, seeing how things would play out, making my journey at many times seem somewhat like aimless wandering rather than a life of expected progression.  Like a leaf floating at the mercy of the flowing current, I could easily just go through the motions, being acted upon instead of the one doing the needed action.  I am so grateful for this new awareness, this new comprehension that I have.  I believe that I can tap into a force in the universe, called Intention, that allows me to create.  When I'm lined up with intention, I have the ability to make the positive changes in my life that lead to enrichment, to a life of purpose, the way we are meant to live.  I have the free will to identify that I do have control over this force, and the only thing that can keep me from intention is the belief that I am seperate from it, that it is out of reach.  For me, this is daily action.  I have to be diligent about setting goals, doing the work, and believing that if I do the things I am suppose to do, good things will follow. 

I think that my excitement for what I might see on the other side of those stairs stems from the fact that our views and perceptions change over time.  Things that I've seen in the past may look different to me in the present, and I have control over the way I think about them now.  No matter what I see, I can use it in a positive way for self improvement and growth.  The thing I have to remember is to continue my action, keep moving forward, keep growing, continue my self improvement. 

I'll finish up with a great quote given to me by a friend:  "Do not lose hold of your dreams or aspirations.  For if you do, you may still exist, but you have ceased to live."  Henry David Thoreau 

Let's live, really live! I believe that we were put here to live a joyful, meaningful existence.  We are here to help each other along the way.  We have the resources placed along our paths that will lead us to purpose and the meaning we desire.  Stay positive, stay in a state of action, and stay lined up with your path of intention.
I going to continue climbing those stairs with an anxious excitement for what my near future will bring to me.

Always learning
Keith


 

Living AnthroFit!!!

  We took it outside today, the whole family.  We went hiking; no real plan, just on the move.  We got ourselves, we got the dogs ready to go, and hit the trail.  Our first hike nearly barefoot (Vibrams).  It felt good, except for the rocks piercing through the bottom of our feet, Jami says.  Well, there is a learning curve.  We had to pick a good line and pay attention to the rocks.  All-in-all, it was a great experience, and actually seemed easier climbing back up the rocks, better grip I guess.  It was definitely different in respect to balance, comparing the Vibrams to traditional hiking shoes or boots.  We both felt like we were using more muscles to balance throughout the hike.  I (Keith) couldn't help but think that my gait must have been like what the dogs' were experiencing, natural.  A great workout! 

Stopping for a Kodak Moment

Vibrams

Dogs Going Barefoot

 

Found this pretty awesome wing on the trail today. Looks like a tribal eye....Nature has the greatest surprises. Listening to all the noises in the woods makes my soul sing. The wind rustling all the leaves of the trees, all the many birds ...Arkansas has the most birds singing at one time than I've ever experienced anywhere else! All the creatures and critters quickly departing as you come up on them. And who knows about the other critters that aren't usually seen, and this is generally a good thing for us humans! One of my favorite things to do is.. after hiking for a bit, with my blood  flowing and I'm feeling like I'm part of nature, I stop and look out and I can see waves of movement......it's the energy of everything singing a song...the energy of the universe. 

Uni (one) verse (song). When I find just the right spot where the sun peeks through the trees I stop and look up and just soak up the gift of warmth and light. Sungazing. The sun shining on my face. Moments of  complete connection. One of my favorite movies in the 80's is called Mask. About a boy who was born with a deformed face. Beyond his face he was normal ..except for the physical impairment he suffered. He wrote a poem that was read with his voice near the end of the movie....He said "These are the things that I like"....listed many things and ended with "the sun shining on my face" then he said "These are the things that I don't like"....another list, and ended with "the sun shining on my face". I think of that often for some reason. Funny how things leave an impression.

I love being with our little family. We are so blessed. Our dogs are nowhere near "trained" but they are such a WILD joy!

I hiked yesterday morning with my friend Lorrie. We started Saturday morning off with 8 miles outside. It was great. Good friend-time, good outside-time and definitely good for the body. So grateful for this beautiful weekend.

Field Day

Today, second sprint of season..(for me anyways). Today we took it to the field instead of on the street and what a difference it is!! whoa! So much more challenging to run on the actual ground! go figure. So this video is just slightly embarrassing for me because as you'll see, I am definitely a beginner. In my mind when I think about sprinting, I am a lot faster, but in body.....we have some improvements to make. I am glad to share though because I know I am not the ONLY beginner. I am aiming to take my fitness level up a notch....or two or three, but for now one will do. I have always wanted to be in really great shape, athletic and so on....and for some it is more of a natural ability than others. I am one of the others. But I enjoy learning more and trying different things. And, if it's outside, that makes it all the better! Hope everyone enjoys what AnthroFit has to share and hopefully we will inspire you to get outside and move your body! It was made to do these things. 

Burpee Time

A Burpee is a full-body exercise that can be done as a warm-up, during your actual workout, or at the end to finish a workout up.  It's a no-nonsense exercise that gets the heart pumping and leaves you gasping for air.
Like most exercises, there are variations to accommodate every fitness level.  We are showing you guys an advanced version here.
To perform a burpee, just follow these instructions:

• Begin in a squat position with hands on the floor in front of you
• Kick your feet back to a pushup position
• Perform a quick pushup (regular or modified)
• Immediately return your feet to the squat position
• Leap up as high as possible from the squat position

A few things to remember:  form is key, engage your core by keeping your abs tight, try to jump straight up into the air, and keep what will be a fast pace for you to benefit from the cardio-effect, and of course, remember to breathe.  

First Run in Vibrams!

Yesterday Keith and I went for our first run (together) in our Vibrams. We went out for about 45 minutes and did sprints. It was such an amazingly beautiful day as you can see. It looks heavenly with the sun peeking through the trees, and it actually felt that way. After this segment of tornadoes, storms and flooding across the state lately, you can see the air has been cleansed! And, it is also, pre-Arkansas Heat! Perfect! It was one of those days where the universe has other plans than what was on the books. We both had clients in the morning, my afternoon canceled, and voila! a surprise gift from the universe to enjoy a beautiful day together and we took advantage of that and went outside. Now, let's preface this by saying that.....Keith is a runner....Jami (me) does not hold that title yet. But would like to expand fitness experience and levels. He only ended up about a mile ahead of me each sprint. (smiley face) I have to say, I would much rather do sprints than jog....at a slower pace for longer amount of time. I enjoyed this. With the Vibrams, they suggest starting out with an hour a day and build up the muscles in your feet and progress to all day and then into running. I didn't have any problems wearing them for longer periods right away. And I didn't experience anything negative running in them. The only thing I noticed was not being able to run as fast just because of being more cautious with my feet. And today, just a little tightness in my legs, probably to be expected after first run of season, season of new experiences! They say to imagine you are out on the hunt.....being chased by the lion ....or tiger...or bear! oh my! Whatever it takes to get the mind and neuro pathways firing. Create the intensity, better results faster with greater intensity.
Today looks just as beautiful outside. Nature is truly magical. Embrace your day!

Here's an interesting link to information on barefoot running and why it's more natural and heathy for the long-term health of our feet.
http://www.barefootrunning.fas.harvard.edu/