For time:
25 triceps dips
50 body weight squats
20 triceps dips
40 body weight squats
15 triceps dips
30 body weight squats
10 triceps dips
20 body weight squats
5 triceps dips
10 body weight squats
Our First Workout
Warm up 1-3 sets
Side plank hold 30 seconds
Regular Plank hold 30 seconds
Jump Squats 15 reps
Workout
You will do push-ups then crunches...the first is 20 push ups, then follow it immediately with 1 crunch. Go as fast as you can, with as little rest as you can through the entire workout.
Stop at 30 minutes. Record your time below.
20/119/2
18/3
17/4
16/5
15/6
16/7
13/8
12/9
11/10
10/11
9/12
8/13
7/14
6/15
5/16
4/17
3/18
2/19
1/20
New, Free Workouts Start July 8
So I came home the other morning only to find this little guy stuck and crying on our roof.
We already have 2 adult cats and a dog, but my wife fell in love the little guy so one more pet!
Just a few quick things before you go off to celebrate the 4th of July.
Yesterday I sent you an email about my friend Craig's ab program.
When I send out a notice of someone else's program I am showing you something that I have personally used and I know it works. When I get off my butt and actually develop a fitness product I hope that you'll give it a good look too. In the meantime, I encourage you to check out Craig's ab program.
If you need quality fitness equipment, then I have a huge coupon for you. How about $50 off, when you buy $150 worth of fitness stuff. The coupon is from Power Systems which is a company that I buy from and trust. You'll need this code 08970, and the website is here.
Lastly, I realize that the economy has been hitting some of you quite hard and I want to help. I don't want the economy to get in the way of you being lean and healthy.
Beginning Monday the 8th I will be posting free fat burning workouts here on www.stephencoopertraining.com.
We'll begin with training on a Monday, Wednesday, Friday plan. On the "off" days, I be posting tips on nutrition, stretching, and whatever else it takes to help you lose the fat and feel awesome.
These will be similar workouts that I use with my clients. They will be workouts specifically designed to burn fat, tone, and get lean. You should be able to complete the workouts in 30 minutes or less. You'll need minimal equipment, and best of all they can be done from home.
My hope is that you won't have any excuse not to get in shape. I also hope that when you do the workouts, you'll share your experiences with others on my site.
Tell your friends what you are doing, and encourage them to "compete" online with you.
If you have any suggestions to make the experience better I am all ears.
Have a great fourth, and see you Monday!
A 75 Year Old Man Who Can Kick Your Butt
I love to read stories like the one about Dan Wildman. You can read about him in Esquire magazine.
Photo by Kurt Markus
Challenge Yourself This Weekend
Bigger Stronger Faster Movie
I am really looking forward to seeing this movie...Bigger Stronger Faster.
Some 20 years ago I trained in steroid filled gyms, and at that time I wanted to "get huge" too. I'm not sure what stopped me from ever experimenting with steroids but I am sure glad that I never got caught up in that mess.
Put a Chunk of Fat in Your Fridge
My client had a great idea today.
To keep your eating in control, why not buy a 5 pound replica of fat and put it in your fridge.
I searched around the internet, and found some here.
This Picture Makes My Day
This is a picture that my client's 8 year old drew.
I just love it!
The smiles on their faces, and the muscles on dads arms...just awesome.
Seeing how exercise has impacted my clients whole family, really makes my day.
Get This Book
Neil Mc Teggart, the online editor for the UK's Mens Health Magazine, has an awesome book that I highly recommend.
So much of what you read on the internet about fitness and diet goes on and on about theory, stories,and other fluff.
Neil writes just what you need to know. His book is only 37 pages, but in my opinion, it's one of best out there.
Straight forward, simple, and it will produce results for you.
Great Brazilian Music
Wonder what I do when I'm on the computer....I listen to beautiful Brazilian music like this from Vanessa da Mata.
Fitness Bootcamp in France or Brazil
I just came across this site, Camp Biche which offers fitness bootcamp in France.
This sounds like a great experience!
About 2 years ago I went to The Island Experience, which offers a "bootcamp/detox" retreat on an island off the coast of Rio.
This is fitness at it's best. Enjoy!
Over 430 Diet Books Published Last Year...And We're Still Fat
Over 430 diet books published last year...
That's right! I just finished reading that In the Los Angeles Time Health Section today.
So many diet books, and yet, we seem to be getting fatter?
Other than plastic surgery...there are no quick fixes. End of story!
I happen to live near the foothills of the San Gabriel Mountains and quite often I see people either running or jogging up my street. I usually see them 2 - 4 times a week. I see them on a consistent basis, rain, cold weather, heat...they are out there day after day.
And you know what...they are all slim. Coincidence? I don't think so.
Ask yourself, what did you do this weekend towards improving your health?
Did you eat high fat, low quality fast food? Did you sit watching sporting events on TV?
Or did you go for a walk with your dog, family, etc., setting a good example for your kids?
Did you eat a wide variety of vegetables and fruits?
Or was it beer and simple carbohydrates?
The good news is that you can be good to your body starting today.
Skip the TV tonight and get active.
The message I wish to convey is please live each day as if it is your entire life. If you start something today, finish it today. Tomorrow is another world. Live life positively.
YUSAI SAKAI
This Post Has Nothing to Do With Exercise
You may have come to my site to learn about exercise. Well, not today.
If you don't know about "TED" you are missing out on one of the most interesting events that the internet has to offer.
The big TED conference starts tomorrow.
Get Your Life Organized and Improve Your Health
photo by 顔なし
If you are like my clients, it seems that there just isn't enough time in the day. One of the main reasons that clients hire me is that they don't want to spend more time trying to figure out what to eat, which exercises to do, when to do them and so on. I provide them with a plan.
In order to be in optimal health your life must be balanced and organized. The clients who I have who put their appointments into their schedules and keep them, get results. Those who try to juggle too much and don't stick to an overall plan fail. It's as simple as that.
One site that always has great tips for organizing and getting more out of life is Life Hacker. I encourage you to check it out.
Here's another great post on using your time wisely, from Nate Green.
"You are the storyteller of your own life, and you create your own legend or not."
- Isabele Allende
Friday Fun with the Bourne Ultimatum
What does a Personal Trainer Eat for Breakfast?
Quite often I'm asked what do I as a personal trainer eat for breakfast. You'll see in the video below that many times I make a shake for breakfast. The funny thing is that when I first taped this at 4:30am, when I normally get up...it was too dark. Hummm maybe I wake up to early, ya think?
The breakfast shake contains:
1 cup ice water
1 frozen packet of Sambazon Acai
2 scoops vanilla protein powder
2T ground flax seeds
2T plain low-fat yogurt
1T sliced almonds
1 cup green tea
2T oatmeal
Is Obesity Contagious?
Can you get fat by hanging around obese people?
Can you catch obesity from having sex with a fat person? Sexually transmitted obesity? STO's
I'm sure by now you've seen the reports on obesity being contagious.
Don't get any ideas. Unless you have a specific medical problem, my guess is that you are in control of being obese or not. Don't let this "study" give you any excuses.
Get moving, talk to a trainer, join a gym...do whatever it takes to take control of your life.
No, I May Not be Able to Help You
You may be thinking that I'm crazy for stating this. Don't trainers help "everyone"? I used to think so. These days I offer a very focused and specialized session.
My clients train for only 30 minutes per session and they work hard. Let me note here that each client has their own level of intensity which is safely monitored.
I don't train body-builders, and I don't train people who expect results without effort.
Even before a client signs up with me, he or she will get a realistic idea of what to expect. Over my years of training clients I have discovered what works best to burn fat and get lean.
Jump in, sweat, work hard and get fantastic results...or sit there on the couch watching the infomercial that promises unbelievable results with little or no effort.
We'll see who get results.
Which Supplements Should Women Take For Fat-Loss?
I am very careful with suggesting specific supplements for fat-loss. I'm sure you've been overwhelmed in the past with all types of hype and marketing. All promising you immediate results with no work.
Well, if you haven't caught on yet...there are no miracle pills.
What I do suggest and have always suggested is that you make sure that your eating is optimal. You know the deal...lean proteins, lot's of vegetables, fruit, and some healthy fats.
However, I know from my experience that most people do not get all of the suggested servings of fruit...especially vegetables.
So that's why I suggest taking a supplement to "fill in that gap".
The supplement is the same one that my wife takes. I could go down the list of nutrients, but the list has 25 whole food concentrates such as: broccoli, kale,wheat grass, papaya...and so many more.
If you are not getting the results you want, make sure that your body gets the nutrients it deserves. Order here.
Coming Soon
Wanted to fill you in as to what I've been working on.
- New masseur joining my team very soon.
- Podcasts
- Video posts