June 2009 Workout - Day 2

It's been a dreary past few days here in Toronto. It's been cold and rainy...feels more like fall than it does spring.

Nonetheless, it's June and we've only got 31 days left until the July long weekend (Canada Day for my fellow Canadians, 4th of July for our American friends).

I'm putting together a full month's worth of FitAndBusyDad Workouts for you guys to do and get yourself in gear over the next 4 weeks (that's 4 workouts per week for 4 weeks...not 30 days of new workouts, sorry!). If you missed yesterday's workout, you can find it HERE.

=> FitAndBusyDad June Fat Loss Stimulus Package - Day 1

Have you written your GOALS down yet? Have you made 3 copies and put one copy each on your fridge, your dashboard and in your wallet?

If not, why not? Make sure you do it today!

Today, we've got a bodyweight based workout that will get your heart rate up and get your blood pumping. It's the perfect compliment to yesterday's strength/resistance based workout.

The beauty of bodyweight training is that it can be done ANYWHERE. At the park, in your basement, in the living room, at the office. All you need is an 8 x 8 area and the drive to work hard and get it done.

Our workout schedule for this week looks like this...

Monday - Strength Workout 1
Tuesday (today) - Bodyweight Workout 1 (see below)
Wednesday - optional foam rolling/mobility or DAY OFF
Thursday - Strength Workout 2
Friday - Bodyweight Workout 2
Saturday/Sunday - Active Family Lifestyle Days!!!

I filmed today's workout in the park with Joey (she's on the swing in the background) and AJ (she's holding the camera). I love doing anything active or exercise related and having my kids around to watch or to participate. I think that is THE MOST IMPORTANT thing to having an active family lifestyle - having your kids witness you and your healthy and active habits. Kids learn more through example than they do through verbal instruction.

Here's today's bodyweight circuit...




Enjoy your day and workout!

Chris
FitAndBusyDad

How to get 6-Pack-Abs....That Actually Work

The gym that I train at here in Toronto doesn't have any foam rollers. So, prior to my squat and deadlift workouts, I have to head over to the "abs & stretching" area of the gym to use a medicine ball to knead out my glutes & IT bands.

Without fail, every time I get to the open floor area, I've got to step over or around some poor trainee trying to chase his abs by doing crunches (or even worse, sit-ups) until he "feels the burn" - what is this, 1983?

If only he knew that there was a better way to get those six-pack-abs and burn fat that is actually safer, less boring and more effective.

I wish I could have told him to use big, bang-for-your-buck exercises like squats, deads, lunges, chins, rows & dips that require more abdominal work than your average crunch or sit-up.

I wish I could have told him that his 6-pack will come a lot faster if he were to limit his sugar intake and eliminate all junk food and just focus on eating fruits, vegetables, lean protein & healthy fats.

I wish I could have told him to make sure he gets enough rest and manage his stress to reduce the amount of cortisol (a belly fat loving hormone) he produces.

I wish I could have told him all those things, but I made a pact to myself never to give advice to another trainer (yes, he was a trainer that works in the gym that I go to) unless I actually know him or unless he asks....long story short, the last time I "made a suggestion" to another trainer, I almost got my a$ kicked because he thought I was being arrogant.

So, in dedication to all crunch-happy gym-goers who are in search of that "burn", here is a great ab exercise circuit "finisher" that I did on Friday after my squat workout.

It's called a "finisher" because...

1. You should always do your ab exercises at the end of your training session and

2. After you do a few of rounds of this circuit, you will be "finished".

Make sure to give this one a try and let me know how you feel tomorrow! If you do this right, I guarantee you'll be so sore that it'll hurt to cough.

FitAndBusyDad Intermediate Ab Finisher

1a. Ab-Wheel Roll Outs x 15









1b. Lower Ab Reverse Curl x 15









1c. X-body Climbers x 20 total









Repeat the above circuit 3 times with NO REST between exercises, then finish with...

2. 100 x KB or Dumbbell Swings (Complete the swings in as minimal sets as possible resting 45s between sets...remember to brace your abs HARD on these)













This circuit should take you about 6-8 minutes to finish and uses so many muscles that it could be considered a workout by itself!

Tack this onto the end of one of your FitAndBusyDad workouts and you'll be shedding the fat and getting 6-pack-abs that work in no time.

Chris
The FitAndBusyDad

P.S. Stop wasting your time with useless crunches and sit-ups. Stop buying $50 ab-gadgets. Stop looking for the magic bullet. Work hard, train hard, eat REAL FOOD - and use FitAndBusyDad Workouts!

=>Get started with the FitAndBusyDad Lifestyle