September 2009
2 posts
Reps for Rica 2: Pump It Up, Biotch!
So…after completing the first workout and even throwing up (lol), Rica’s back for more. So here we go…
This is another circuit. Go through all the exercises without rest. At the end of the circuit, rest 60-90 seconds.
One Arm Dumbbell Snatch - 5 reps per arm (seen here)
Burpees - 10 reps (seen here)
Dumbbell Turkish Get-Up - 5 reps per side (seen here and in the pic...
Reps For Rica: a DwD special presentation
So, I’ve been asked to design a workout routine for my lil sis Rica, who’s away at school in Vegas. She’s got a busy schedule, with work and class, and doesn’t have the time to commit to long workouts. So she wants the most bang for her buck. She has access to the school gym so she has access to weights. Her main goal is overall fitness and a little extra fat burn...
May 2009
2 posts
DwD GPP #1
GPP = General Physical Preparedness
Good for all sort of things from this:
to this:
Do the following circuit without stopping for the time indicated:
Squat Thrusts - 30 seconds
Jumping Jacks - 30 seconds
Pushups from knees - 30 seconds
Mountain Climbers - 30 seconds (click here for video)
Rest - 30 to 60 seconds
Repeat 8 times
“GPP training serves several functions: 1) the formation, strengthening or...”
– A.S. Medvedyev, Soviet Weightlifting Coach
April 2009
4 posts
DwD Lower Body Endurance Workout # 1
A good set of wheels is important for many a sport. Whether playing pick up b-ball all day, or hitting the slopes hard all weekend, or lighting up a stage for an hour or two, lower body endurance is key to maintaining maximum output and reducing fatigue. The following workout will provide the work necessary to increase lower body endurance so you can go all night long.
20 Squats (ass to...
DwD Core Workout #1
Build a thermonuclear core with the following workout:
15 SitUps - Take 3 seconds to go up, hold at the top for a beat, then go back down for 3 seconds.
20 Winshield Wipers - 10 each side
15 Half Jackkives - seen here
15 Leg Raises
Plank - Hold for time.
Do this as a circuit with no rest in between exercises. After completing plank, rest for up to 2 minutes, then repeat the circuit. Do...
Top 10 Training Myths →
From athletic trainer, Joe Defranco, the top 10 training myths are exposed. Including the old wives tales that weight training will make women look manly and that light weight/high reps shape and tone muscle.
March 2009
8 posts
Pre-Show Light Conditioning
This workout is just to ensure everythings kicking on all cylinders.
Do the following:
50 Jumping Jacks
10 Winshield Wipers
50 Split Jumps (like Jump Lunges, except you dont go down. You just switch your feet like you’re raving. )
10 Burps (Like a Burpee but you don’t stand up and jump. Bring your feet up like you’re going to stand and then kick your feet back and keep...
“We don’t just work our ‘favorite muscles’. We do not have...”
– Mark Rippetoe, Strength and Conditioning Coach and author of the best book written on strength training, Starting Strength.
Javier and Regina's Powerlifting Training Log →
Follow my progress as I walk the walk and train in powerlifting with my girlfriend, Regina.
Workout: You the Bomb, Baby...
This workout employs explosive movements to train the fast-twitch muscle fibers that result in faster feet, higher jumps and increased agility.
Warmup: Run up the stairs in your building from the ground floor to your apartment.
Upon entering your apartment, do the following circuit without rest between exercises:
10 Squat Jumps - try to jump as high as possible each rep.
10 Plyo Pushups - Do...
Train like Voltron
Step into any commercial gym and what do you see? Besides old men in too short shorts and 80s aerobic queens in leopard print leotards, you probably see a sea of treadmills, elliptical trainers and a ton of different machines to work each part of the body. If you’ve ever joined a commercial gym, you’ve probably gotten a workout template to follow or even some free personal training...
Introduction
My name is Javier and I am setting up this page in part for my sister. My sister is a professional flamenco dancer (a quite good one if I say so myself). She just came back from spending years in Spain, where she wholeheartedly studied her craft. She has returned home to Los Angeles to make a living out of her passion. One of my passions is training people. In an effort to make sure my big...