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Men’s Fitness

Men's Fitness

I’m too busy to exercise. F**k you, take 15 minutes

written by Rocco Castellano

It’s amazing how many times I hear that most people don’t have time to exercise.

Deadlines, kids, pets, meetings, reports – everything for everyone else.

Without work, we wouldn’t be able to enjoy the good things in life, right?

You’re probably thinking, “I already know my life is busy. I don’t need it spelled out for me.”

Well, maybe you do.

Yes, all of these things are important, but they also need to be put into perspective. You, yes, you, are the main ingredient in the recipe of your life. Without you, there wouldn’t be all that money coming in. All those deadlines being met. All those reports being written and all those meetings attended. And on the family side, who would be there to go to the soccer games and spelling bees, cook dinners or organize yet another f**king Girl Scout Jamboree?

Well, ladies and gentlemen of the workforce, you too can have a better busy life if you would just take the time to exercise. That’s right, maybe entertain the thought of being a little selfish. Do something for yourself. Holy shit! What a concept, something for yourself; something that will benefit both your work and family life. With a proper exercise program, your quality of life changes dramatically. That’s right! Your stress-handling capabilities are strengthened and you sleep better, resulting in better quality time with your family.

Here we go back to that statement again: “I have absolutely no time to exercise.” This time with my response: “Are you f**king hard of hearing?”

Contrary To Popular Belief

No one needs to spend countless hours in a health club or gym to get in shape and be healthy. I may be pumped up in staying fit always but I hate seeing nightclubs disguised as gyms. I’d rather stay at home doing some exercise of my own! Now, back to the real deal. If you have 15 minutes, you have enough time to exercise. Don’t even try to say that you don’t have 15 minutes. You can pull 15 minutes out of your ass – whenever emergencies arise, or, for that matter whenever something stupid arises.

Let’s start considering your health and well being as one of those “emergency situations.” Take 15 minutes, three times a week – that’s 45 minutes a week for those of you who are too busy to do the math. Forty-five minutes to perform a combination of resistance and aerobic training.

Most of us think of resistance training as going to the gym and lifting endless amounts of iron, aerobic training and running forever on a treadmill. How can you do all of this in 15 minutes, you ask?

The truth is, you can’t. What you can do, however, is train only your major muscle groups with exercises referred to as “multi-joint exercises.” As the name implies, these muscles require more than one group of muscles to be included in a movement. A pushup is a great example of a multi-joint movement.

Performing a pushup requires you to use your chest, shoulders, and triceps to complete the exercise.

Another example of a multi-joint movement is a chin-up that requires your upper back, shoulders, and biceps to do the exercise.

Here it comes, like the shot heard ‘round the world: “Are you crazy? I’m so out of shape that I can’t even do one push up, let alone do a set of them!”

When the dust settles from that excuse, you’ll find there is more than one way to exercise a certain muscle group. A beginner should try to lower himself or herself down instead of pushing or pulling up. Fitness professionals use the term “negatives” for this type of training. It is easier for you to lower weight than to lift it. If you are not strong enough to lift, then lower. It provides the same benefits.

Those two exercises cover all of the major muscles in your upper body – and it took a little more than two and a half minutes: 80 seconds of work is 80 seconds of work. If you perform 20 military push-ups with a four-second count (two up, two down) or 20 negative push-ups with a four-second count (down in four seconds), it still is work. A set of 20 chin-ups using the same count is another 80 seconds. That’s 160 seconds of activity or about 2.67 minutes. Sorry, there is no rest period. You’re too busy to rest!

It’s important to exercise your lower body as well since these are the parts of your anatomy that provide mobility and help you accomplish all of your busy chores. The largest groups of muscles are those that move the hip and knee joints, more specifically, your buttocks and thighs. These muscles can be exercised with a multi-joint exercise known as a split squat.

Stand facing a wall. Lock your elbows and position your hands on the wall. Place one toe against the wall and the other toe back far enough so that it feels comfortable. Now, squat down so that you touch the floor with your back knee and rise back up to the starting position. Perform 25 repetitions and then switch legs.

The most often neglected area of your body is the midsection.

To exercise this area adequately, you will need to exercise your lower back muscles and your abdomen. My favorite, if done correctly, is the “windmill.” Some of you former athletes may remember these from high school sports. Stand up straight with your legs a little wider than shoulder-width apart. Raise your arms up to shoulder height. Touch your right hand to your left foot (or as close as you can get). Slowly return to a straight posture. Now, touch your left hand to your right foot.

By now you’ve worked all of the major muscle groups in your body and are wondering, where is the aerobic training? That’s right, jumping jacks! Well, my now-exhausted executives, the jumping jack, when executed properly, is one of the best all-around cardiovascular exercises. It also exercises the shoulders, postural muscles (middle back) and calves.

Keep your arms perfectly straight and bring them completely over your head. Ready? Begin. Much more difficult than you remember, huh? A set of 25 repetitions of this very simple exercise needs to be inserted at the beginning of your workout and in between every set of resistance exercises. This will keep your heart rate up throughout the entire workout.

This workout – when done consistently and properly – will yield a much better quality of life for you and the people who depend on you. And it only takes 15 minutes!

May 29, 2019 0 comment

Men's Fitness Women's Fitness

I Hate Nightclubs Disguised as Gyms

written by Rocco Castellano

As you’ve read my column for a bit now, you don’t have to be Sherlock “friggin” Holmes to realize I don’t like many things in an industry I call home. Why do I stay? It’s a question I asked myself a million times a day. It’s even more bothering seeing Justin Bieber at the cover of men’s health. It’s because I have the delusion that I may someday be part of the change that the fitness industry can be. At the moment it’s still pretty much a pile of sh*t, but I do see a light at the end of this dark tunnel. If you read my column, take my words and ask questions and don’t let the stupid lead you.

With that said, I can’t stand nightclubs and pick up joints that masquerade as a gym just. I get it – primal groans, sweaty bodies, it’s what shitty porn videos are made of. But when I walk into a gym, I really do want to workout. I pay my fees and go to the gym because I’m either traveling or don’t have what I need at the house.

When I walk into any “gym” and I smell cologne on a man that is working out, I want to – and most likely will – throw up on him while he’s bench pressing. It literally annoys the sh*t out of my nostrils and causes a chain reaction that ends with me emptying my stomach contents. I like cologne and wear several scents, (Versace, Armani) and my wife loves a hard-to-find Lacoste scent, but I wear that when I go out, not when I’m wearing a tank top and shorts and engaging in a workout that will involve ridding my body of salty fluids. It’s just plain wrong… So stop it.

Another thing, guys, wear underwear or a jock.

As a guy, I don’t want to see your junk, ever, on the workout floor. I don’t care if your banana is made of gold and should be hung at the Sex Awards hall of fame (pun absolutely intended).

That also goes for the idiotic bike shorts you wear. If there’s nothing to imagine, I imagine you’re an idiot. I’m really not sure why this is, but it has to stop.

I did some bodybuilding for a minute when I was young, so I get the whole narcissism thing. But no one needs to do a set, look at their tricep, do another set, look at their tricep, do a set of biceps and look at their tricep… Here’s a f**king clue Einstein, it doesn’t change that much in three sets. It just doesn’t.

Your pump is annoying to the rest of us. Knock it off.

I can go on for a little while longer but I am limited to a specific word count. I’ll just save it for another column.

Now to the ladies, and I use that word as loosely as you are when you come to the gym. Now, I am in love with the female anatomy. I love every part of it, from your toes all the way up to your bouncing blonde, brunette or red hair.

Here’s the problem, I don’t want to see every inch of you when I’m working out. Your ass in a thong, bent over in my face when I’m doing bicep curls is not attractive. And not as motivational as one may think. Most of the time I just want to tuck a dollar somewhere and hope you go away.

The cologne thing goes for you too, ladies – breathing in perfume when working out is, again, vomit-producing and makes me want to throw up in your just-bought $6,000 cleavage.

And speaking of cleavage, when you’re wearing a sports bra that gives pasties a go, don’t get pissed off when every guy in the gym is staring at them. If you want to show them off like a trophy you got at the 4H fair, expect the stares. But I suggest you stop being an idiot and put some clothes on. I don’t need nipples poking me in the eye when I’m working out… I like my eyes.

Women, when you’re at the gym please leave the makeup at home. Spackling your face with makeup and coming to the gym makes you look like a slut. And puts a huge sign on your forehead saying, “I want to get laid but I’m too ugly to come here without makeup.”

Plus, you get all the machines dirty and I have to clean up after you. Yea, I don’t want to see your “sparkle” foundation on my leg curl machine… Sorry, I’m an a**hole like that.

Those big hoops Jersey Shore earrings need to stay home too.

Nobody wants to see you get them caught on the treadmill, elliptical or whatever piece of cardio equipment you feel like jumping on and ripping your ear lobe off. It’s just not that pretty when you think about it. Speaking of cardio: wear a sports bra that actually fits and corrals your breasts. Your “Cooper’s Tendons” will thank you. No one wants to see your breasts flopping around like dolphins at SeaWorld… No one.

For all of you who believe that the gym is this millennium’s version of the nightclub with protein drinks, throw down some Ginko Biloba and save what brain cells you have. The stupid antics are just that. And if you don’t realize that, read this column over and over again until it sinks in… Or join match.com.

May 25, 2019 0 comment

Men's Fitness

Hitting It Old School (No One’s That Tough Any More)

written by Rocco Castellano

So I went to Facebook to ask my fans and friends what fitness columns they wanted me to write. What I got was a deluge of ideas and wants. Over the next couple of months, I will write as many of those columns as I can. This week is one I’ve wanted to write for a while. A great friend of mine from back in the day reminded me how we used to train at a gym my cousins owned, which I later took over.

There was Nothing Like North Jersey Health Club

Nothing. I started going there when I was 10 years old to learn how to box. I was a husky, short kid who pretty much got picked on by everyone—even the girls. Donna Houston kicked me in the nuts just because she could. I remember that pain like the kick was five minutes ago. We later became friends, but I needed a bodyguard. No, really, I’m not kidding.

I was sick and tired of growing up in a f—ed up house, going to school and then getting my ass kicked. So, I climbed the mile hill to Bergen Boulevard, where, under a place that sold carpet and rugs called the “Rug Barn,” was only the second of its kind in all of Bergen County…

A real physical culture/weight-lifting gym. It was the coolest and scariest thing I ever saw. All you heard were grunts and clanging weights. Muscular men loaded plates on machines with cables you knew would snap any minute. Totally Spartan. Totally old school.

In 1976, there were no selectorized (universal style) weight stacks. So you were loading 35, 10 and 50 pounds onto a welded bar with pads on it. Every machine was hand-built to my cousin Frank’s specifications. I’m pretty sure he had a welder who traded his time for a gym membership, which happened to be $99 a year.

Really Hitting It Old School

You had everything you ever thought you needed and then some. Seated calf machines, two squat racks, the narrowest—but still functional—bench presses (no Olympic bars just yet), leg extensions, leg curls, and 90-degree leg press machines (I still have nightmares about that motherf–ker). All the dumbbells were handmade and went up to 110 pounds each. The only people to use them were my cousin and his training partner, Dave.

At 10 years old, I just wanted to learn how to punch somebody’s face in. And there was a heavy bag, speed bag, boxing ring, and a coach.

I started the second I walked in: Coach just laughed at me and said to put the gloves on. For four years, all I did were push-ups, sit-ups, jumping jacks… I used the jump rope and beat the shit out of the heavy bag. I was lean, really f–king mean and made sure that everyone knew it. That’s when my cousin decided to put me to real work and started my weight training. Training in the ’70s was not like anything people ever seen.

You worked out until your body literally gave out. By this time, North Jersey Health Club had powerlifting squat racks, wide Olympic benches (that we went to York Barbell to pick up) with cold, rolled steel Olympic bars, and we used every bit of them. The handmade 90-degree leg press had a partner in 45 degrees. Only the p—–s used the 45-degree machine. This was heaven to a 14-year-old athlete and one tough motherf–ker.

I don’t even know how many members we had at the time, but it seemed like everyone knew each other and had each other’s back. The older guys were the younger guys’ mentors. If we got out of line (in school, church or any other place) and the older guys found out, which always seemed to happen, you got your ass kicked (either under weights or more literally, whichever was warranted).

Decided To Turn Things Around

One of those comrades asked me to write this column—my friend Tony Senatore, Mr. Squat. No one had legs like him. No one worked legs like him. I would copy everything he did: a little warm up, 145 pounds on the bar, 15-20 reps, 225 for 15-20 reps, 315 pounds for 50 reps. At the point of vomiting: stop, rest and throw 405 for 10-12 reps. Then, put as much weight the leg and leg press held and bang out as many reps as you could for three sets…

Then when you thought you couldn’t walk, which most of the time I couldn’t, crawl over to the 45-degree and bang out four more 50 rep sets. Puke, cry, scream, sweat, cry some more and try to walk out of the gym. Remember the one-mile hill I told you about earlier? I was never able to stop myself from rolling down it on leg day.

Two days later we would be back for more, but this time, no squats: 100-rep 90-degree leg press superset with 50-rep, 45-degree leg press superset with hack squats until your training partner needed to peel you from the machine. Rotate out for four sets. So much for hitting it the old school way huh?

Thank you, Tony, for reminding me how f–ked up we were and how much fun it was to train, proving there really was no limit to what we could achieve. Here’s a workout to keep you fit even when you travel.

May 19, 2019 0 comment

Diet Men's Fitness Women's Fitness

Swimming is the Worst Exercise for Fat Loss

written by Rocco Castellano

Question: I’m extremely overweight and out of shape. To get back in shape, I have been swimming daily for cardio for about 6 months. I’m feeling better, but not getting much of a result. I’d like to get back into weight training… How would you recommend I start off? It’s been so long since I did a regular routine with weights…

Kylie

Answer: Swimming is the worse exercise for fat loss. When you swim breaststroke or backstroke, you’re burning about the same number of calories as a fast walk or a slow jog. However, for some reason, swimming appears to be less effective than other forms of exercise at promoting weight loss.

Research published in the American Journal of Sports Medicine shows that in the absence of a controlled diet, swimming has little or no effect on fat loss.

Most swimmers notoriously have higher body fat and to combat this are given on land exercise to help take fat off such as running or cycling. But most importantly they’re given a resistance training program. In order to take fat off, you need to boost your metabolism and resistance training especially one that promotes eccentric work (letting the weight down slowly) will help to build muscle and reduce fat.

So, what does all of this have to do with swimming?

Most of the work your body does in the water involves concentric muscle actions. There’s virtually no eccentric work there at all. Because of this, I’m guessing that swimming has only a minor impact on your metabolic rate after exercise.

Any form of exercise, be it swimming, walking or weight-training, is good if the alternative is doing nothing. A mixture of some form of resistance exercise and cardiovascular exercise is better while combining interval exercise and resistance – in my opinion at least – is the best way to get in shape.

May 17, 2019 0 comment

Fitness Business Tips Fitness Marketing Men's Fitness Women's Fitness

Day Two – a Lunk Alarm… Again?

written by Rocco Castellano

You ever hear the saying, “You ain’t doing something right if someone’s not hating on you”? Well, the confirmation is coming in every day, especially when it comes to Planet Fitness. Several weeks back, there were a couple of people that wrote in thinking they could bitch about how I railed on Planet Fitness and it might change my thinking. Uhhh… No. Their thought process was so incoherent it made me want to put this column out that week, but patience is a virtue, or so I’m told.

Just a quick recap for the brain-dead and fitness-ignorant. Tootsie Rolls, no matter how much you love them, shouldn’t be served up at a fitness facility like clams on a half shell at the Inner Harbor in Baltimore. Pizza should be delivered to your home, not your gym. And if you are intimidated by a heavyweight, stay the f**k out of my way, let me lift and you probably won’t get hurt.

So, you all know about my first day at Planet Fitness. But what you didn’t know is that I went back. Yes, you guessed it. I’m a glutton for entertaining punishment, and I like the color purple (or maybe just the movie, but I am a glutton for entertaining punishment).

Everyone who works out at a real gym or in their garages knows about the Planet Fitness Lunk Alarm.

If you don’t, how does living under that rock feel?

The Lunk Alarm is an indicator that wussies use to point out the people they wish they could be. Or, at least that’s how I see it.

So let me tell you about my experience with the Lunk Alarm, and remember, this is only Day 2 of a brand new membership. With my belly filled with yummy, chocolatey Tootsie Rolls, I decided to get a workout in.

On Day 1, I was interrupted by the manager while doing a 315-pound squat, so I did some chest flies and “grunted” a little and decided it was a good time to leave.

I left the Metallica at home this time, and tried really hard to play by the rules, listened to the bubble gum pop shit that was flowing tirelessly out of the sound system, promised myself I wasn’t going to grunt, breathe too hard or make any noise that could intimidate the average wuss.

F**k, I tried.

I have never had so much anxiety in my whole life just trying to get a workout in. My back was the body part of choice for this day and maybe some arms; what harm could that do? I always hate asking that question because the answer always seems to involve police and new wrist jewelry.

Then, I found out very early that “Barbell” rows are a no-no.

I added some weight, again, a few plates on one end of the barbell, and stuck the other end up the manager… I mean, in the closest corner I could find and began doing One Arm Rows. Today I was greeted by a very blonde, slightly overweight “personal trainer” who advised me that I couldn’t do “that” exercise because it wasn’t part of the “exercise repertoire” at Planet Fitness.

I’m not making this shit up.

Exercise repertoire. In all my life, 35 years in fitness… I literally know all the toughest trainers in the world and never have I ever heard any of them say “exercise repertoire.” I have a little vomit in my mouth writing this… No, really. What, are we at the symphony or the ballet? “Hi, I’m Victoria today we will begin your exercise repertoire with 6 plies and 12 pirouettes.” Should I be wearing a leotard?

I know I totally glossed over the “slightly” overweight personal trainer in that exchange because it was as comical as the visual sounds. Basically, a fat person teaching a fat person to exercise. Yep, just like two Buicks fighting for a parking space. Life imitating really shitty art.

So, I put my weights away, one, because I like to lead by example using gym etiquette; two, because I always hated when lazy idiots would never put their weights back in my gyms. I went over to the “lat” pull-down and banged out about 25 front pull-downs (because performing behind-the-head pull-downs will damage your rotator cuff, and I really like my rotator cuffs. They’re the cute little muscles that keep your shoulder joint together).

I finished up my sets and escaped without incident.

But my time without incident would be short-lived. And here, my friends is where it all fell apart. Planet Fitness and I had a serious parting of the ways. I don’t know if you know what a “low row” is, but to keep it simple, it’s a cable connected to a weight stack where you hold two handles and sit on the floor. You stretch all the way forward and pull the weight toward yourself, keeping your back perpendicular to the floor, and bending at the elbows. It’s obviously easier to show you than write it.

Basically, I’m sitting on the floor pulling a cable to my chest, with two handles. At the time I did this, the stack was only 220 pounds. It may be more now, but I was pulling the whole rack for almost 20 reps. I say almost because that f**king tap on the shoulder came again, this time in full pull. So, I decided to drop all 220lbs. Off went the Lunk Alarm and I was escorted out.

But if you’re looking for an alternative, check out my 30-day fitness journey… to lose weight fast. Trust me, it’s better than that Lunk Alarm experience a threw myself in!

May 13, 2019 0 comment

Diet Men's Fitness

What Causes Low Testosterone?

written by Rocco Castellano

Low testosterone, or low-T, has become somewhat of an epidemic. Now more than ever, men in their 30s, 40s and 50s are coming to their doctors with questions about low-T. As it becomes more common, more men are made aware of it, worry about it, and more people bring it up. As with anything medical, the prescription drug industry has swayed many doctors and patients alike. Testosterone shots or pills seem like a quick and easy fix. In some cases, where other medical issues can cause low-T, this is an optimal solution. But for many, it’s something in their diet that causes low testosterone. In these cases, it’s far better to resolve low-T at the source of the problem rather than cover it up with medication. Either way, it’s important to learn the basics about testosterone and how it affects you.

Testosterone is the hormone responsible for giving men their physical, masculine features. It puts hair on their chest, a deep tone in their voice, and a force behind their sex drive. Testosterone shows up during puberty, and is meant to hang around until old age, where it gradually dwindles. Testosterone levels should naturally decrease slowly. If a man is experiencing side effects of low-T, then their levels are generally decreasing at an abnormally quick rate. Common symptoms of low-T include fatigue, weakness, depression and loss of sex drive.

Foods Causing Low Testosterone

One of the most prominent dietary ingredients that causes low testosterone are refined carbs. Processed carbs show up all over the place. It is also present in cereals, pastas, breads, granola bars, sugary treats and more. Excessive refined carbs are bad for the human body. It can cause a rapid spike in blood sugar and an elevation of insulin levels. For men concerned about their testosterone levels, this is bad news. High levels of insulin secretion causes a disruption in the central hormone pathways, which translates to lower testosterone levels.

Another food that contributes to the low-T epidemic is meat with added hormones. Lots of big companies add hormones to their livestock to force their animals to grow bigger quicker. For them, this means more money. For those of us consuming the stuff, it can mean an unnatural influence on our own hormonal balance. In a similar vein, xenoestrogens, artificial compounds found to imitate estrogen, are frequently found in industrial compounds. For example, phthalates and BPAs, both widespread in plastics that we use everyday, contain xenoestrogens. Like the added hormones in meats, these affect our natural hormone levels. My diet sucks… what can I do?

Physical Ailments Causes Low-T

As mentioned earlier, some physical ailments can be the cause of low-T. Stress causes low testosterone for many. On a more serious note, an injury to the testicles, testicular cancer or treatment for such, liver or kidney diseases, obesity or HIV/AIDS can all be the reason behind low testosterone. For this reason, it’s a good idea to get a professional check your levels. Normal levels are roughly 300-800 nanograms per deciliter. If you’re below this range, then there’s a good chance it’s your diet. But there’s also a slight chance it’s something else physical that should be treated.

October 17, 2018 0 comment

Men's Fitness Women's Fitness

Here’s a Workout to Keep you Fit While You Travel

written by Rocco Castellano

Part of what I do as fitness expert and business owner, is travel. That means I have to work out in different gyms, fitness facilities and sometimes in my hotel room. Usually I will book a room at a hotel that has a gym, but many times the gym they show on their webpage looks nothing like what I see when I walk in. When you walk in on 300 square feet of stuff shoved into a room half that size, broken cables, missing dumbbells and every piece of equipment being used, it’s not a great environment to get a good workout in. How can you workout to keep you fit while you travel then?

Gym or Bar?

Most of us (and it’s crossed my mind many a time) would say, “Screw it, where’s the bar?”

As a matter of fact, screw this column, I’m going to the bar. What happen to the workout to keep you fit while you travel guide?

OK, I’m just playing with you. Truth be told though, that is what many of us, including me, would say. Then our heads see a fat, sloth-like individual in the mirror, and it doesn’t look pretty.

It’s annoying to have to deal with cramped settings, people sweating on you and the equipment and not having the tools to get the job done. Can you have some cheese with the whine? Well, yes. Yes you can. I know there are some workout Nazis out there saying, “Rocco I worked out in the snow, barefoot, uphill both ways… ” and to you, I say, “I don’t give a shit.”

There’s a mental state I like to be in when I go work out. Some fat woman breathing hard and sweating next to me doesn’t bring me to workout bliss, even if I have Metallica blasting my eardrums out and I’m wearing a terrycloth sweat suit. So I often opt to pass the bar, note whether they carry Maker’s Mark, and go back up to my room or the pool for a workout.

I know many a workout freak who has brought 45 pound dumbbells in their suitcase. That’s not me, especially with the airlines charging you by the pound these days. I just found out a good solution for an effective workout to keep you fit while you travel.

The DIY Way

Instead, I use Hefty garbage bags (and no I don’t get a product placement endorsement for saying “Hefty bags.” They just seem to be the only ones that don’t break or get holes in them while traveling).

So, before your next trip go to the grocery store and get yourself some Hefty Bags. I prefer the “Garden and Leaf” bags myself but get anything you like – it’s your grocery trip.

Now, when I get to the hotel and I experience all the stuff I talked about in the beginning of this column, I go up to my room and see how much room I have to work out. Most of the time, 10 square feet is all you’d need. For the not so mathematically inclined, that covers about a 2-foot-by-5-foot space. Thank goodness for my public school education.

Now, there’s a little more math, and don’t blow a gasket, saying, “Rocco I thought we were reading about working out not learning math… I only have so many brain cells left!”

Adding Weights

Don’t worry, little grasshopper, I’m doing the math for you so those very limited brain cells don’t get used up. Back to the math. Every gallon of water equals 8 pounds. So 3 gallons, equals… there you go, 24 pounds. Damn, you’re smart. Five gallons is 40 pounds… you see where I’m going with this.

I fill two Hefty bags with about 4-5 gallons of water and have all the weight I need to get in a good workout. Now, half this workout to keep you fit as you travel is comprised of bodyweight exercises and the rest are weighted exercises.

Just a note for my idiot travelers if you want to workout to keep you fit while you travel, don’t fill the bags and put them in the suitcase, you may have a damp experience at the baggage carousel.

I start off by doing two minutes of jumping jacks (still the best full body exercise) as a warm up to get the juices flowing. I then do two minutes of bodyweight squats, to get more juices flowing. You’re going to hate this part, but remember in second grade, when the gym teacher made you do arm circles? Well, arm circles are the easiest, most basic, most painful exercise. They will make you feel like the biggest pansy this side of the Ohio River. I do two minutes total: 60 seconds (that’s 1 minute… for the slow folks) keeping the arms perfectly straight, circling forward, and then another 60 seconds circling backward.

Next, another set of jumping jacks for 2 minutes.

Now that you’re all warmed up, here’s the actual workout to keep you fit while you travel:

1. Legs first. Grab the bags, hold one in each hand and wrap the non-filled tops around your wrists so that you can only see the water-filled part. You will do this for almost every exercise. Hold the bags out to the sides and, you guessed it, squat for two minutes.

2. Now that your lungs have burst through your chest, do a set of lunges, 60 seconds each leg. Do not alternate legs; work the same leg for 60 seconds.

3. Two minutes of mountain climbers

4. Two minutes of jumping jacks

5. As many pushups as you can do

6. Two sets of 20 bent-over rows (using a Hefty bag)

7. Two sets of upright rows (using a Hefty bag)

8. Two sets of tricep presses (using Hefty Bag)

9. Two sets of bicep curls

10. Finish off with two minutes of jumping jacks, two minutes of mountain climbers and a set of criss-cross crunches

There you have it my little Traveling Wilbury workout to keep you fit while you travel without any dilemma.

October 15, 2018 0 comment

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