Workout of the Day:


Wall Balls
Push Ups
S.D.H.P.
Push Jerks
Ball Slams


1 Minute Each
4 Rounds
Count your reps

Workout of the Day:


Bar Curls
Rope Extensions
DB Curls
Pushdowns


1 Minute each
5 rounds


ABS and Calves CIrcuit

Workout of the Day:


Max Squat
5, 4, 3, 2, 1 ,1 ,1


Front Squats
Leg Press
Box Jumps
Leg Extensions
Stiff Leg Deadlifts


1 Minute Each
3 Rounds

Workout of the Day:


Bench Press
Incline Dumbell Press
Push Ups
Deadlifts
Ring Pull Ups
Cable Row
Shins To Shoes
Roman Chair Leg Raise


Tabata

Workout of the Day:


Bar Curls
Hammer Curls
Cable V-Bar Curls
Dips
Close Grip Pushups
Overhead Dumbell Extensions
30 seconds work, 15 seconds rest
7 Rounds

Workout of the Day:


Back Squat
Front Squat
Jump Squat with weights
Leg Press
Leg Curls


30 seconds work, 15 seconds rest
7 Rounds

There will not be any workouts posted today. All classes are cancelled due to illness. Sorry for any inconvenience this may cause but I hope to be back tomorrow. Thanks and have a good day!

Workout of the Day:


10 Pushups
10 Hang Clean and Press
10 Jump Squats
10 Sit Ups


10 Rounds

Workout of the Day:


Pick your own workout! Good luck everyone!

Workout of the Day:


Dumbell Curls
Dips
Preacher Curls
Rope Extensions
Bicycle Crunches
30 Seconds Work, 30 Seconds Rest
7 Rounds

Workout of the Day:


Front Squat
Leg Press
Leg Extensions
Lunges with weights
Step Ups with weights


30 seconds work, 30 seconds rest
7 Rounds

Workout of the Day:


Bench Press
Pull Ups
Incline Press
Dumbell Row

Workout of the Day:


5 Minutes Skipping


Crunches
KB Swing
Plank
Step Ups
Leg Raises
Burpees


1 Minute Each
4 Rounds

Workout of the Day:


Incline Curls
Lying Triceps Extensions
RIng Curls
RIng Extensions
Rope Curls
Rope Pushdowns
Tabata

Workout of the Day:


Progressive Back Squat


Tabata:
Air Squat


200 Lunges

Workout of the Day:


Progressive:
   Bench Press
   Ring Pull ups

Workout of the Day:


Thrusters
Sumo Deadlift High Pulls
Wall Balls
KB Swing
Jump Squats
3 Minutes each exercise taking 1 minute rest between each exercise
Then you will do each exercise for 2 minutes each, taking 1 minute rest between each exercise
Total Reps

Pick your workout day again! Thanks to all my LEAN AND EXTREME members! I appreciate you all and thoroughly enjoy training you. Now pick a good one today and blast through it!

Workout of the Day:


Max Bar Curls
Max Dips


5 Rounds

LEAN AND EXTREME IS FOR EVERYONE!


Workout of the Day:


Front Squat
Sled Pull
Jumping Lunges
Leg Extensions
Step Ups


Rounds and reps to be determined

Workout of the Day:


Bench Press
Deadlifts
Incline DB Press
Pull Ups
Push Ups
Cable Row
Tabata

Workout of the Day:


Row
Wall Balls
Burpees
KB Swing
Step Ups
Sit Ups
Leg Raises


5 Minutes each
Total Reps

IT'S FRIDAY PEOPLE! WE LOVE FRIDAY'S!!!!

Friday's workout of the Day:


Pick your own workout day! Yeah!!! 

Workout of the Day:


Ring Curls
Close Grip Push ups
Rope Curls
Pushdowns
Dumbell Curls
Overhead Dumbell Extensions
Tabata

Workout of the Day:


Front Squats
Leg Press
Lunges
Bulgarian Squats -Right Leg
Bulgarian Squats -Left Leg
Leg Curls
1 Minute Each
4 Rounds

Workout of the Day:


100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups
For Time

Workout of the Day:


Wall Balls
Deadlifts
Push Jerks
Cable Upright Rows
KB Swings
1 Minute each, 4 rounds


ABS Circuit

Workout of the Day:


It's Friday and we all know what that means? It's pick your own workout day! Yeah!!!
You pick it, and you do it! Whatever you want to do, the choice is yours. Have fun everyone!

Workout of the Day:


Incline Curls
Triceps Pushdowns
Bar Curls
Rope Extensions
Dumbell Preacher Curls
Dips
Start with 12 reps each, then 11, 10, 9, 8, 7...1


40 Shins to shoes
40 Hip thrusts
40 Side bends (Laying down, you're trying to touch the side of your ankles)
3 Rounds

Workout of the Day:

30 DB Squats

30 Jumping Lunges

30 Jump Squats

30 Step Ups

30 Regular Lunges

5 Rounds, or as many as you can do within the hour.

Workout of the Day:


Hang Clean And Jerk
KB Swing
21, 15, 9, of each


DB Push Jerk
Side Laterals
Sumo Deadlift High Pulls
Rope Cable High Pulls
Tabata

Workout of the Day:


Skipping
Burpees
KB Swings
Jump Squats
Sit Ups


1 Minute Each, 4 Rounds

Workout of the Day:


Pick your own Friday workout again! Good Luck!

Workout of the Day:


Progressive Bar curls
Progressive Dips


Hammer Curls
Pushdowns
5 Sets, 10 reps

Workout of the Day:


Progressive Push Ups
Progressive Ring Pull Ups


Shins to shoes
Leg Raises
Back Extensions
1 Minute Each, 3 Rounds

Workout of the Day:


Wall Balls
Burpees
Box Jumps
Push Jerks
KB Swing
1 Minute each, 3 rounds

Workout of the Day:


Pick you're own workout day! Good luck!

Super Arms!!!

Workout of the Day:


Dumbell Curl
Dips
Bar Curl
Reverse Grip Pushup
Cable Curl
Rope Extensions


Tababta

Workout of the Day:


Max Squat
5, 4, 3, 2, 1, 1, 1


Squats
Weighted Jump Squats
Weighted Lunges
Leg Extensions
Leg Press
Rounds and reps TBD

Workout of the Day:


Dumbell Thrusters
Ball Slams
Push Jerk
Hang Cleans
Rope Pulls
F.G.B

Workout of the Day:


5 Minutes of Skipping
Count skips! A double under count as 2


50 Squats
40 Lunges
30 Sit Ups
20 Push Ups
5 Rounds

Which physique would you rather have? The marathoner (guy on the left) who's training is based on volume and long duration, or the sprinter (guy on the right) who trains with all out intensity for short periods of time? The sprinter is built for power, speed and agility. The marathoner is built for, um, I guess to run long distances. Isn't that why we invented cars? 


Workout of the Day:
Pick your own workout day! Good luck and remember to train with maximum intensity!

Workout of the Day:


Pause Squats
4 sets, 15 reps


Air Squats
Jump Squats
Skiers
Tabata

Workout of the Day:


Thrusters
KB Swing
Step Ups
Quick Step
Row


1 Minute each
4 Rounds

Workout of the Day:


Deadlifts
Man Makers
Wall Balls
Ring Pull Ups
Push Ups


1 Minute Each
3 Rounds

Workout of the Day


Bench Press
Pull Ups
Max reps
5 Rounds

Pick Your Own Friday Workout!

Pick your own workout. Give it everything you have! When you leave the gym, leave knowing that you gave it all you had. Be proud of the work you did in the gym!

The Dangers of Soy!

The Dangers of Soy Are Real--and Much Worse Than You Might Think

Promoting soy foods as health foods while ignoring the dangers of soy and soy derivatives should be considered a crime against humanity. If you think this statement is too extreme, read this article to the end, and then see what you think!The dangers of soy are thoroughly documented in the scientific literature, which makes it hard to believe that many health and fitness communities and counselors, and most health food stores, still promote soy products as ultra-healthy foods.
Hopefully this harmful misrepresentation of soy foods will begin to change as the dangers of soy become better known.

A Summary of the Dangers of Soy

• Soybeans and soy products contain high levels of phytic acid, which inhibits assimilation of calcium, magnesium, copper, iron, and zinc.
• Soaking, sprouting, and long, slow cooking do not neutralize phytic acid.
• Diets high in phytic acid have been shown to cause growth problems in children.
• Trypsin inhibitors in soy interfere with protein digestion and may causepancreatic disorders.
• Test animals showed stunted growth when fed trypsin inhibitors from soy.
• The plant estrogens found in soy, called phytoestrogens, disrupt endocrine function, that is, the proper functioning of the glands that produce hormones, and have the potential to cause infertility as well as to promote breast cancer in adult women.
• Hypothyroidism and thyroid cancer may be caused by soy phytoestrogens.
• Infant soy formula has been linked to autoimmune thyroid disease.
• Soy has been found to increase the body's need for vitamin B12 and vitamin D.
• Fragile soy proteins are exposed to high temperatures during processing in order to make soy protein isolate and textured vegetable protein, making them unsuitable for human digestion.
• This same process results in the formation of toxic lysinoalanine andhighly carcinogenic nitrosamines. (Doesn't sound like anything anyone would want to eat, does it?)
• MSG, (also called free glutamic acid), a potent neurotoxin, is formed during soy food processing. Many soy products have extra MSG added as well. (See video on the dangers of Aspartame, MSG's chemical first cousin.)
• Soy foods contain elevated levels of toxic aluminum, which negatively effects the nervous system the kidneys and has been implicated in the onset of Alzheimer's.

If this list of the dangers of soy isn't enough to make you run out the door of your local health food store, keep reading. It gets worse.

Top of Page

Feeding Babies Infant Soy Formula Is Like Giving Them Birth Control Pills

• It's been found that babies given infant soy formulas have 13,000 to 22,000 times more estrogen than babies fed milk-based formulas.
• Babies fed exclusively on infant soy formula are receiving the estrogenic equivalent (based on body weight) of at least four or five birth control pills per day! You read that right. Four or five birth control pills per day! Here's the reference so you can check this out for yourself. [Irvine, C. et al., "The Potential Adverse Effects of Soybean Phytoestrogens in Infant Feeding", New Zealand Medical Journal May 24, 1995, p. 318.] By contrast, dairy-based infant formula contains almost no phytoestrogens, nor does human milk, even when the mother eats soy products. (Sally Fallon & Mary G. Enig, Ph.D.)
• There has been an increase of delayed physical maturation among boys, including lack of development of sexual organs.
• Conversely, many girls today show signs of puberty, such as breast development and pubic hair, before the age of eight, and some even before the age of three.
• Both of these abnormal conditions have been linked to the use of soy formulas as well as to exposure to "environmental estrogens" such as PCBs (polychlorinated biphenyls) and DDE (dichlorodiphenyldichloroethylene)a breakdown product of DDT.

Would you want to knowingly expose your tiny infant to the dangers of soy formula?

Top of Page

But Don’t Oriental Cultures Eat Lots of Soy?

It seems that historically, Oriental cultures consumed mostly traditionally fermented soy products such as miso, tempeh, natto, shoyu and tamari. (Tofu is not fermented, and falls into the dangerous soy foods category.) They consumed these soy foods in small amounts, as a condiment.

• Soy foods account for only 1.5 percent of calories in the Chinese diet, researchers found. (1977 Chang KC)
• The actual soybean consumed today is not the same one used by traditional Oriental cultures.

Top of Page

Problems with Soy Protein Isolate

• Furthermore, modern soy foods are very different from those consumed traditionally in Asia. Most are made with soy protein isolate (SPI), which is a protein-rich powder extracted by an industrial process from the waste product of soy oil manufacturing. It is the industry's way of making a profit on a waste product. The industry spent over 30 years and billions of dollars developing SPI.
• In feeding studies, SPI caused many deficiencies in rats. That soy causes deficiencies in B12 and zinc is widely recognized, but the range of deficiencies was surprising.
• Although SPI is added to many foods, it was never granted GRAS status, meaning "Generally Recognized as Safe". The FDA only granted GRAS status to SPI for use as a binder in cardboard boxes. During the processing of soy, many additional toxins are formed, including nitrates (which are carcinogens) and a toxin called lysinoalanine. It was concerns about lysinoalanine in SPI that led the FDA to deny GRAS status for SPI as a food additive.
• In spite of all these dangers of soy protein isolate, SPI is the basic ingredient of soy infant formula. The FDA even allows a health claim for foods containing 6.25 grams SPI per serving.

Workout of the Day:


Bar Curl
Dips
Incline Curl
Rope Extensions
Hammer Curls
Reverse grip Push Ups
Rounds and reps TBD

Workout of the Day:


Front Squat
Leg Press
Air Squat
Leg Extensions
Stiff Leg Deadlifts


1 Minute Each
3-4 Rounds

Workout of the Day:


Max Thrusters in 5 minutes


Wall Balls
KB Swing
Burpees 
1 Minute Each
4-5 Rounds

Workout of the Day:


Bench Press
Push Ups
Jump Squats
10 Reps each
10 Rounds


100 Sit Ups
100 Frog Kicks
100 Bicycle Crunches

MEMBER'S CHOICE!

Today's workout is again the members choice. As a group you will pick 4 exercises, and I will pick one, and they will be done for 1 minute each, and 3 or 4 rounds. Pick wisely! Good luck!

Workout of the Day:


Hammer Curls
Preacher Curls
Bar Curls
Push  Downs
Rope Extensions
DB Extensions


30 Seconds Each
6 Rounds

Workout of the Day


Bulgarian Squat (right leg)
Bulgarian Squat (left leg)
Lunges
Leg Press
Step Ups (right leg)
Step Ups (left leg)


Tabata, 20 seconds on, 10 seconds off

Workout of the Day:


10 Upright Rows
10 Thrusters
10 Burpees
10 Rounds


100 Sit Ups
100 Leg Raises
100 Bicycle Crunches (per side)

Cardio!

Workout of the day:


Wall Balls
Burpees
KB Swing
Row
Step Ups


5 Minutes each exercise

Workout of the day:


Bar Curls
Tricep Pushdowns
Dumbell Curls
Overhead Triceps Extensions
Cable Rope Curls
Dips


Rounds and reps to be determined

Workout of the Day:


Back Squats 135/95
2 minute rest
Back Squats 115/75
2 minute rest
Back Squats 95/55
2 minute rest
2 Rounds


The goal is to do as many reps as you can with each weight. You will then have a 2 minute rest before doing it again with the lighter weight. 

Workout of the Day:


5 Pull Ups
10 Deadlifts
15 Cable Rows


Do as many rounds as you can in 20 minutes. Always use proper form when doing all exercises but especially deadlifts.


Deadlifts are actually very easy to do but can hurt you if you do them wrong. Keep your back flat and use your legs. Stand with  the bar against your shins, squat down and grab the bar while keeping your back as flat as you can. Then using your legs lift the bar slowly off the ground. At the top of the movement stick your chest out and shoulders back, as if you are standing at attention. Sounds easy enough doesn't it. Go to You Tube and type in "proper deadlift technique" to see it done properly.

Workout of the Day:


10 Bench Press
15 Pushups
!0 Rounds
Increase the weight on the bench press each set

Workout of the Day:


Bar Curls
Preacher Curls
Triceps Pushdowns
Dips
Crunches
Frog Kicks
Ball Twists


Tabata, 5 Minutes each exercise, 20 seconds work, 10 seconds rest.

Workout of the Day:


Progressive Squats
This is going to be done a little different than normal. Start at 1 rep and add a rep each minute until you get to 15 reps. Once you get to 15 reps, you will start subtracting a rep each minute until you get down to 1 rep


15 Stiff leg deadlifts
15 Seated leg curls
15 Lunges (per leg)
5 Rounds

Workout of the Day:


Deadlifts
Thrusters
Pull Ups
Push Ups
Rope Pulls


1 Minute Each
4 Rounds

Workout of the Day:


20 Overhead Squats
20 KB Swings
10 Rounds


20 Sit Ups
20 Leg Raises
10 Rounds

Pick your own workout and give it everything you've got! Remember, the goal every time you come in to workout, is to do better than before. Every workout should surpass the one before. If you're not trying to do better, then you will NOT be better. Give it everything you've got every time you come in, and before you know it, you will be at a level that you've only dreamed of achieving! Don't wait until tomorrow to try harder. Do it today! Do it NOW!!!

Workout of the Day:


Bar Curls
Dips


5 Rounds of as many reps as you can do. Weight on the bar curl will obviously be different for each person. 

Workout of the Day:


Squats
Start with 20 reps, increase the weight, and decrease the reps by 2 each set until you are only doing 2 reps.


Tabata Squats


200 Lunges

Workout of the Day:


Hang Cleans
KB Swing
Rope Pulls
Ring Push Ups
1 Minute Each, 5 Rounds


Crunches
Bike Crunches
Leg Raises
50 Reps Each, 2 Rounds

Workout of the Day:


Burpees
Ring Pull Ups
Wall Balls
S.D.H.P
Push Jerks
Sit Ups
1 Minute Each
3 Rounds


Frog Kicks
Plank
1 Minute Each
3 Rounds

Well it's Friday again, and as we have been doing the past few weeks, today's workout is members choice. You can go for a personal record, or choose any random workout to do. Give it  your best and work as hard as you can!

Workout of the Day


Preacher Curls
Incline Curls
Hammer Curls
Close grip Bench Press
Dips
Rope Extensions


Tabata

Workout of the Day:


Tabata Squats


Leg Press
Leg Curls
Cable Squats
Lunges
Jump Squats


1 Minute Each
3 Rounds
Total Reps

Workout of the Day:


Deadlifts
Bench Press
Pull Ups
Push Ups
Cable Row
DB Press


1 Minute Each
3-4 Rounds

Workout of the Day:


Hang Cleans
Push Jerks
Ring Pull Ups
KB Swing
30 Seconds on, 30 Seconds off
7 Rounds


Crunches
Frog Kicks
Tabata style, alternating exercises

Workout of the Day:


Bar Curls
Overhead DB Extensions
Preacher Curls
Lying Triceps Extensions
Cable Curl
Rope Pushdowns


Start with 10 reps of each, then 9, 8, 7...down to 1 heavy rep of each exercise.

Workout of the Day:


Squats 135/95
Step Ups 30/20
Lunges 30/20
Leg Extensions 90/60
Stiff Leg Deadlifts 115/85


Tabata

Workout of the Day:


KB Swing
Ring Pull Ups
Wall balls
SDHP
Push Ups
Row


1 Minute Each
3-4 Rounds

It's Friday and that means that today's workout is your choice. Good luck to all!
As a reminder, Monday is a holiday so there won't be any classes. So have a great workout today, have a great weekend and I'll see you all on Tuesday.

Workout of the Day:


Bar Curl
Dips
Preacher Curl
Reverse Grip Pushup
Cable Curl
Pushdowns


Tabata

Workout of the Day:


DB Squat
Sumo Squat
Jump Squat
Jumping Lunges
200 Meter Run


1 Minute Each
4 Rounds