Ben demonstrates a winter cycling workout that focuses on the three essential winter training aspects: economy, skill and force. And if you haven’t yet added indoor cycling or spinning to your winter fitness protocol, Ben highly recommends it!
As a personal trainer, nutritionist, and exercise physiologist, I work with many people, both face-to-face in Spokane, Washington, and also online, anywhere in the world. I help with everything from..
…getting ready for a triathlon…
…to losing fat…
…to eating healthy and enjoying it…
…to winning a beauty pageant…
…to toning thighs and abs…
…to figuring out what the hell is going on with their body, their metabolism, and their health…
And sometimes people have unsuccessfully tried many, many other methods. You must watch this video to see an extreme example of someone who has tried EVERYTHING:
Here are some pictures that she sent:
So can I help her?
In December of 2008, this 32 year old stay-at-home mom signed up for training (through my online training website Pacific Elite Fitness). Within 48 hours after she had signed up, I had collected a series of online questionnaires about her health and exercise history, conducted a video conference between me in Spokane, Washington and her in San Diego, California, and sent her the first set of exercise and dietary recommendations.
Here’s the first video she sent back:
I wrote back immediately, giving her an alternative exercise to the bridge. It turns out, she was attempting an advanced version of the bridge!
Wait a second? Do I put everyone I train in the limelight like this? Actually, as a 2009 Personal Training Special, I am helping a small number of individuals for a very low rate, provided that they give me full photo and video access to their success. For more information, on that, just e-mail me.
I’ll be keeping you updated each week with more photos and videos.
Want to find out what happens? Is there any chance she can shed 95 pounds of fat, especially with everything she has already tried? Would you like to stay tuned to this story?
YES! Please send me the Ben Greenfield Fitness newsletter, where I can receive automatic alerts about this story, as well as weekly fat loss techniques and wellness stories from Ben Greenfield! I also understand that by signing up, I receive a FREE copy of the “E-Health Handbook of Diet & Fitness Secrets”, a $19.95 value!.
In this video, Ben Greenfield gives you two highly effective recommendations for learning the squat exercise. The squat is a perfect way to effectively tone your thighs, butt and quads, burn a high number of calories in a short period of time, and boost leg strength for sport performance.
Ben Greenfield's Top 2 Tricks for Learning How to Properly Squat With Good Form: Play Now | Play in Popup | DownloadYou shouldn’t have to train 15-20 hours a week to be competitive at Ironman.
Ben Greenfield has designed a 6 month training plan designed for the busy, working Ironman triathlete. This plan can be implemented at any point during the training year, and brings the beginner, intermediate, or advanced individual to the Ironman finish line in 6 months! Click here for details.
Also, visit the TrainingPeaks blog for Ben’s latest article on recovery…
Shape21: The 3 Week Lean Body Manual is a step-by-step exercise and nutrition guide designed by Ben Greenfield. The book features beginner, intermediate, and advanced level workouts, combined with a daily meal plan, grocery list, and detailed exercise instructions and photos.
Today’s workout video is taken straight from Day 14 of this cutting-edge program. You’ll notice that the workout is brief! Each Shape21 exercise session is designed to be just 20-30 minutes in length, wasting no time in maximizing fat burning and muscle toning effect.
Intermediate Level - Perform 4x Through, rest minimally between exercises:
14 Lift & Press
21 Jumping Jacks
14 Bent Rows
7 Lunge & Curl per Leg
60 second Run or Bike at 100%
Need a quick workout to do on your office break? In this 4 minute video, Ben Greenfield demonstrates how to use an elastic band resistance training tool like The Gymstick for a short and effective workout that boosts the metabolism with no sweat. Simply perform the exercises in the video with minimal rest, and repeat 1-2x if time permits.
Recommend exercises/reps are as follows:
Front Squat to Press - 10-15 reps
Standing Body Rotation - 10-15 reps/side
Triceps Press - 10-15 reps
Rows - 15-20 reps
Sideways Leg Kicks - 10-15 reps/side
Upright Row - 10-15 reps
Good Morning “Bows” - 15-20 reps
Bicep Curl - 10-15 reps
You can do this comprehensive abdominal and low back workout with a dumbbell, but it works much better with the medicine ball that features a handle. Just go to PerformBetter’s website, and click on medicine balls, then look for the First Place Core Medicine Ball. A kettlebell would also work well.
On today’s blog, I’ve posted the latest video in this series, which uses the JC All-Purpose Exercise Band from Perform Better. At the bottom of this post, I’ve included a video file that gives step-by-step instructions on how to find this band at the website (or just click here for the video file) The band used in the video is “Orange” medium resistance.
Perform each exercise in the video at a high rep range of 30-50 reps (I perform 50 in the video), and do the circuit two to three times through with minimal rest.
Exercises:
1) Swim forward chest press
2) Swim back reverse pull
3) Overhead extension
4) Kneeling swim back reverse pull
5) Oblique chop high-to-low
Enjoy your workout!
P.S. Not sure if anyone has been to my multi-sport strength training channel at http://www.youtube.com/thestrongtriathlete, but on that site I post workout videos for triathletes, and anyone else who wants to get in fantastic shape with highly effective 20-40 minute workouts. Check it out.
Body weight only workout, and you can perform it anywhere - bedroom, hotel, backyard or bowling alley!
Instructions:
-5 Regular Push-ups
-5 Narrow Grip Push-ups
-10 Swoop or Hindu Push-ups
-20 Mountain Climbers
-20 Pulls
-30 Second Ab Hover
-20 Dips
-10 Lateral Step-ups per Side
Round and Round is a workout straight from http://www.thestrongtriathlete.com.
Here’s how it goes:
1. Do 5 Swing Squats
2. Do 60 seconds cardio (bike, run, jumping jacks, etc.)
3. Do 5 Super Slow Push-ups
4. Do 5 Mountain Climbers per side
5. Do 5 Pull-Ups or Pull-Downs
6. Do 60 more seconds of cardio
Repeat, but add 1-2 repetitions to stations 1, 2, 4, & 7. Check out the video for exercise instructions!
