Tuesday, February 26, 2013

The Kiki

The Kiki
By: Mike Manzi


I present to you The Kiki. Why? Because Kiki is a bitch, and so are these workouts.






Workout #1: Chest and Biceps

Chest Circuit
Perform 2-3 times
Exercise
Repetitions
Pushups
10
Incline Pushups
10
Decline Pushups
10
10
Rest 2-3 Minutes
--
Dumbbell Flyes
30
Dumbbell Chest Press
20
Pushups
10
Burpees
20


Biceps

Set 1
Exercise
Repetitions
15
Cable Rope Curls
15
Narrow-grip Cambered Bar Curls
15


Set 2
Exercise
Repetitions
Wide-grip Cambered Bar Curls
10, 8, 6
Cable Rope Curls
15
Narrow-grip Cambered Bar Curls
10, 15, 20


Set 3
Exercise
Repetitons
Wide-grip Cambered Bar Curls
15
Cable Rope Curls
15
Narrow-grip Cambered Bar Curls
15



Workout #2: Back and Triceps

Back Circuit
Perform 2-3 times

Exercise
Repetitions
15
15
15
Narrow-grip Seated Rows
15
Rest 2-3 minutes
--
Narrow-grip Seated Rows
30
Bent-over Dumbbell Rows
20 (each)
Pullups
10
Burpees
20


Biceps

Set 1
Exercise
Repetitions
V-bar Pulldowns
15
Overhead Rope Extensions
15
Reverse-grip Cambered Bar Pulldowns
15


Set 2
Exercise
Repetitions
V-bar Pulldowns
10, 8, 6
Overhead Rope Extensions
15
Reverse-grip Cambered Bar Pulldowns
10, 15, 20


Set 3
Exercise
Repetitions
V-bar Pulldowns
15
Overhead Rope Extensions
15
Reverse-grip Cambered Bar Pulldowns
15


Workout #3: Legs and Abdominals

Leg Circuit
Perform 2-3 times

Exercise
Repetitions
Bodyweight Squats
20
Box Jumps
20
Bodyweight Lunges
20
Jump Squats
20
Rest 2-3 minutes
--
Barbell Squats
15
Seated Leg Curls
15
Knee Extensions
10
Stiff-legged Deadlifts
15
Mountain Climbers
20


Abdominal Circuit
Perform 2-3 times, rotate workouts each week
Workout 1
Exercise
Repetitions
Crunches
20
Russian Twists
20
Reverse Crunches
20
Plank
60 seconds


Workout 2
Exercise
Repetitions
Hanging Leg Raises
15
Bicycle Crunches
20
15
Mountain Climbers
20


Workout #4: Shoulders and Calves

Shoulder Circuit
Perform 2-3 times

Exercise
Repetitions
Barbell Upright Rows
10
Dumbbell Front Raises
10
Dumbbell Lateral Raises
10
Dumbbell Rear Delt Flyes
10
Rest 2-3 minutes
--
Barbell Upright Rows
30
Dumbbell Lateral Raises
20
Arnold Presses
10
Burpees
20


Calf Workouts
Rotate each week

Workout 1
Exercise
Sets
Repetitions
Seated Calf Raise
4
25
Standing Calf Raise
4
6-8


Workout 2
Exercise
Sets
Repetitions
Standing Calf Raise
4
25
Seated Calf Raise
4
6-8

Tuesday, November 13, 2012

Start Me Up!


Start Me Up!
By:  Mike Manzi


We all have a dream job.  Whether it’s raking in millions as a corporate suit, running a bar in the Florida Keys, or being that guy that sells remote-controlled helicopters at the mall (to each their own...I’m not here to judge), everyone has one job they’d absolutely love to do.  

The problem is, however, that if you want to do that dream job, chances are you’re going to have to do it yourself.  Starting an independent business can be a rewarding endeavor, but it can also be an unbelievable pain in the ass (I’m speaking from experience here).  Between tax reporting, marketing and advertising, maintenance and upkeep of facilities, and actually doing your job, you can be left with your hands pretty full.  

But, like anything, with hard work and sacrifice- and the willingness to gut out the growing pains- over time, what started as a neat idea can grow into an extremely successful enterprise.  And before you know it, you’ll have cornered the entire east coast market for remote-controlled helicopters...or, you know, something like that.  

Like starting a business, starting a fitness regimen can also be a monumental pain in the ass.  It requires time and energy (although not quite as much...keep reading, you’ll see), sometimes you’ll wonder just what the hell you’ve gotten yourself into, and there will definitely be some growing pains to fight through (especially if I have anything to say about it...wink wink).

But in the end, when you look better than you ever have, feel better than you can remember, and you’re able to accomplish more in a day because you have more strength and energy than you ever have, it’ll be worth it.  

Now, I didn’t create this program to promise you phenomenal results in your first two weeks or anything like that.  That’s bullshit, pure and simple- designed to sell you “diet shakes” that taste like battery acid or made-for-TV workout programs that look really cool, but don’t really accomplish anything.  

What we ARE looking to accomplish with this program is to lay the groundwork for a new fit and healthy lifestyle that you can enjoy as long as you’re around on this Earth.  Keep that word in mind, as well:  groundwork.  

If you’re looking for the workout that will get you biceps the size of Fiats, or the best butt in the upper midwest, I’ll tell you right now that this ain’t that program.  This is the program before that program, the program designed to lay the groundwork (there’s that word again) to get you to the point where you’re ready to take on that next challenge.  

The best part?  You can start today.  Yeah, I realize it’s November, and we’re knee-deep in football season and holiday stress, but don’t wait for New Year’s like all those other mouth-breathers you’ll find in the gym on January 2nd, trying to bench press their body weight after not working out for ten years.  

If anything, this program will help relieve some of that holiday stress, and it’ll get you a head start on all the knuckle-draggers out there.  And when you’re finished with this program after six weeks, you’ll be that much further ahead than all the knuckle-draggers out there.  Doesn’t that just sound all kinds of peachy?

Let’s get down to business:

Your New Training Split for Week One

-Day 1, 2, and 3:  Full Body Circuit Training and Cardio
-Cardio Day 1 and 3: Interval Training (see below)
-Cardio Day 2:  Steady State (60% intensity- how hard you’re working on a scale of 1-10 should feel like a 6) for 30-45 minutes

The Workout*


Exercise
Sets
Repetitions
Rest
Pushups**
1-2
15-20
--
Prisoner Squats
--
20
--
Elbow Plank
--
30 seconds
--
Bent-Over Dumbbell Row
--
12-15 (each)
--
Dumbbell Romanian Deadlift
--
15
--
Standing Dumbbell Shoulder Press
--
12-15
60 seconds


* Complete all exercises one after the other until all are complete.  Rest one minute, then repeat (if needed).
** If you cannot complete the prescribed number of reps from hands/toes, place hands on a raised surface (such as a bench) to complete the set.  I don’t believe in “girl pushups.”  

Cardio- Day 1 & 3- Interval Training

-5 Minute Warmup
-1 Minute Sprint/ 2 Minute Recovery
-Repeat for 4 Sprints
-5 Minute Cooldown (20 minutes total)

Your New Training Split for Week 2

-Same as week one
-Additional Challenge Workout (try it after finishing workouts for the week):

-50 Pushups
-50 Bodyweight Squats
-50 Abdominal Crunches
Complete as quickly as possible while using good form

Your New Training Split for Weeks 3-4

-Day 1, 3, 5: Resistance Training- Upper Body/Lower Body Supersets
-Day 2, 4: Cardio- 30 minute interval training- see below

The Workout


Exercise
Sets
Repetitions
Rest
(A) Dumbbell Chest Press*
2-3
12-15
--
(B) Dumbbell Squat
--
15-20
60 Seconds
(A) Seated Lat Pulldown
2-3
12-15
--
(B) Barbell Romanian Deadlift
--
15-20
60 Seconds
(A) Seated Shoulder Press
2-3
12-15
--
(B) Leg Press
--
15-20
60 Seconds
(A) Bicycle Crunch
2
20 each side
--
(B) Reverse Crunch
--
15
60 Seconds


*Complete all repetitions for (A) before moving immediately to (B).  Finish all repetitions, then rest.  Repeat 2-3 times.

Cardio Day 2 & 4- 30 Minute Interval Training

-5 Minute Warmup
-1-minute Sprint/ 2-minute Recovery (repeat for five cycles)
-1-minute Sprint/ 1-minute Recovery (repeat for three sprints)
-5 Minute Cooldown

Your New Training Split for Weeks 5-6

-Days 1 and 5: Resistance Training- Chest, Back, Shoulders, Abdominals
-Day 3:  Resistance Training- Biceps, Triceps, Legs
-Days 2 and 4: Cardio- 30-minute interval training- same as previous phase
-Optional 6th Day Challenge Workout (see below)

The Workouts

Chest, Back, Shoulders*


Exercise
Sets
Repetitions
Rest
(A) Bench Press**
2-3
10-12
--
(B) Bent-Over Dumbbell Row
--
10-12 each
60 Seconds
(A) Reverse Grip Lat Pulldown
2-3
10-12
--
(B) Standing Shoulder Press
--
10-12
60 Seconds
(A) Standing Lateral Raise
2-3
10-12
--
(B) Dumbbell Flye
--
10-12
60 Seconds
(A) Russian Twists
2
20 each
--
(B) Cherry Pickers
--
20
60 Seconds


* Rotate the resistance workouts each week- so if you hit chest/back/shoulders on days one and five in the first week, hit them on day three in the next week.  This way, each muscle group gets equal attention.
** Complete all repetitions for (A), then move immediately to (B).  Finish all repetitions, then rest.  Repeat as needed.

Biceps, Triceps, Legs


Exercise
Sets
Repetitions
Rest
(A) Barbell Squat
2-3
15
--
(B) Fit Ball Hamstring Curl
--
15-20
60 Seconds
(A) Dumbbell Hammer Curl
2-3
15 each
--
(B) Bench Dips
--
20
60 Seconds
(A) Romanian Deadlift
2-3
15
--
(B) Walking Lunges OR Step-Ups
--
10 each
60 Seconds
(A) Overhead Dumbbell Extension
2-3
15
--
(B) Barbell Curls
--
12
60 Seconds
(A) Leg Press
2-3
15
--
(B) Dumbbell Sumo Squat
--
15-20
60 Seconds


Challenge Workout

-10 Burpees
-20 Pushups
-30 Second Plank
-40 High Knees
-50 Bodyweight Squats
Complete as quickly as possible while using good form

Hopefully this is enough to help get you started on the right foot. Ideally, for anyone new to the gym, I like to take the guesswork out of creating a program as much as possible. My main hope is this program can eliminate most of the "uhhh" factor for someone new to the gym.

Like it, love it, or hate it, I love hearing what people have to say about my programs, so shoot me an e-mail with any comments- good or bad. And good luck out there!

Mike Manzi is a Certified Personal Trainer and resident smart-ass at LoHi Athletic Club in Denver, Colorado