The Celebrity 30-Minute Workout.

The Celebrity 30-Minute Workout.

The time constraints with Training a Celebrity are so intense that many sessions actually never get completed. That it why is it so imperative to focus more on quality and intensity. Than, on time and quantity. Below, I would like to share a program that many of my clients perform, while on movie sets. It can be modified-to fit the needs of your client.

The 30-Minute Crunch:

Warm-up: Do not rest in between each exercise
1.Cardio-Blast: 10 Minutes-Tred mill-Place yourself at a speed that
will raise your heart between 130-140 beats per minute. (Use tredmill if possible).
2. 100 Jumping Jacks.
3. 100 In-Place Squats
4. 100 Side to Side Jumps: Place your feet together, with your hands
on your hips and jump from right to left as far as possible and as
fast as possible.
5. 100 Front to Back Jumps: Using the same concept as #4-now, jump
front to back.
6. 100 In-Place High Kicks: Stand in an erect position and perform 100
Alternating Straight Leg Kicks-to stretch the hamstrings.
7. 100 Pencil Jumps: Stand in a Straight Pencil Like Fashion with your
arms extended over your head. Now, perform 100 fast jumps (in-place)
8. 100 In-Place Skips: Perform 100 Skips (regress back to being a
child) Skip as high as possible (but, only stay in place).
9. 100 In-Place Marching with Big Arm Circles going Forward-knees
coming up as high as possible
10. 100 In-Place Marching with Big Arm Circles going Backwards.

Workout:
1. Wall Shoulder Routine: Place your back firmly against the wall-with
your knees slightly bent. (perform 1 set of 12 repetitions of the
following)-NO REST BETWEEN SETS!
A. Shoulder Presses
B. Shoulder Press to the Sides-extend your arms out to the side and
retract, repeat.
C. Shoulder Presses-Nose level-extend arms to nose height and retract.
D. Internal/External Rotations: Place your arms as if you are forming
the Touchdown Sign-but, keep your elbows bent and at shoulder height.
Then, drop your hands down to chin level-with elbows still remaining
bent and firmly against the wall. Then, raise your hands back up to
wall. Repeat.
E. Arm Circles: Extend arms out to the sides-Circle forward and
backward. Then, put arms fully extended in front of you-Circle forward
and backward. Lastly, Extend arms fully over head-Circle internally
and externally. Rest.

2. 2-Minute Push-Up Drill: Perform as many push-ups as you can in 2-Minutes.

3. Moutain Climbers: Place yourself in a Push-up position-Then, place
your right knee under your chest, while keeping the other extended.
Now, perform a running motion-switching your legs back and forth.
(Perform 3 Sets of 30 Seconds). Rest 30 Seconds between each set.

4. Stability Holds: While STILL in a Push-up position: Elbows are
placed under the arm sockets. Keep your legs extended and hold in this
position for 45 Seconds. 3 Sets with a 45 Second Recovery.

5. Cardiello Cardio-Core 4×4: Placing your body on all fours (hands
and knees) Perform 30 of the following: NO REST BETWEEN SETS! Remember
Dorsi Flexion ( Flexing the toes towards your face)

A. Bent Knee Lifts.
B. Bent Knee Forward Circles
C. Bent Knee Backward Circles
D. Straight Leg Lifts: Extend leg out straight and raise up and down.
E. Straight Leg Internal Circles
F. Straight Leg External Circles

6. Hamstring Lifts: Perform on your back with one leg extended towards
the ceiling and one leg bent (only that heel on the floor-placement of
heel is approximately 1 foot from glute). Then, while driving your
heel into the ground-raise your glute up and down in a pumping manner.
Do your best to keep your glute off of the ground. 3 Sets of 25 on
each leg. Rest is 30 Seconds after each leg performs 30.

7. Straight Leg Raises: With back firmly on the ground, extend your
legs straight-Then, raise your glute up and down. Do your best not to
swing your hips. Perform 3 Sets of 25. Rest is 30 Seconds between each
set.

8. Get Ups: While laying flat on your back, have your knees fully
extended. Place your right hand fully extended over your head (start,
with your right hand) and get up! Perform 10 Getups with right hand
extended and 10 on your left. Rest after your complete all 20.

9. Cardio Choice: 100 Jumping Jacks, 3 Minute Moderate Ride on Bike or
3 Minute 5.0 Incline and 3.5-4.0 Tred Mill Walk.

10. Cool Down:

A. Choose 5 Dynamic Warm-up Drills (Perform at a SLOW PACE and for 15 seconds).
B. Ham String Stretches: While on your Back, perform 2 Sets (on each
leg) of a Static Hamstring Stretch. Hold Each Leg for 15 Seconds.
C. Bring Both Knees to Chest and Hold for 30 Seconds.
D. Take a Deep Breath and then release legs as you begin to exhale.

Good luck…and train safe.

Whats NEW !!?

Whats NEW !!?

I hope everyone had a healthy and safe New Years Eve. I ended up Dj’ing in Downtown Miami at a club but called it quits after that, had to work the next day. Right now I can’t wait for a cruise I’m going on in less than 2 weeks, called The Groove Cruise. It’s set up by the Opium Group who runs Mansion and Prive in Miami. They bring out the best House Dj’s to spin non-stop parties day and night on both the ship and on the different beaches and islands we go to. It’s gonna be insane ! As far as training goes it’s truly never been better. It took a few weeks to get my groove back after the show but I finally have found what has been working great both in the gym and in my offseason diet. I’m sitting at about 240-245 lbs right now and in 10x better shape than I was precontest 12 weeks out @ 240 lbs. It’s wild how drastic the body changes and recomps in that intense dieting phase, and how quick it puts weight back on! My goals right now are to keep gaining but not letting the scale dictate what I’m doing. I could easily be 250-255 in a week if I wanted to incorporate a lot more carbs, but I don’t. I only have carbs post workout, and one high reefed night a week usually Saturdays. This keeps me leaner while still staying slightly full enough but I feel and look much better. I have no set limit but I would like to hit a solid, lean 255-260 before dieting again for a show. Don’t know how long it will take but I’m absolutely in no rush but also not slacking at all ! I’m still cooking, weighing and logging in my food every single day and eating every 2 hours. I actually have to stop myself from eating too much because especially on a low carb, high fat high protein diet food digests very fast, a little too fast lol. Expect plenty of pictures and info on the Groove Cruise

NEW TIMES AHEAD

NEW TIMES AHEAD

Well, here we are in the beginning of anoher year. Usually at this point in time, we all hope for even better times ahead than the previous year. This holds true this year from most people more than ever. It had been a challenging year and critics tell us that it’s not going to get better soon.
Maybe we can find the good in this in that we are now forced to rely on our basic needs and go back to what is essentially most important to us. We can now longer spend money freely without thought. We now have to budget ourselves once again. During this time, we will be cooking at home more instead of going out to eat. We’ll rent movies rather than going to the theaters. We’ll spend more family time at the beach or parks. We can think of this time as family bonding again.
Look, I love the technology age and have benefited from it greatly. But, at times it feels as if our lifestyles are becoming less practical. We are an instant gratification society who is growing increasingly impatient. We want everything done yesterday and that just isn’t practical or even feasible most of the time. This leads us into the weight loss dilemna our country faces. We want to loss weight at a fast pace while eating more food. Simply impossible.
Being a personal trainer, I know I’m going to face this head on at the gym my wife and I work at. Here, the gym is holding a 12 week challenge to see who transform themselves from fat to phat. The winners in each category will be given prizes. I just wonder how few will finish or even show significant progress. Wow, did that sound cynical. Sorry. I just realize I’m fighting an uphill battle. I’m all about educating others in the how to loss weight and change their lifestyles, but I know that most of the time they “want to have their cake and eat it too”.
So to all of you about to join in the most common New Years resolution, don’t give up. Stick to your guns and maintain your path. Learn how to change eating habits to make them a lifestyle. Have faith in yourself and you will come out ahead.
All the best everyone in 2009. May we all have plenty of work.