January 2018


As we enter the New Year, each and every day new songs are released to help pump you through the toughest of workouts. However we can’t forget to celebrate 2017’s most popular workout tracks as per Spotify. So here they are:

1. Eminem – ‘Till I Collapse

2. Post Malone – rockstar

3. Eminem – Lose Yourself – Soundtrack Version

4. Kendrick Lamar – HUMBLE

Have you ever gone to the gym, without planning what to do that day? Sure you may have decided on an upper or lower body day, but the first five minutes of your workout are typically spent wandering around the machines and racks deciding what exercises to pair together. Believe me, I’ve done it myself, and always left feeling I still had energy in the tank.

Mixing High-Intensity-Interval-Training style classes into your weekly workout routine has many benefits. Here are my top six:

  1. No Planning Necessary
    Clear your mind and let the instructor lead the class. HIIT style classes offer the opportunity to follow along to the already laid-out exercises without the worry of having to decide what is next.
  2. Professionally Designed Circuits
    These circuits are built by professionally certified trainers, with the right goals in mind. Whether it be hypertrophy, push-pull, or any other combination of training theories, these circuits are designed to get the absolute ideal outcome for the designated muscle groups of the day.
  3. Extra Motivation
    Who doesn’t need a little extra push? Training in a class not only gives you a trainer to help push you harder, but can give you an element of healthy competition. This may be your workout partner, or even yourself as you step the weight up round over round. #challengeaccepted
  4. Ability to Focus
    Not having to plan what exercise is coming next gives you the opportunity to really drill down your form, and focus at the exercise at hand. This is crucial for both avoiding injury, as well as stimulating the muscle properly for increased performance.
  5. High Intensity – High Heart Rate
    HIIT training offers an ideal and proven environment for the body to increase it’s cardiovascular endurance (VO2 max), promote fat-loss, all while building strength.
  6. In and Out
    Your time is valuable. HIIT classes offer the ability to get in a strong, concentrated workout – without having to be at the gym hour upon hour. At an average 45 minutes long, these classes are perfect for anyone and can even be snuck in during a simple lunch hour.

Vacations are a great opportunity to turn off the everyday grind, and reset your headspace. But this time off doesn’t mean you should completely disregard the progress, and goals you’ve set out to accomplish.

Unfortunately, not all vacation resorts, houses, or wherever you may be staying have the necessary equipment that you’re used to or are comfortable with. This means most workouts, should they even happen, end up being more rest than stress. Don’t get me wrong, I love taking the time off from everything during my vacation, but a proper sweat with the right exercises will make those inevitable cold brews (or strawberry daiquiris for a few friends of mine) taste even more deserving.

Currently being on vacation at a house in Cape Coral, Florida I haven’t had any access to equipment. Better yet, the nearest gym is a full 25 minute drive each way – and that’s just precious beach time I couldn’t give up. Vacation workouts need to be short, effective, and make you leave saying, “holy @#$&” every time. Heart rates need to be up, reps need to be high, and sweat needs to be pouring.

That being said, here is my go to vacation crusher that requires no weight and hits the full body. Give yourself about 50 minutes to complete this circuit. With 10 minutes of stretching at the end, it is a full hour well-spent.

Vacation Crusher Workout (50 mins)

  • 10 Minute Run
  • 10 Minutes of 50m Sprints (rest time is your walk back)
  • 10 Bench Hip Extensions per Side (5 Sets) (45s Rest)
  • 10 Single Leg Pistol Box Squats (5 Sets) (45s Rest)
  • 10 Plyometric Push-ups (Clapping is preferred, but it’s realistically whatever you’re capable of) (5 Sets) (45s Rest)
  • 12 Tricep Dips (5 Sets) (45s Rest)
  • 12 Side Crunches per Side (5 Sets) (45s Rest)

Finisher: Squat Jump Pyramid

  • 10 reps, 15 reps, 20 reps, 15 reps, 10 reps (1 min Rest)