Workout of the Week 1-29-18

Superset:

Deadlift 10 sets 5 reps – 185Lbs

Bent Over Row 10 sets 5 reps – 135Lbs (mixture of Bent Over Rows and Pendlay Rows)

*Notes*

Warmed up with:

Body Weight Squats

Spinal Flexion

Lying Spinal Twists

Over Head Squats

25lb Kettle Bell Swings

My days are getting busy so I have been keeping my workouts around 30 minutes this one took me 25 minutes total including warmup and about 15 minutes for the deadlift and row portion. I also did a mixture  

Before a lot of my workouts I like to do Kettle Bell Swings. They are great at getting my body aligned and prepping me for lifting especially on Deadlift and Squat days. Kettle Bells get my heart rate up quickly and utilize my entire body for the movement.  

I will continue to share my workouts so we can become gym buddies!

Share your workouts with me or get in touch:  

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?

Workout of the Week 1-22-18

Bench press – Standard Bench Press 8 sets by 5-7 reps

Wide Grip Bench Press – 5 sets 3 reps

*Note* The first rep on the wide grip bench press I took a full 16 seconds to complete the rep. 8 seconds down and 8 seconds up. Followed by 2-3 regular reps at a second or two.

Super Set – The next two exercises were done back to back with no rest between:

Dumbbell Bench Press on Exercise Ball also called a Swiss ball 4 sets 8 reps 40 lbs

Bicep Curls 4 sets 8 reps 25 lbs

I will continue to share my workouts so we can become gym buddies and you can hopefully get some inspiration if you need some and know what other people are doing in the gym.

Share your workouts with me or get in touch!  

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

How to stay consistent with fitness.

The New Year brings a fresh start and a good feeling that you can achieve your new goals and get ripped or at least lose some weight and get in shape. This good feeling is great but how do you turn that feeling into reality and achieve those lofty goals you set for yourself?

The key to fitness, no matter the goal, is to stay consistent. The dirty secret to every successful athlete, fitness model, body builder and your super fit neighbor is consistency. Doing the exercise day in and day out with the results to follow. This is actually very easy but the end goal might seem to lofty or unattainable and the truth is it might take years for you to reach your goals and this can be very discouraging.

Rather than set your sights on the end goal focus on what you can do right now in this moment that will lead you to that goal. Here are some ideas and exercises that you can think about and use if your goals include: weight loss, better mobility, reducing pain, feeling better, more energy, better mood, better sex life(ooh you’re naughty) and a healthy body.

“Success is many good decisions made over a period of time.” This is something I say to my clients, family and friends all the time. Someone doesn’t just wake up good at accounting or pole vaulting. They stay consistent with it and work on it every day. With this idea in mind approach this year’s fitness goals knowing that there will be ups and downs but stay consistent and make good decisions and success will follow.

Here are some tips for how to stay consistent with fitness:

1. Get a gym membership – This will be your main workout area and having the membership will be a constant reminder that you need to take care of yourself and hit the weights. Remember that not every workout has to be super long or super hard. We believe at Under Ten Fitness that just a few minutes of exercise goes a long way and having a gym membership gives you a dedicated place to exercise and a way to get out of the house and away from the distractions.
2. Find a place to exercise at home – Going to the gym will not always be an option and in some cases, might be impossible, so having a few items at home and a place where you can get in a quick workout will come in very handy. You don’t need a lot of space or equipment but go around your house and see where you can do some exercises. I personally have many spots around the house like the guest bedroom has a pull-up bar in the doorway. The laundry room has a kettle bell where I can hit a few reps in between folding some clothes or going in and out of the garage. I also have a free wall where I can practice my handstands.
3. Get creative – Not every workout has to be a regiment of squats, lunges and burpees. Find ways to just do a few minutes of exercise throughout the day. Here are a few examples of how I incorporate exercise without going to the gym:
   1. I do body weight squats in the morning while I am waiting for my coffee to brew. Body weight squats open up my hips after I’ve been sleeping all night and make me feel great!
   2. Do some yoga poses while watching TV. Inevitably I end up watching TV more than I think I should so I take advantage of the time and do quick exercises while I am watching and this ranges from push-ups to squats to kettle bell swings. I like to do a lot of corrective type exercises here and work on my mobility.
   3. Find ways to get in a few reps at work or around the house. Rather than walk up the stairs try crawling up them or do frog hops around the house rather than walk (Bear Crawls are a great way to get around). It might not be practical for you crawl around the office like a “bear” but think about how you can move differently to get in a little extra movement.
4. Find hobbies or activities that get you moving – Many hobbies can get you out of the house and raise your heartrate. Here are a few activities and hobbies that can help:
   1. Hiking, walking, running and exploring. Have some fun with the kids and family and go on adventures to local parks, bluffs and local attractions. Become a tourist in your own city and get out of the house.
   2. A boutique style fitness studio. There are many different fitness classes you can sign up for like; yoga, cycling, kick boxing and trampoline parks. Find activities that make you move.
   3. Gardening can get you outdoors for at least the spring and summer months and will require you to work hard to prepare the soil and harvest your fresh foods.
   4. Sports – You can join a club sport of your choice to keep you active and have fun.
5. Have a backup fitness routine – When life gets busy its hard to think about working out and sometimes just deciding what to do at the gym or home can be a challenge. Have a “go-to” workout plan that you can mindlessly run through when times are busy. This doesn’t have to be anything special but a simple program that will keep you in the groove and help you maintain your mobility and strength. Find a plan that hits a variety of movements and muscles.

Remember that if you stay consistent with fitness the results will follow and you will benefit in many different ways. Its easy to get bogged down thinking that exercise has to result in weight loss or a six pack but being able to enjoy your life with a healthy body that moves well and doesn’t hurt is also very important.

If you have any tips of your own on how to stay consistent with fitness we would love to hear them! Please comment below of find us on social media!

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith