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Under Ten Fitness Talk Show

Health and fitness that matters to you. Breaking down specific topics and discussing workout programs. Hear interviews with doctors, dietitians, athletes, trainers, coaches and more. Finding real workouts and information without the gimmicks. Find the show online and on social media: Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith
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Now displaying: February, 2018
Feb 26, 2018

Workout of the Week for 2-26-18 Target muscles are the arms and legs and chest.

 

Bench Press – 3 sets 10 reps (135 lbs)

Leg Press – 3 sets 40 reps (180lbs) *Note* had to take a few seconds rest when legs were on fire.

 

Superset:

BD Bench – 3 sets 10 reps (40lbs)

Bicep Curls – 3 sets 10 reps (20lbs)

 

Finisher:

Skull Crushers – 2 sets 10 reps (20lbs)

 

Notes – 20 minute workout. Felt nice and fatigued after the workout. Nice soreness the next day.

 

I liked this workout and will do it again without changing much. I might switch out the finishing Skull Crushers for Tricep Pushdowns.

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

 

And as always remember – Stay Motivated!

 

Drew Smith

Feb 19, 2018

Workout of the week 2-19-18

Back – Legs – Light Cardio

Circuit workout:

Station 1: Pullups

Station 2: Goblet Squats

Station 3: Pushups

Station 4: Alternating Lunges

I ran through the Circuit many times for a total of 20 minutes. I took breaks in between the circuits from 60-120 seconds.

 

*notes*

Equipment List: Pullup Bar, Resistance Band, Kettle Bell (some type of weight)

Short for time I did this workout at home in 20 minutes.

Nice easy workout that increased my heart rate. Fun, quick and easy.

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

Feb 12, 2018

Workout of the Week 2-12-18

Chest, Abs and Arms

Warm up:

Spinal Flexion

Kettle Bell Swings

Figure 8 Arm Circles (Focus on movement in the shoulder)

Scapular Push Ups

Bench Press – 5 Sets X 5 reps

Super Set – 3 sets

Hanging leg lifts 5 reps

Bicep Curls – 25 lbs dumbbell 8 reps

Tricep press – 4 lbs 8 reps

60 second rest in between

Finisher

Push ups AMRAP 3 sets

20 reps first set

15 reps second

12 reps 3rd set

15-30 seconds rest in between sets

 

*Notes*

I felt pretty fatigued right after, Shaky arms for a few hours.

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

 

 

 

 

 

 

 

Feb 5, 2018

Squats and Pull-ups Workout of the Week 2-5-18

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?

I am sharing these workouts so we can become gym buddies and talk about what works, what we like and how to get better workouts in and out of the gym.

Warmup - Ankle Tilts, Spinal Flexion & Kettle Bell Swings. KB Swings at 40 lbs for 3 Swings on each side rest for a few seconds and repeat. 4 sets

Squats 6 sets 5 reps 225 lbs

Warmed up with bar x 1 set

135lbs x 1 set

185 x 1 set

205x 1 set

 

In between sets corrective exercises and spinal Flexion assessments. Ankle tilts between a few sets after I felt tight.

 

Pull-ups AMRAP (As Many Reps As Possible) 6 sets

3 reps x 3 sets

2 reps x 3 sets

 

*notes* I felt pretty fatigued after the squats so pull-ups felt pretty hard but each rep was a full hang and done at 1-2 seconds up and down, slow and controlled.

 

Rest breaks in between squats were at least 1 minute and up to 90 seconds. Reps felt heavy but relatively easy. Up the weight next time.

 

Self-care after workout later in the day. As I was already feeling tight and had jello legs after the workout I did some shine boxes and pigeon pose yoga to help my hips. I tend to get tight hips after squats so to help I do yoga poses and corrective exercises.

The following morning I had some soreness but felt mobile and good. I will continue to do some yoga and corrective exercises.

That’s it for the workout of the week: you can find the exact workout in the show notes simply click on the show in iTunes or Stitcher and you will see the show notes.

If you like the show please subscribe and get the workout of the week every Monday and please feel free to send me your workout of the week to Drew@undertenfitness.com

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

And as always remember – Stay Motivated!

Drew Smith

   

 

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