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Lat Pullover Archives - Link Endurance

Mar 13
0

Total Body in 20

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time crunch
Before becoming a full time multi-sport and health coach I was a full time personal trainer for 12 years. With that job I would be on the training floor from 6am-sometimes 8pm while simultaneously training for endurance events. So I became very good at getting in efficient workouts in minimal time.

One thing I enjoy doing now is creating time efficient workouts for people to show that you CAN get fit, stay in shape, lose weight, etc. regardless of your busy schedule. One of the best ways to maximize training with minimal time is training with multi-joint/compound movements. Meaning, working multiple muscle groups at one time. I posted a video this week of a Db Lat Pullover to Tricep Extension. This exercise works almost every muscle in your body.

With all this said, I wanted to give you a great time efficient workout that you can do with minimal equipment in about 20 minutes. So here you go! 🙂

Warm Up:
30 Jumping Jacks
20 Reverse Lunge to Trunk Twist (10 each side)
20 Plank Shoulder Taps (10 each side)
12 Spiderman Lunge (6 each side)
Repeat 1-2 times

Main Set: Go through each movement once then repeat
3×20 DB Lat Pullover to Tricep Extension
3×20 DB Squat to Bicep Curl to Shoulder Press
3×20 Push Up Bird Dog (10 each side)
3×30-45sec Side Plank with Db Shoulder ABduction
Repeat

For an instructional video demo of the movements click here.

Let me know what you think! Leave your comments or questions below.

Mar 11
0

Episode 23: Combat Seasonal Allergies with Onions & Butterbur, Benefits of Watercress & Functional Move of the Week

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In this episode. It’s allergy tiiiimme!!! And with that being said, I’ve got some cool ways that you can use food and herbs to combat and treat your seasonal allergies without the sleep/sluggish side effects of OTC or prescribed medications. I’m talking specifically about onions and butterbur. I also talk about the versitale and nutritionally packed green Watercress. Along with this you will also want to check out my functional movement of the week, the Dumbbell Lat Pullover to Tricep Extension.

Check out the podcast here.

Watercress Salad:
2 cups chopped Watercress
2 cups fresh spinach
2Tbsp goat cheese
1/2 chopped avocado
2 Tbsp toasted pumpkin seeds
2Tbsp fresh chopped visalia or sweet onion
2Tbsp EVOO
2Tbsp Bragg’s Apple Cider Vinegar
1Tbsp raw unfiltered local honey
4-6oz protein

Baked Vidalia Onion:

INGREDIENTS:
2 Vidalia onions
2 tablespoons ghee butter
2 cubes beef bouillon (MSG free)
2 dashes pepper
2 dashes ground paprika
2 dashes sea salt

DIRECTIONS:
1. Preheat oven to 350 degrees F (200 degrees C).
2. Peel and core onions, then slice halfway through. Place onions on sections of aluminum foil large enough to wrap them completely. Place a bouillon cube in the center of each onion; place pat of butter on top. Season with salt, pepper, and paprika. Wrap the onions in foil.
3. Roast in preheated oven for 25 minutes

Mar 11
0

Db Lat Pullover to Tricep Press

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One thing I have become very good at over the years is working with time crunched individuals. Creating “compound” movements to maximize results while minimizing time. This is one of my favorite movements. It is great for opening up your hips, abs, and lats after sitting all day, riding and running. It is also a great addition to any dry land swim workout. Check out the “how to” video here