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some of the best workouts

The Best Workouts

The Best Workouts involve these three elements:

1.  They’re tough…

2.  They flow well from one exercise to the next…

3.  They’re executed violently…

You know sometimes it’s nice to just go into the gym just to play around.  You know like you used to do when you were a kid out on recess.  The gym can be just like recess if you look at it that way.

Sometimes it nice not to have a plan and just sit down in the gym and go, well, today I want to do this…

Lift heavy…

Breathe hard…

Move from one exercise to the next…

And walk away completely wiped out from head to toe.

This last Sunday’s workout was like that for me.  It was so incredibly awesome I thought I’d share it with you.

I walked into the gym and flicked on the lights.  Started some heavy tunage and went to work.  I grabbed my pen and workout journal and thought of some interesting things to target for the day.  I had a plan of what I wanted to hit, but when I got into the gym I just wasn’t feeling like the usual brand of training.  Sometimes that happens and you just have to go with the flow.

Sometimes it’s all you can do just to get to the gym.  You get there and you’re fine, you have an amazing workout.

Then other times you’re amped to get to the gym, you get there and warmup and the juices are just not flowing.  Both of these worlds can impact your training.

Today was one of the latter days.  Getting to the gym was rough.  I didn’t really want to be there (which is rather odd for me).

So I started plugging down some exercises…

Deadlifts 5 x 5 Ascending sets

Prowler Sprints 5 laps Ascending sets

These two seemed to go very well together.  The deadlifts were making steady progress up to 475lbs for sets of 5 and the prowlers just added that final finishing touch.  By the end of the fifth set I was sweating profusely and quite winded.



resistance training, deadlifts

All the more reason to keep pounding those legs and hips into oblivion.  Glute thrusts and kettlebell swings should do the trick.

Glute Thrusts 5 x 10

Kettlebell Swings 5 x 20

After finishing these off the dizziness started.  My legs were shaking and lower back felt like it was on fire.  It felt good.  Now onto upper body.


conditioning exercises to burn fat - kettlebell training


After beating up my upper body with bench the following day I figured some lighter weights were better utilized for reps and hitting those smaller muscle groups wouldn’t be too taxing to recover from physically.

Close Grip Bench Press 4 x 8

Barbell Curls 4 x 10 (Gotta have some curls for the girls)

The last set of these were rough, as my first four exercises zapped pretty much all my strength, but I managed to clod through them.


weight loss with high intensity cardio - prowler sprints


And then I finished with a nice superset of these bad boys for an incredible pump.

Skullcrushers 4 x 15

Hammer Curls 4 x 15  (to finish off the grip)


Not too terrible bad for an unplanned workout designed to simply blast through the entire body leaving no stone unturned.  What was going to be a fairly meager day turned into quite a spectacle and a fabulous workout.

The lesson here: just get to the gym!  Warmup and see what you can do…somedays are going to be rougher than others and somedays are going to be some of the best workouts you’ll have all year!

CPT SMASH  — Sometimes the best workouts are those that you just get to the gym and do something tough and challenging.

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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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