CARDIO


[ HEAVY BAG / PUNCHING BAG ]

This is my warm-up. I enjoy it because I can start off slow and work my way up to a level that really sets the mood for the rest of the session, regardless of how I’m feeling.

With the right song in hand…

Find your warm-up. 

It could be as simple as stretching or maybe some jumping jacks. Anything that will get that blood flowing!


FREEWEIGHT


[ DUMBBELL + BAND(z) ]

Next I’ll grab a dumbbell or some bands and try to knock out most of my upper body using the 360° ROM.

pjfit-romquick


EQUIPMENT


[ MACHINE + STEPS + OTHER ]

Equipment has come a long way as brands compete to be the newest, more advanced, safer version of a strikingly visually similar existing one.

Really. If available in the gym, I will alternate days with machines engineered by competing companies, and while comparing their resistances, use that as my muscle confusion (as made by famous by P90X).

I then do alternating up-down table jumps as a functional lower body engagement, adjusting the height based on the weather.

What’s your forecast, MarkWendy, Angela?


BODYWEIGHT


[ FLOOR ]

I drop it on the floor to target my lower torso + abdomen with a slightly different exercise variation each day.

Crunches, leg raises, elbow to knees, sit-ups, torso twists, etc.

While down there I then roll over to do 2-3 sets of 360° ROM pushups.

pjfit-rompups

[ SUSPENSION ]

TRX or similar suspension uses bodyweight and gravity to be your guide (or resistance) using two handles as support.

I usually incorporate TRX every other workout. Simple, effective and great w/ mini-reps!

pjfit-pizza

The #goal is to connect new shortcuts with each session while hitting every muscle group as quickly as possible.

Hi-5! Well done. Let’s hit the Wawa.