Tony Divirgilio, Personal Trainer / Speed & Conditioning Coach, walks through a High Intensity Interval Trianing (HIIT) workout session. The five workouts of focus during this session include the decline push-up (targeting your shoulders, triceps, and chest muscles), the dumbbell squat (for lower-body and leg muscles), one-minute cardio blaster (to increase heart rate and burn calories), legs-to-chest core workout (targeting the abdominal and oblique muscles), and the step-up (targeting the leg muscles).
Dr. Paul explains how to properly perform a lunge. Lunges are a great exercise to do when you are starting to feel a little groggy or sleepy during your work day which typically happens after lunch or in the mid-afternoon. The lunge will activate the muscles in your lower body and core and get the blood flowing and help you be more effective and efficient.
Dr. Paul explains how to properly perform a forward plank. The plank engages the upper body, core, and lower body muscles. The plank is a great exercise to tighten your abs, and strengthen your lower back.
The health affects of childhood obesity – study shows that 70% of the obese youth have at least one risk factor of cardiovascular disease. Dr. Paul offers a few solutions to childhood obesity, which include a mixture of brisk activity once a day and eating the right food.
Dr. Paul Kennedy discusses nutrition and nutrient density. He presents a Fruit Smoothie Recipe that is high in protein, high in fiber, low in calories, and has no cholesterol.
Dr. Paul Kennedy cooks a nutritious lunch. For lunch, he cooks a chicken dish that includes chicken breasts, assorted vegatables (cauliflower, broccoli, and green peppers), black beans, and brown rice.
Dr. Paul Kennedy walks Judy through a workout using the “Quick Set System” – training the check, back, shoulders, hips, and legs. Exercises include incline chest press using dumbbells, pull-overs for the upper back (using a selectorize machine), upright rows for the shoulders using dumbbells, leg abductions to work the outter hips via manual resistance, and leg curls using a selectorize machine.
Dr Paul puts himself through the “Quick Set System” workout. Exercises include the barbell loaded leverage chest press for the chest muscle, the seated row using a selectorized machine for upper back muscles, the shoulder press using dumbbells for the shoulder muscles, the leg press, the leg extension, as well as the leg curl for the leg muscles, and curl ups for your abdominal muscles.
Introduction to Strength Training of the Biceps – exercises include the straight bar bicep curl, the dumbbell concentration bicep curl, the straight bar preacher curl, the dumbbell preacher curl, the selectorized bicep curl, the bicep curl using rubber strapping and rubber tubbing.
Introduction to Strength Training of the Triceps – exercises include the tricep kickback (using dumbbells), the dumbbell tricep push press, the selectorized tricep push down, the selectorized tricep extension, the back lying tricep extension (using straight bar), and the tricep kickback using rubber strapping.
Introduction to Strength Training of the Forearm Muscles – exercises include the straight bar forearm curl, the dumbbell forearm curl, the straight bar wrist extensions, the dumbbell wrist extensions, forearm curl using rubber strapping, wrist extensions using rubber strapping.
Introduction to strength training of the Abs & Lower Back using the “Quick Set System” – exercises include the curl up, the twisting curl up, the hip lift, the curl up with slant board, the curl up on exercise ball, for your abdominal muscles. Lower back exercises include hyper-extensions (using a hyper-extension machine, selectorize back extension machine, an exercise ball, and body weight).
Introduction to strength training of the Leg Muscles using the “Quick Set System” – exercises include leg extensions (via a selectorize machine, a barbell loaded leverage weight machine, and body weight), leg curls (using a front-lying selectorize leg curl machine, single front-lying selectoize leg curl machine, seated selectorize leg curl machine, and rubber straps), calf raise (using a modified seated selectorize calf machine, seated barbell loaded calf raise machine, standing selectorize calf raise machine, and body weight).
Part 2 of strength training of the Shoulders Muscle using the “Quick Set System” – exercises include the shrug (via barbells, dumbbells, and rubber tubbing).
Introduction to strength training of the Hip Muscle using the “Quick Set System” – exercises include the squat (via barbells and body weight), the lunge (using dumbbells), leg press (using a back-lying barbell leg press machine), leg press (using a selectorize leg press machine), hip abductions, and hip extensions.
Part 2 of strength training of the Upper Back Muscle using the “Quick Set System” – exercises include the chin-up/pull-up,and the assisted chin-up/pull-up.
Introduction to strength training of the Shoulder Muscle using the “Quick Set System” – exercises include the lateral raise (via the selectorize lateral raise machine, dumbbells, and rubber tubing), seated press (using a selectorize seated press machine, dumbbells, and rubber tubing), the Barbell Loaded Leverage Seated Press, the upright row (using barbells and rubber tubing).
Part 2 of strength training of the Chest Muscle using the “Quick Set System” – exercises include the chest press via barbell-loaded leverage machine, chest press via push-ups, and chest press via rubber straps.
Introduction to strength training of the Upper Back Muscle using the “Quick Set System” – exercises include the seated row on a selectorize machine, the pullover, lat pull-downs via a barbell-loaded leverage machine, lat pull-downs via a single station lat pull-down selectorize machine, single-arm bent rows via dumbbells and rubber straps.
Chest Training – Introduction to strength training of the Chest Muscle using the “Quick Set System” – exercises include the bent-arm fly via selectorize machine, bent-arm fly using dumbbells, incline bent-arm fly using dumbbells, and straight bench/chest-press.
The “Quick Set System” – Introduction to a system of strength training to get you in and out of the fitness center, or through your strength training routine, in a very short period of time – Making LESS weight do MORE physical work!
I have written in this space before about workout time – that is to say, the amount of time it takes to â€work outâ€ or complete an exercise routine. I gave an example of a â€workoutâ€ that involved one muscle group and took 55 minutes to complete. The problem with the 55-minute â€workoutâ€ was that it involved nearly 52 minutes of resting in between sets. Thatâ€™s right! The â€personal trainerâ€ that administered the â€workoutâ€ actually charged for the service and told the client that he had done a â€good jobâ€. Imagine getting paid 75 bucks for less than three minutes of work. The really sad part was that the client was scheduled to return in two days to work on another body part (shoulders, I believe). It meant that the unsuspecting client would benefit from a â€workoutâ€ of each of the major muscle groups (body parts) only once every ten days or so. That translates into only three times PER MONTH for each major body part. Little wonder that the body composition of the client in question had remained relatively the same for months. BUT, the client kept coming back for more. Why? Because he probably didnâ€™t like to work very hard and the â€personal trainerâ€ had become nothing more than a glorified bartender in a tight t-shirt spending valuable time (about 52 minutes) just talking about things during a series of long, unnecessary and ill-advised â€rest periodsâ€.
It appears that the next step in chemical enhancement of sport performance has arrived. With the penalties placed upon the use of steroids in both professional and amateur sports due to testing, rule changes and education, human growth hormone as a â€drugâ€ of choice has slipped in the back door by the purveyors of rule breaking that permeate athletics under the guise of strength coaches, trainers and even doctors. This is, of course, not an indictment of all strength coaches, trainers and doctors. Most are properly motivated people that work within the guidelines of ethics. Indeed, it is, many times, the athletes (or non-athletes) themselves that seek out these hormone cocktails in an effort to do things the easy way. I would call those coaches, trainers and doctors that DO promote these substances unprofessional dirt bags but that would be an insult to the unprofessional dirt bags that are already out there. And the increase in the usage of human growth hormone possibly lies in the aging of our population as well as in the desire to get an â€edgeâ€– however that term might be defined. In the final analysis, it is simply a euphemism for cheating.
Probably no other area in the strength training â€arenaâ€ produces more useless bickering and turf wars than free weights versus machines. A couple of decades ago, some reasonably intelligent individuals with similar goals were apparently looking for an angle that would make them the â€fitness guru du jourâ€ and polarized an entire industry in the process. Well-meaning and armed to the teeth with what passed as unbiased â€dataâ€, many professional practitioners and their shills and minions nearly came to blows to make their opinion heard and, when the data was not as supportive as they would like, made up their own. The problem with the whole situation was that it was all meaningless at best and, at worst, just plain silly. Much of the to do centered on the supposed â€carry-overâ€ effect and efficacy of mimicking sport movements in the weight room or strength training facility. In nearly every case, research in this area that never accurately utilized randomly selected and matched groups of sufficient size along with well-intentioned yet superfluous â€testâ€ protocols made the situation even more laughable.
Clearly, nutritional supplementation has a place in most nutritional programs. Since the American diet, even when well-intentioned, seems to lack some, or even many, important nutritional components for establishing nutrition balance and adequacy, supplements can help to fill the bill. But there is a real â€componentâ€ that even nutritional specialists have difficulty defining and it is now considered one of the main reasons why, whenever possible, nutrient intake should come from real food. That component is known as â€phytonutrients. Easy to define but difficult to explain, these â€non-nutrientsâ€ are also referred to as â€functional foodâ€ and are sometimes categorized as â€phytochemicalsâ€.