GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Make the most out of your workout.

November 27, 2018

   For the longest time I didn't make the most out of the time I spent at the gym. I would warm-up too long and without focus. I wouldn't go hard enough in one of my workouts because I was thinking about the next one I had to do later. I would even end up doing too many workouts because I wasn't giving each workout the attention/intensity they needed. I had to learn to choose quality intensity over quality quantity, and learning it is better for your time and your body (possibly your mind). I didn't listen to the people who knew what they were talking about until I decided to make the change myself, because I sadly didn't enjoy the gym as much as I used to. I now have quality and timely warm-ups (like in this blog) I use to get ready for my workout. I now give each workout the intensity it needs for it to give me the best results. I now know that what Im doing WORKS for keeping me in the gym and enjoying it, while also seeing results every week in my fitness and body composition. This is why I decided to start this daily blog. I wanted to give YOU the ability to go into the gym and get the most of your time and to enjoy that time. Make the most out of your workout, so you can get the most out of you.

 

0:00-5:00

    Easy row. (Try breathing through only the nose on this)

5:00-15:00

    10 Single arm Russian KB swings (each arm)

    8 Single arm KB front squat (each arm)

    10 Hollow rocks (while holding a PVC)

    8 pulls on the rower (Progressively put more effort into each stroke and build in stroke rate)

15:00-30:00

    3 rounds for time
    10 Hang squat cleans, 155/105

    20 TTB

    30 cal row

30:00-35:00

    Easy bike, jog, or row

35:00-50:00

    Every 3:00x5

    Perform 20 russian Dual KB swings

 

   Have fun today everybody. Make today count towards all your goal you have set out to achieve. 

 

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