Today we wanted to share a modified evolution that you can enjoy.

Start with 15-20 reps of each exercise moving from one to the next without minimal rest between exercises (by minimal we mean 2-3 seconds). After you complete one full circuit rest for 60 seconds then repeat.

The first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level and not what you think you should be able to do.

BEGINNERS / INTERMEDIATES

Pushups

Bodyweight Squats

Jumping Jacks

Opposite Arm Opposite Leg Extensions

Lateral Stabilized Kicks

Plank (aka Alligator)

INTERMEDIATE / ADVANCED

Standing Chest Press with Cables

Sumo Deadlift High Pulls

Jump Rope

Modified Pullups

Monster Walks with Bands

Belly Blaster

METHOD EVOLUTION

The Woodlands & Pearland’s Body Transformation & Fitness Experts

Personal Training & BootCamps

So yesterday I took some time to film a few workout videos to be posted in the coming days and weeks. 

Today’s video is a quick (only 11 minutes) MET-AfterBurn workout using the kettlebells. 

Enjoy the workout challenge.  The 11 minutes will ensure you hit that afterburn effect and keep burning those calories for 24-36 hours later!

Don’t believe me….I dare you to challenge me!

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

And for most, the first thing that gets erased from the schedule is the daily workout. 

But we here at Method Evolution truly believe in efficiency.  And with effective “methods” and protocals – you don’t need a lot of time for your workouts to get the results that you are after.

Today I thought I would post an adaptation of an EVOLUTION we performed in one of the BootCamp classes this week.

…if you have 12-16 minutes…then this workout is right up your alley!

Enjoy!

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts for Busy Parents

Personal Training & Pearland BootCamps

Days off are “okay”…in fact we encourage them.

But that doesn’t mean you have to totally take off!

In fact, following the workout below for just 10 minutes today will make those positive steps towards your goal.

WARM UP

• Jumping Jacks x 45 sec
• High Knees x 45 sec
• Pushups x 45 sec
• Chase the Rabbits x 45 sec

METABOLIC CIRCUIT

• Lunge into Shoulder Press x 40 sec
• Plyo Pushups x 40 sec
• Free Form Squats x 40 sec
• Pullups x 40 sec
• Rev Goblet Lunges x 40 sec
• Piston Presses x 40 sec
• Tuck Jumps x 40 sec
• Rear Delt Raises x 40 sec
• Reverse Burpees x 40 sec

** If you perform 1 round, it takes about 10 minutes.  And is perfect for a quick Monday jump start. (if time is limited)

** If you have more time, perform 3-4 rounds…and if you do this, you will find that you burned 1,000 calories!

This workout is actually one of the metabolic workouts of our newly updated BUSY PARENT FITNESS system.  (the new edition will be available shortly)

Enjoy your LABOR DAY!

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts for Busy Parents and Professionals

Personal Training Studio & Pearland BootCamps

To help turn things over, as well as keep things rolling for the rest of the week…we are going to share a Mid-Week Metabolic Workout fix.

This workout will take less than 20 minutes…so no excuses!

*  Perform each and every exercise in good to excellent form. 

* Alternate between each exercise with minimal rest…rest 30 to 45 seconds between rounds and rest 1 minute between circuits/series.

Circuit Series #1

• Free Form DB Squat x 15
• Pushups into T-Rotation x 20
• Free Form DB Reverse Lunges x 12
• Repeat for a total of 3 rounds

Metabolic Interrupt

• Inchworms x 1 minute
• Walking KB Swings x 1 minute
• Repeat for a total of 3 rounds

Circuit Series #2

• DB Suit Case Deadlift x 12
• DB Bent Over Rows x 12
• DB Arnold Presses x 12
• Repeat for a total of 3 rounds

Finisher Series

• Monster Walks x 1 minute
• Squat Jumps x 1 minute
• Dive Bombers x 1 minute
• Repeat for a total of 2 rounds

*** If you are unable to remember the exercises (CLICK HERE)…or ask us next time you see us at Pearland BootCamp or during your next Personal Training session.

Enjoy!

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness for Busy Parents and Professionals

Personal Training Studio & Pearland BootCamps

Alternate weeks 1 and 2, increasing the volume of the workouts as your progress.

LT = Lactate Threshold

HR = Heart Rate

* Days above are just for example…choose the days that fit best with your schedule.

For our clients that want to take their FAT BURNING to a whole new level.  We recommend our FAT LOSS CARDIO INTERVALS.  These are different then traditional intervals that you may have heard of or performed in the past.  These form of workouts not only burn ton of calories during the actual workout, but has a serious POST EXERCISE BURN effect while will have you burning more calories for hours and hours (12 to 36 hours) after your workout is complete.  These intervals have been scientifically proven to increase aerobic fitness even more than traditional aerobic training alone!

So what are these FAT BURNING CARDIO INTERVALS?  These intervals are high intensity bouts (as HARD as you can) for a short period of time; then alternating with active recovery bouts, where you bring down the intensity long enough to recover or catch your breath.

INTENSITY BEING:

• HIGH/HARD:  on a scale from 1-10…”10” being you are dying….you want to be a solid 9.  You simply can say one word at a time…and that is a struggle.
• LOW/EASY:  on that 1-10 scale…you want to be about a 4-6.  You can hold a basic conversation as you recover.

SUGGESTED MODES for Cardio Fat Loss Intervals

• Running outside (never do these on a treadmill – they can’t be done on a treadmill)
• Cycling (a recumbent bike is “okay” but try to stick to a road bike)
• Rowing
• Swimming
• Running the stairs or hill sprints

** You want a mode that you can immediately go from a HIGH intensity to a LOW intensity.  Not something you need to adjust or wait for a motor to pick up speed or incline.

TIME per Fat Loss Cardio Interval Workout

• Beginners:  If done right, roughly about 8 to 12 minutes
• For Interm/Adv: you should not go above 20 minutes.

For most of the population, if you physically could do more than 20 minutes…you aren’t going hard enough.  Or you need to increase to a higher “level”

You should be PHYSICALLY SPENT after your workout.  Literally!

Examples of FAT LOSS CARDIO INTERVALS

Intro:

Warmup 5 minutes
30 seconds HARD
2 minutes EASY
Repeat for 3 to 5 intervals

Beginners:

Warmup 5 minutes
30 seconds HARD
1 minute EASY
Repeat for 5 to 6 intervals
Cooldown 3 to 5 minutes

InterMediate:

Warmup 5 minutes
1 minute HARD
1 minute EASY
Repeat for 6 intervals
Cooldown 3 to 5 minutes

Advanced:

Warmup 5 minutes
90 seconds HARD
1 minute EASY
Repeat for 6 intervals
Cooldown 3 to 6 minutes

More examples of each level are included in our Client Welcome series.

For an even more detailed Cardio Program contact us about our new CARDIOME program.  You will get monthly detailed write ups on exactly what you should be doing during each cardio workout.  Detailed according to Heart Rate, your individual AT, as well as fitness level. 

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts for Busy Parents

Personal Training Studio & Pearland BootCamps

Over the last few days there has been several bootcampers and personal training clients alike who have requested a copy of that particular evolution…so as always…ask and ye shall receive:

BIKINI ABS READY EVOLUTION

60 Knees to Chin

10 Dive Bombers

- 400 Meter Sprint -

50 Knees to Chin

10 Dive Bombers

10 Pushups

- 400 Meter Sprint -

40 Knees to Chin

10 Dive Bombers

10 Pushups

10 Lazy Dog Pushups

- 400 Meter Sprint -

10 Dive Bombers

10 Pushups

10 Lazy Dog Pushups

10 Decline Pushups

** remember to perform this as fast as you can – with proper form! **

And what goes better with having that bikini ready body, the hot sun?  How about something cool and refreshing?  Some might think that I am suggesting something along the adult beverage line…well, today no.  Instead it’s something the whole family can enjoy – GUILT FREE!

INDEPENDENCE DAY POPS

• 1 c. coconut or unsweetened almond milk blended well with
• 1/2 scoop Prograde Vanilla Protein
• 1 c. fresh or frozen blueberries, blended with just a little water or lemon juice (and stevia to sweeten, if desired)
• 1 c. fresh or frozen strawberries or raspberries, blended with just a little water or lemon juice (and stevia to sweeten, if desired)

In Popsicle molds, add strawberry layer to molds.  Let set (1-2 hours), then add center white layer.  Let set until still soft enough that you can add the stick, but firm enough to be able to support the blueberry layer, about 1 1/2 hours.  Add stick and  blueberry layer.

Let freeze overnight.

Nutritional Information (depends on # of popsicles made)

Calories: 247

Proteins: 15.5 grams

Carbs: 39 grams

Fats: 4.5 grams

As always, yours in health & fitness

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

Below is a workout video from about 2 years ago that we posted up.  This video is a demo of the exact workout that my son, Tristan, put me thru one day at the studio.  At that time he was 2.5 years old….now he is almost 4.5 years old…and is protecting his Mommy and Daddy as Spiderman

…don’t let his age at the time of the workout fool you…this workout IS a kick in the “you-know-what”! 

enjoy the video…from “SpiderMan”…but you know him as “T” the Trainer..

And in case you were wondering…how did we know that Tristan could write good workouts?  Well one day this is what I saw…and just had to film it…

Yours in health & fitness,

JC Guidry

Method Evolution

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

This particular EVOLUTION consists of two exercises…Chase the Rabbits and Dive Bombers. 

Perform Chase the Rabbits with the first commerical; then Dive Bombers with the second commercial; back to Chase the Rabbits with the third commercial…and so on.

Here is a video with some more explanation:

Just a few series of commercials during your favorite show….and you have your daily workout completed!  A few minutes at a time can add up…

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps