Outdoor Intervals and Indoor Upper Body Workouts

Now that the weather is nice, I've been speed reading books down at the dog park while Bally the Dog fends off other dogs who want to hump him. It's brutal. Even the dogs that don't come up to his knees are trying to hump him.

Anyways, yesterday it was a business book called, 'Conquer the Chaos', and it had a great quote:

"Physical exercise is therapy for your brain."

Truly is. Especially outside in the sunshine.

My workout today (inside in the gym, of course, but now I'm going back to the dog park in the sun):

Big shoulder warmup and foam rolling and a couple of mobility exercises learned from Alwyn Cosgrove, and then:

1A) 1-Arm DB Shoulder Press (elbow in)
1B) Chinups

2A) Shrugs
2B) Rear Delts
2C) Triceps
2D) Ball Rollouts

Today's Training Resources:

I do a lot of shoulder mobility and warmup exercises, such as the exercises in this video, plus band pulls and foam rolling:

=> Shoulder Mobility Exercises

Then on the Turbulence Training Facebook page, someone asked me about how many hill sprints to do...my answer:

It depends on the hill and how much running you have been doing...hills are great, but go really low volume in the first week so you don't get overuse calf/achilles injuries.

Do a big warmup, then just do 3 moderate intensity intervals of 20-30 seconds the first week, add in 3-6 hill walks for volume to make it a full workout, or bodyweight circuits, then increase volume the next week, up to 6x30s. Check out my interval report here for more

=> How to Do Interval Training

And my interval vids (the ones where i'm outside in a yellow shirt), including:

=> Advanced Interval Training for Fat Burning

Today's kickbutt mindset tip:

Make your plan. Stick to it. Don't let others guilt you into a decision that you will not be happy with.

Today's Independence Tip
"What is the culture in your business and if you don't have your own business yet, what will the culture be? Have you thought about your own personal core values? What about the core values you want to build the culture of your business on? How will you create a WOW experience for your customers?" - Alwyn Cosgrove and Rachel Cosgrove

Get your core values on,

Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

PS - Please also rock the vote:

This category is also going to be a race right to the finish...please drop by and vote for our inspirational Women-Over-40 transformations - thank you

=> Women Over 40 Transformation Contest