Workout: Mueller Lake Park Circuit 12

Equipment Used: Timer (watch/phone/etc) 12-16lb sledgehammer and medium/large truck tire 20+ feet of rope Two medicine balls Sandbag (or medium dumbbell) Resistance Band (medium and/or adjustable recommended) Ab Roller Jump Rope Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair)

Tip: Get creative! Even if you don't have the equipment listed, find suitable replacements.

Circuit #12

SUMMARY ***Stretch/Warmup Station #1: Hammer Swing (start) Station #2: Alternate Ropes Station #3: Box Jumps / Step-Ups Station #4: Pull-Ups / Back Rows Station #5: Medicine Ball Russian Twists Station #6: Sandbag Squat Presses Station #7: Resistance Band Punches / Press Station #8: Ab Rollouts / Plank Station #9: Push-Ups Station #10: Jump Rope Station #11: Lunge Twists (back to start)

Circuit #12 - Station Workout

This workout is our first true "circuit". A circuit is defined as a line, route, or movement that starts and finishes at the same place. Generally our workouts involve everyone performing the same exercise/movement simultaneously but we decided to switch things up. By introducing some new equipment, our hope is to inject some fun into the circuit and provide new challenges for our muscles. This equipment can either be purchased from your local sporting goods store or created from other objects. You can search the web for instructions on how to make DIY workout equipment (i.e. creating sandbag from a duffel bag, trash bag and sand). Before starting, set out the equipment needed at each "station". Take time to make sure each item is in good working order and become familiar with the form needed to perform your exercises. Using a timer/stopwatch, we want to spend a set amount of time at each station (i.e. 20-30 seconds) and then move onto the next. Once we circle back around to the first station, take a break and grab some water. Then start the process over. Repeat until sufficiently tired! Try to keep your intensity up when moving through the stations. The order of this circuit is setup to be convenient for our park location. Feel free to change up the order to suit your needs. We generally try to rotate body parts (upper, lower and abs) to give each one at least one break before hitting it again. We also tried to provide alternate exercises for those that may be too difficult for some. Make adjustments to the workout plan to suit your individual needs. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Hammer Swing: Click For Video Example Alternate Ropes: Click For Video Example Box Jumps: Click For Video Example Step-Ups: Click For Video Example Pull-Ups: Click For Video Example Back Row: Click For Video Example Medicine Ball Russian Twist: Click For Video Example Sandbag Squat Press: Click For Video Example Resistance Band Punch: Click For Video Example Resistance Band Press: Click For Video Example Ab Rollout: Click For Video Example Plank: Click For Video Example Push-Up: Click For Video Example Jump Rope: Click For Video Example Lunge Twists: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 11

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) A heavy and light pair of dumbbells Highly Recommended: Resistance Band (medium and/or adjustable recommended)

Tip: This could also be modified for indoor use however, just get creative!

Circuit #11

SUMMARY ***Stretch/Warmup Shoulders: Shoulder Press / Front Raises Back: Rows / Reverse Fly Plyo: Burpees Chest: Push Ups / Chest Press Arms: Tricep Kickbacks / Bicep Curls Plyo: Squat Jumps Core: Crunches / Plank Legs: Static Lunges / Wall Sit Legs: Stiff-Legged Deadlifts / Calf Raises Plyo: Box Jumps (Step-ups) Bar Work

Circuit #11 - Snider Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. You can use up to 30 seconds of rest in between sets but we have been running continuous sets lately. Basically perform your first exercise then move into the second exercise to complete the superset. After that is complete, we move immediately back to the first exercise to start a second set. Once three sets are complete, we rest for about a minute. For plyo movements, we rest for 30 seconds in between sets however. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Shoulder Dumbbell Front Raise: Click For Video Example Shoulder Press: Click For Video Example Back Bent Over Dumbbell Row: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Plyo Burpees: Click For Video Example Box Jumps: Click For Video Example Squat Jumps: Click For Video Example Chest Lying Dumbbell Chest Press: Click For Video Example Push-Up: Click For Video Example Arms Dumbbell Curl: Click For Video Example Tricep Kickbacks: Click For Video Example Core Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Legs Squat Jumps: Click For Video Example Wall Sit: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Product Review: Organic Honey Stinger Waffles

During a few of my training runs I used the Honey Stinger Waffles. I really liked the flavor of the two that I tried(vanilla & strawberry). They were a little difficult to eat while on the run due to the fact that they'll crumble easily. I ate the waffles when I felt sluggish during my long runs rather than a quick energy boost. I did feel like they helped me carry through the finish. Also I did find them a little on the sweeter side, but I've never been a person to like sweets. I did need some water to get them down. I haven't seen any other products on the market like this one. For the taste I give them (7 out of 10)

Carrying Ability: They are a little big, but they are thin(think iphone). They aren't exactly easiest to carry in a pocket during the run. (5 out of 10)

Does it work: I did feel like it replenished my body a little of what I lose on the run. I would use them only for your "longer" runs. I don't think you'll need more than 1 with you. (7 out of 10)

Overall Thoughts: I liked the flavor, I did feel like they work. The waffles were a little on the sweet side for my personal taste. You'll have to adjust the way you eat them due to the way that it will crumble, but I will definitely buying be more and using them again for my long runs. I'm happy with this product 

Submitted by Miles

Product Review: Kickbutt Amped Energy Ballz

After a race(half-marathon) while I was using some gels and things like that to fuel me during the run I thought that I should try some different types of products and start to write a few reviews on each.

I found these while shopping online for some supplements I needed. The name caught my eye right away. I figured these would get me during a difficult grinding run.

I have to say that the "ballz" have a soft center and are easy to chew, but the flavor is questionable. (3 out of 10) You get a little hint of chocolate that I could describe would taste like a tootsie roll, but once you get past that they are pretty tough to get down. 

Carrying Ability: If you are the type of person that doesn't like the feeling of carrying things, this one might not be for you. They are a little bulky, I don't have a problem carrying items, but with these I had to carry my pouch to hold more than 1 or 2 packs. (3 out of 10)

Does it work: This energy balls are caffeinated and I didn't feel a boost(as a runner I'm looking for a more "sustained energy" feeling). I thought that they were just okay, but I did have to choke them down with some big sips of water.

Overall Thoughts: Kickbutt Amped Energy Ballz left me with something to be desired. If you work well with caffeine these might help, personally I wouldn't recommend them. As a runner they are too tough to be carrying around and if you're in a race they aren't easy to get down if you don't have any water or anything available.

Submitted by Miles

Nutrition: Testosterone Booster

Testosterone (test) is the male sex hormone in the body which gradually builds as you age. It seems to peak around the age of 30 however and then start to decline. For some people, their levels may just naturally be low before the age of 30 or be in decline. Declining or low testosterone levels can negatively impact your ability to build muscle and maintain strength. It may affect your bone density, propensity for heart disease, sleep cycle and emotional well-being too. Since it is a sex hormone, it also can be detrimental to your libido as well. There are several different methods you can use to combat this. Some are medical and require consulting a physician for testosterone replacement therapy or possibly steroids. Others are natural and available over the counter as supplements. I turned 34 this year so one could say that I am on the "wrong" side of the hill when it comes to testosterone. I saw a couple positive reviews from a few YouTubers about supplemental testosterone boosters. Due to their testimony, I figured I would explore this option to see if it is something viable that I could add to my supplement stack. There are numerous brands out there and these supps are not cheap so I unfortunately couldn't test several of them. They also each have their own "cycle" in which I need 3-4 weeks off the supplement before trying another one. I will probably review a couple more at a later date. I chose two boosters that have different main ingredients on purpose. After reading tons of reviews, I noticed a recurring theme that different people react (or do not react) to certain main ingredients. This likely caused some reviews to be very negative about certain supplements. The two boosters I purchased both were popular sellers on Bodybuilding.com and had a majority of positive reviews (8+ out of 10). They both had a cycle that made the supplement lapse after a month but advised that the cycle could be stacked into another month. But after two months of use, you have to take a month off. I bought one bottle of each and took one month off in between uses. The left side photo is my general shape at the end of last year (September 2012). Definitely softer but I started to be more serious about meal prep and switched up my workouts. The right side picture is my current shape (March 2013) and a lot sharper. I am not attesting the change seen here to the test booster but I do feel in the case of one of them, that it did help me shred. I testing both of these test boosters during this year when I was well into my current workout split and diet. I did take the recommended one month break between the supplements but I did not change anything workout/diet wise. This was on purpose to give both of them a fair test and try to keep the variables to a minimum. I'll elaborate in the individual reviews below.

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Beast Sports Nutrition Super Test

Main Ingredient: Tribulus Tribulus is an extract obtained from a vine (Tribulus Terrestris) and it has been used across cultures for many years with a long history of uses. Support energy levels Promote hormonal balance Support testosterone release Promote recovery time Enhanced muscle mass and definition

This supplement has a 8.1 rating on Bodybuilding.com and was recommended by a popular YouTuber in his late 30s. The label reads: "Super Test is designed to help you build muscle mass, improve strength, support sex health, help clean your system, and maintain your body so you can be to be fit and healthy". The serving size is 3 capsules which you have to take twice a day. The bottle contains 180 capsules for about $50 that should last you an entire month if taken as directed. Not to say that it may not work for others but this product did nothing for me. I felt no boost in strength or libido. I also didn't like having to take so many pills all the time. Tribulus products may not be very effective for me however. At a later date, I would like to try a different booster with tribulus to try and confirm this. As for this supplement, I will not be buying it again. More detail and purchase info here: Super Test on Bodybuilding.com

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Athletic Edge Nutrition: APE

Main Ingredient: Fenugreek Fenugreek is an herb native to southern Europe and Asia. Fenugreek has been used for thousands of years by native populations for a wide variety of uses. Support normal body response to glucose Promote healthy cholesterol levels already within a normal range May support healthy male hormone levels

This supplement has a 9.1 rating on Bodybuilding.com and was recommended to me by an AE sponsored athlete on Instagram. I was more wary of this supplement due to the source but it actually pleasantly surprised me. APE claims to: "support testosterone production, refine your physique, defy genetic limitations, promote “Alpha-Maleness” beyond normal capacity & intensity and enhance vascularity & athletic performance". The serving size for this supplement is 2 capsules which you only take once a day, 5 days out of the week. The smallest bottle comes with 40 capsules, which will also last you a month when taken as directed. The serving size & directions were much easier to follow and a big positive to me. I simply took it Mon-Fri and could forget about it during the weekend. Initially, I thought this supplement was ineffective as well but around the middle of the 3rd week of taking it, I started to feel it. I had more energy in general and my workouts were more intense. My appetite also majorly picked up. My maintenance calories were leaving me starving. It's almost as if my metabolism picked back up to what it was in my mid-20s. The only thing that was not as advertised is that I felt no increase in sex drive. I was bummed out when I ran out of this supplement. Currently I have an order shipping me a two month supply which I plan on using immediately. I highly recommend this supplement! ***I am not sponsored by AE (or anyone else but I'm open!) More detail and purchase info here: APE on Bodybuilding.com

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Conclusion

I feel the APE is definitely worth the money. It was recommended by an athlete I respect and had an entire point additional satisfaction on Bodybuilding.com. I don't believe that the Beast Super Test is total garbage because there are a lot of people out there that use it. It's just not for me. Like with any supplement, find what works best for your body composition and diet. I would say with these supplements to give them the entire months run before discarding them. The APE took until week 3 to kick in so if I had given up on it week 2, I would have really missed out. The highest rated test boosters on their site are ZMA (zinc) based so I need to try those out too. If you are younger than 30, your levels might be OK based on your age. I think that some people could use the help regardless of age however. Its all based on your individual body. As always, feedback is appreciated, so let us know your thoughts about any test boosters you have tried. Train Hard!

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Submitted by Bars

Workout: Mueller Lake Park Circuit 10

Equipment Used: Five colored die (or dice marked with different colors/markings) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #10

SUMMARY ***Stretch/Warmup Black (cardio): Burpees Blue (cardio/lower): Box Jumps Red (upper): Push-Ups Yellow (lower): Squats Green (abs): Lying Crunches Snake Eyes (all): Box Jumps, Pull-Ups, Walking Lunges, Rest Dice total indicates number of reps The highest numbered die indicates the exercise (color) If multiple colors share highest number (tie), perform reps for each exercise color

Circuit #10 - Crap Shoot Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through multiple rounds as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. The snake eyes rule is optional but we wanted to make them a big deal like they are in shooting craps. In the event of a tie, perform reps for each exercise that shares the highest number. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member pick their own exercise assignments for each color. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise. If you cannot perform the original exercise or become tired, please moveto an easier version of the exercise or replace it. For burpees, we use mountain climbers as an alternate exercise. With push-ups, move to using your knees. Replace box jumps with step-ups if needed.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 9

Equipment Used: Timer Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Pull-up bar or similar raised grip point Optional: Heavy gauge resistance band for static holds

Circuit #9

SUMMARY ***Stretch/Warmup High Knees Static Hold Pull-Up Burpees Wall Sit Mountain Climbers Plank Iso Hold Half Push-Up Box Jumps

Circuit #9 - Plyo-Iso Intervals

This circuit alternates between high intensity and static exercises. It is suppose to be executed continuously in "rounds" that include every exercise for a period of time. We initially start out with 30 second intervals but you can increase or decrease this to fit your fitness level. Between rounds take an extended break for at least a minute or two to get your composure back. If you become tired or cannot perform the exercises as listed, there are several ways to make the exercise easier. Tips are listed in the "Examples" section below. Plyometric exercises (plyo) help develop explosive muscle power. This can benefit your run times, punching speed or almost any activity that requires acceleration. It also helps increase endurance due to the fact that your heart rate is raised. The cardio and burst aspect of the plyo routine burns a lot of calories. Isometric exercises (iso) strengthen muscle groups at a specific point in your range of motion. It creates maximum tension over a long period of time. Since iso exercises do not have any movement, it is not cardio intensive and thus does not require long rest periods. Iso routines are generally easy on the joints and somewhat safer thancomplicated plyo movements. By alternating between Plyo and Iso exercises in the routine, you eliminate the need to take long rests between exercises. You essentially are "resting" during your iso exercise. This type of break is more challenging since you are still performing an exercise while waiting for the next plyo round. Test yourself and see how many rounds you can complete before calling it quits.

Examples

PLYO Mountain Climbers: Click For Video Example    Modified version: Place your hands on a raised surface instead of the ground. Burpees: Click For Video Example    Modified version:Eliminate the push-up step in the sequence. Box Jumps: Click For Video Example    Modified version: Step-up onto the surface instead of jumping. High Knees: Click For Video Example ISO Plank: Click For Video Example Wall Sit: Click For Video Example Push-Up (Iso Hold)  : Click For Video Example    Modified version: Place your hands on a raised surface instead of the ground. Pull-Ups (Static Hold): Click For Video Example    Modified version 1: Place your feet on the ground or similar solid surface. Pull yourself toward the bar. Hold.    Modified version 2: Wrap a resistance band around a high bar or tall pole. Cross the band in an "X" and wrap the slack with your hands. Pull yourself toward the mount point. Hold.

Hydrate, Rest and Recover. Good luck!!!