Ask the Trainer- Questions and Guest Posting

First things firsts- today is day 18 of the 365 Days of exercise, and day 2 of the situp/pushup challenge. Today the number is still 45. And now…

My beautiful wife runs the blog LOVE YOU. MEAN IT. and this is the first of her ask the trainer series. And obviously, I am that trainer! I am excited to work with her and post on her site. I am also glad to help any of her followers who have questions.

Here is my post:

Hey! Early this week Em asked me if I could answer her ask the trainer column, and I am happy to say that this is the first of hopefully many Coach Rob segments. In her request for questions, several of you replied looking for some exercises and workouts. Being my first segment, I have created a workout that can be done in less than 40 minutes and is good for once, twice or three times a week. The purpose of this workout is to address the question looking for inner leg work, arm work and a walking/jogging routine.

1, 2 or 3 times a week perform the following:

  1. Walk on a treadmill for 2 minutes as fast as possible without becoming a jog
  2. 2 sets of Squats, 12 to 15 repitions
  3. 2 sets of Reverse Lunges, 12 to 15 reps
  4. 1 set of Bench Press, 12 to 15 reps
  5. 1 set of Bent over Barbell Row, 12 to 15 reps
  6. 1 set of Shoulder Press, 12 to 15 reps
  7. 2 Sets of Bicep Curls, 12 to 15
  8. 1 set of Tricep Extensions, 12 to 15
  9. 2 sets of as many crunches as possible per set
  10. 12 minutes jogging on treadmill

This routine will strengthen all muscles in the legs and will hit the arms pretty hard while also strength the entire upper body. By warming up prior to lifting your heart rate will elevate and stay raised during the workout and the run at the end will help add cardio to the routine. This combination will allow for greater calorie burn and reduced fat. By strengthen the muscles and burning more calories you will see results faster. Unfortunately there is no way to spot reduce body fat, however the routine will lower the overall body fat and that will lead to lose inches where you want to.

Another question was a routine for the lower abdominal muscles. Like the above routine, there is no way to reduce fat in a specific area, however we can add anyone of the following exercises into the above routine and specifically strengthen the lower abs. If you are looking for a low ab strength routine, you can use three of the exercises together as an add-on to any routine.

For a video reference click on any of the exercise names. I hope you enjoy and get a lot out of this, and please keep the questions coming.

Coach Rob

Fast Friday

Hey Everyone,

Since today was my active recovery day, that meant some form of cardio. It was 45 degrees outside, not too bad, but with the wind here at the beach- no go!

I chose to do a HIIT routine I found online. I have done this one before, so I modified it a little for some extra ummph. Here is the base routine:

Photo Mar 08, 1 02 15 PM


The modification was really simple- started at the first 9.0 mph interval I added 0.5 mph to each round and worked up to 10.5 mph and then dropped back down. So the final sprint section went like this- 9.0, 9.5, 10.0, 10.5, 10.0, 9.5, 9.0 and then 5.5 mph for the cool down.

Tomorrow is my 1RM day, so I will be posted those. I will also post my workout for that day. I am going to do a little workout to gain some confidence and experience with snatches and on Wednesday I am going to try to do Thursday’s WOD- 13.1. This time I want to do the men’s weights.


300 Calories in 35 minutes

This morning was a crazy start to the week. It was Presidents Day and with that meant military child care was closed. Not normally a problem, but we didn’t find this out until  we were trying to drop off the kid. Needless to say, everything I had planned needed to change as well. Being a cardio day this isn’t as big a deal as if it were a lifting day.

So my original plan was to tweak last weeks failed attempt at running and yoga. I had planned on doing the yoga portion first and then doing the treadmill workout. Based on the time commitment of that routine, I decided to do a shorter treadmill interval workout. Next week we will see if the yoga and running works out!

So this morning I dropped the kid off at the YMCA daycare, so he could workout (play in the baby room), and I hit the treadmill. I then proceeded to complete a treadmill workout with intervals at 3 different top speeds. Unlike past workouts, I held the higher paces for 2 minute intervals. I found this to be harder than past workouts. While I burned more calories using the past methods, this was a higher Rate of Perceived Exertion. The longer I can hold the faster rates, the lower my run times will be when run the PRT or enter races in the area.

The calories on the chart are based on slower rates. I borrowed the workout from another runner and her fast paces were 0.5 mph slower than what I ended up using.

35minGive it a try and let me know how you do! Keep up the hard work. It is always better than the alternative.

Cardio, Flexibility, and Strength

Today was a tough day. I will even admit that I did not finish my workout. I was pressed for time, but I had plenty of time to finish what I was doing, so even though I was cutting it close it was no excuse. The workout I came up with, was just really hard. Here was my plan:

Run 1.1 miles to the YMCA

Hop on a treadmill and complete a high intensity interval routine

Run 1.1 miles home

Do Rodney Yee’s Power Yoga DVD

and this routine was a great thought. Good solid cardio with a focus on HIIT, and then a stretching routine that would help with strength as well. But oops! That hour of running killed my energy when it was time to do an hour of yoga. Rodney Yee’s yoga program focuses on learning a routine and building strength. This particular video I purchased to master before moving to head stands and hand stands. So as the name implies, Power Yoga is just that, powerful and strength building. The entire dvd lasts 56 minutes. I only made it through 24 today. I got through the warm-up and the first set of poses, but once it was time to balance on a single leg- FORGET IT. I hit stop, stretched a little and took a shower.

Overall I still got a wonderful workout, and I got a good stretch after the hour of running, but I now have a gauge and can work up to finishes the two parts to the routine.

For those of you looking for a good routine for HIIT here is the one I followed today:


For anyone interested in doing the whole routine, or working on your strength and flexibility through yoga, here is a link for that:

Rodney Yee


Let me know if you give it a try or buy the dvd. Keep up the good work!

Cardio Day

Hey ya’ll. If you have been keeping up with me then you should know tomorrow is cardio day! I enjoyed the treadmill fat torcher a few weeks ago and so i have decided to do it again. The only difference is that I will be adding Tabata pushups to the midway point. Tabata pushups are 8 cycles of 20 seconds of exercise and 10 seconds of rest. Each time the timer goes off and you begin to exercise try to do as many pushups as possible in the 20 seconds you have to work. So today’s workout is 10 minutes on the treadmill, 4 minutes of pushups, and 10 minutes back on the treadmill. Here it is:


Keep track of how many pushups you do during the Tabata segment. If you do the exercise please post you score in the comment section. Your score is equal to whatever your lowest cycle was.

Good luck!

Treadmill Torcher (torture?)

Before I forget I wanted to post my most recent cardio workout. As a part of my weight program, to be outline later today, I use 2 of my 6 workout days as cardio days. Since I am back at school my Thursday schedule is very tight. From 11 to 1, I have just enough time to get to the gym, run, shower, and eat. Because of the distance from Old Dominion to the YMCA, I have about 30 to 35 minutes to be in the gym. Best cardio option for a day like this? High Intensity Interval Training, HIIT. HIIT burns the most amount of calories in the shortest time. Basically you could run for an hour and burn 899 allowing for 40% of those calories to come from fat (360), or 20 minutes HIIT burning 615 calories allowing for 60% to come from fat (369). This means I burned as much fat in 20 minutes as I would if I ran for a full hour. It also shows that because of the percentage of fat burned in this time, I burned less carbohydrates and other essential nutrients to muscle building. Bottom line- saved time, burned more fat, preserved muscle mass. As I am not an endurance athlete this equation leads to a leaner and stronger body.

Here is my workout for Thursday:

0-3 min, 6.0 mph, 0% incline

3-5, 7.0, 0%

5-6, 8.0, 2%

6-7, 3.5, 2%

7-8, 8.5, 3%

8-9, 3.5, 3%

9-10, 9.0, 4%

hop off perform sets of 21,23,16,16,26 pushups

hop back on,

0-1 min, 6 mph, 0% incline

1-2, 3.0, 10%

2-3, 6.0, 10%

3-4, 3.0, 10%

4-5, 6.2, 11%

5-6, 3.0, 11%

6-7, 6.8, 10%

7-8, 2.0, 10%

8-9, 5.2, 15%

9-10, 2.0, 10%

That’s it! Not bad huh? Honestly I felt like a sloth and was gasping for breathe once the incline training started. I love pushing myself, but I really felt out of shape doing this! To me that means it is working, and I cant wait for the next HIIT day.

A special thanks to 1 Fit Foodie, I found this workout on her blog and modified it for my program. Check her site out: