Monday, June 5, 2017

Today's SWOD Is Bringing It Home! To The Homies!

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Yo' Athletes and Fitness Homies!'
D.J. Coach Nate here on the 1's and 2's ready to kick the ballistics hard in the paint!...or something like that. ­čśÄ
Yeah since the comeback to online fitness consulting I have been flying out the box to help you get into your best shape and live your best life possible. Free from injury, ailment, disease and just the 'blahs' that can upset an otherwise great life.

So whether you are a fan of Rap or not, you cannot argue that the gentlemen above have taken their strength, conditioning, nutrition, and lifestyle programs seriously!

So as my the Homies above may agree no matter where you are, get it in!
No matter what you have as far as equipment or none. Let's do it now!
No matter what amount of time you think you have or don't have we all have the same 24 hours , we have the freedom of choice of what to do with them.

So today's SWOD brings it home with a no equipment, Home Based workout.
As always when you try these workout, always keep safety as the top priority and please consult a physician before attempting any exercise fitness, and nutrition program.
Not sure where to start? Well my Rappin' or Non-Rappin friend, let me design and deliver your fully customized strength, conditioning, flexibility, speed, agility, quickness, weight loss, weight gain, healthy lifestyle program that  we can do together year round. Simply click here and fill out the fitness profile form and by this time tomorrow you too could be on your way to being the buff, ripped, jacked, rappin' love bucket you were meant to be! Or just a lot healthier version of yourself.
-Coach Nate

Today's workout is from the US Sports Online Strength and Conditioning System's Home Based Workout Menu. Week 1 Day Three:

Home Based Workouts

The Home Workout Programs are great for those who wish to train in the privacy of their own home with little or no required equipment! There are 2 categories of workouts - "Dumbbell Oriented" and "No Equipment". All of these workouts can be done at home, and they are designed for overall health and the achievement of a leaner, stronger body.

Week 1 - Day 3 (Friday) of Your Home Based ProgramWeek Difficulty: Medium
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SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Straight Arm Back Extension and Squeeze
16 reps,16 reps 
Lying Cross Body Floor Extension
12 reps,12 reps 
Bodyweight Plie Squat
50 reps,50 reps 
Bodyweight Step Up
17 reps,17 reps 
Bodyweight Front Lunge
17 reps,17 reps 
Reverse Crunches
23 reps,23 reps 
Push Ups (regular position)
21 reps,21 reps 
Isometric Chest Squeezes
8 seconds,6 seconds 
Cross Crunches
26 reps,26 reps 
Arm Circles
25 reps,25 reps 
Shoulder Shrug and Roll
19 reps,19 reps 
Arm Isometric Flexion\Extension
10 reps,10 reps 
Bent Leg Knee Ups from Bench
23 reps,23 reps 
Isometric Neck Exercises
8 seconds,6 seconds 
Bodyweight Scoop Deadlifts
11 reps,11 reps 
Alternate Heel Touchers
46 reps,46 reps 
Feet Elevated Crunches
52 reps,52 reps 
Bodyweight One Leg Toe Press
44 reps,44 reps 
Side Lying Outer Thigh Leg Lifts
44 reps,44 reps 
Side Lying Inner Thigh Leg Lifts
44 reps,44 reps 

Get your own customized fitness program today! Click here and fill out the fitness profile form to get started.

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