Category Archives: Workouts
To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment.Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. Happy Days Happiness.
You can stuff a basement with all the bands, cables, machines, balls and other cool training equipment, but why waste all that precious space when you can be minimal and train the way the human body was designed to work? The Caveman Workout is based on primal movements our bodies were made to perform to survive in the wild.
Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system. Check out our squat set at The Tough Spot Gym.
The Only Easy Day was Yesterday Try below If You Dare send us your times Toughspotgym@gmail.com get your Tough Spot On
|Treadmill (10% incline/10 mph)||30 seconds|
|Tough Spot Bar Squat( PVC pipe)||10 rep|
|Wide-Grip Pull-Up||10 reps|
|Double-Under Jump (jump rope)||20 reps|
|Heavy Bag Twirl||5 reps|
|Box Jump||20 reps|
|Jump (jump rope)||20 reps|
|Punching bag Clean and Press||10 reps|
Start from the top of the list and work your way down as fast as possible while maintaining good form on each exercise. There’s no scheduled rest. Perform the sequence 10 times total, noting your time after the final sandbag clean and press
The squat is a key functional movement that is essential to building strength and fitness and maintaining overall health. There are a lot of common misconceptions about the squat that are perpetuated by misinformed media outlets and health and fitness professionals. You may be familiar with many of these myths, such as, “Squats will damage your knees”, “You’re not supposed to squat beyond 90 degrees/parallel”, or “Squats are bad for your back”. First, it is important to understand that the full squat is a natural movement that is necessary for everyday life. The squat movement allows you to get up from a sitting position and also to pick up objects from the ground. If you’ve ever spent any time observing a young child, it becomes clear that the ability to squat correctly is something that humans are born with, but then forget in the process of becoming older and exchanging natural play for structured sports and activities.
To learn how to execute a proper squat, it is advisable that you first practice air squats, which are squats performed using only your bodyweight. Follow these steps for a proper squat:
1.) Stand with your feet shoulder-width apart. The toes should be turned out slightly at about a 15-30 degree angle. The head and spine should be in a neutral position, with the head lifted and ears over the shoulders, which are pulled back slightly.
2.) Begin the movement by pushing your hips down and back, as though you are going to sit down in a chair. Raise the arms and hands out and up as you squat down. For a challenge, the arms are raised alongside the ears as close as possible.
3.) As your hips go down and back, maintain the natural curve of your lumbar spine and keep your weight in the heels of the feet. Do not allow your weight to come forward onto the balls of your feet.
4.) Do not look down at the ground, but keep your head up and ears in line with the shoulders throughout the squat movement. Your gaze should be slightly above parallel at all times.
5.) Keep the torso elongated and the midsection tight as you descend. The knees should track over the insoles of the feet, but they should not move forward or roll outside of the feet.
6.) Go down beyond when the thigh is parallel to the ground. You’ve reached the full squat position when the hip fold is below the knee. The bottom of the squat should not be a resting position, but your hip flexors and core should be engaged.
7.) Use the glutes and hamstrings to rise from the squat, following the same route that you took on the way down. Do not shift forward or move the feet, but focus on putting pressure on the outside of the feet as you push up.
8.) At the top of the squat, stand tall with the hips and knees extended.
Be sure to include the squat regularly into your training routine for best results!
Talk around the water cooler seems to have shown that there could be the possibility to forge stronger, faster, and more enduring Tough Spotter Athletes through the use of hypoxia training. Tough Spotters always obtain new techniques and training repertoires, mixing old & new & old & new again, one technique seems to be pushing out seemingly positive results at The Tough Spot Gym tadddaaaaa-”Elevation training”. Elevation training is a technique that was preeminently talked about in the 1968 Olympics in Mexico City. It was proposed that athletes in areas at higher altitudes, due to the lack of oxygen rich air, would have the competitive edge over others due to their abilities to more efficiently use the oxygen provided to them. Research has said that when an athlete is constantly exposed to this oxygen deprived atmosphere, their bodies would adapt in such a way to produce blood cells, hemoglobin, and hemocrit (oxygen carrying components). The lack of oxygen in high altitude areas also pushes the lungs to work harder therefore making them stronger allowing the athlete/person to draw in more air; more oxygen.
The Tough Spot Gym would like to wish you a Happy 4th of July!
To celebrate the founding of this great nation, we’ve put together a fantastic celebratory workout that is sure to help you stay fit and tough for this year’s holiday.
July 4th Celebration Workout 7/4/1776- Tough Spot Style:
Hang Clean, 7 reps
Split Jerk, 4 reps (alternate forward leg)
Deadlift, 1-rep max
Bent-over Barbell Row, 7 reps
Back Squat, 7 reps
Bench Press, 6 reps
**Repeat until tears
…Just kidding! Repeat for 6 Rounds
This workout is meant to be performed in a circuit, so you should move quickly from one exercise to another. Use enough weight that the last rep of the exercise is difficult (but not impossible) for you to complete, except for the deadlift in which the maximum weight to complete 1 rep should be used.
Be sure to let us know if you enjoyed this workout and post your completion time in the comments.
Have a safe and happy holiday!
Training methods have changed dramatically in the last 10 years & for the better if I might say so myself. We are talking about unconventional training apparatus & routines, like heavy ropes, tyres, prowlers, rocks , kettlebells, sandbags, medicine balls together with body weight exercises. We at The Tough Spot Gym incorporate all the above to give our Tough Spotters a variety not to mention keep them on their toes. You might ask why I keep going on about this ? Because the results are there, research with trial & error have shown our body does not know muscle it knows movement. Unconventional training routines & workouts are usually known as caveman / cavewoman workouts. Let me elaborate a little on this in regards to using compound versus isolation exercises. Compound exercises are exercises that use more than one muscle group & run multiple joints in opposition to isolation exercises that limit one joint & one muscle group. An example of a multiple joint exercise would be the traditional squat, strengthening quadriceps,hamstrings, hip flexors & gluteus & working through the hip & knee-joint at the same time. A typical isolation exercise would be a preacher curl or dumbbell biceps curls that targets biceps & only moves the elbow joint. Even today still in gyms across our great nation we see the same thing day in day out an overweight guy walks on the treadmill for 4 minutes, then hits the chest press for a few sets, then he grabs the curl bar, stares into the mirror , then cranks out 2 sets of bicep curls. When he is done with that he grabs a squishy mat to do a few reps of crunches. If this sounds like you, you’re in for a rude awakening ….. when you try our KATMA Strength & Conditioning Guide or take one of our group classes. You will learn to UNLEASH THE BEAST FROM WITHIN………