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………
“Functional training” has become one of the buzz words in the health and fitness industry in the last several years. So, what is functional training? Functional training involves exercising the body in ways that prepare it for activities of daily living. Physical therapists were the original teachers of functional training, as the method is used to help patients recover from injuries or surgeries and return to their normal activities that they need to perform at home and work. In the context of the fitness world, functional training helps you to be able to perform activities of daily living safely and more efficiently. If your typical activities involve sports, functional training can also be applied to help you improve certain skills that you use in the sport.
Functional exercises tend to involve multiple joints and muscles. Most functional training is performed while weight-bearing and likely involves muscles of the hip flexors, abdomen, and back. A great example of a functional exercise is the squat. The squat involves both the hip and the knee joints and activates the primary muscles of the quadriceps, hamstrings, and gluteus maximus. As secondary stabilizer muscles, the erector spinae, transverse abdominus, abductors, adductors, and calf muscles are also activated with the squat. The squat can easily be applied to daily activity as it mimics being able to sit down and get back up. There are numerous types of functional exercises, including the deadlift, pull-up, push-up, lunge, kettlebell swing, and any number of compound movements, such as a squat to overhead press.
Exercises that are performed on machines tend to be at the lower end of the functional training continuum because machines isolate muscles and joints. That is not to say that machines should never be incorporated into workouts, as there are good uses for isolating muscles at times. However, if you are hoping to strengthen your body in a way that allows you to apply the strength to your everyday life, you definitely need to incorporate some functional training into your workouts. Come check us out at the Tough Spot Gym to learn more about functional training!
Spotters ever since we mounted the TRX in The Tough Spot Gym, we must say as of late it’s been our preferred tools for conditioning regimens. If used correctly, the TRX can be highly beneficial for any functional training program. This exercise is one of the toughest I can think of, when it’s done correctly. It involves every muscle in your upper body and core through the entire range of motion. Now Spotters enjoy.
Every muscle group has a gold-standard exercise for strength and growth. These time-tested compound movements form the backbone of any training regimen. When it comes to back training, no exercise can equal the pull-up for effectiveness and versatility.Despite its usefulness, the same big guys who jump at the chance to get under the bar for a double heavy bench press shy at the thought of jumping up to a pull-up bar. Yeah Spotters , pull-ups are tough , Sure, you might be bad at them. But everybody has to start somewhere. Now rise above the rest
Ever heard of the farmer’s walk exercise (think farmer walking with heavy milk containers)? Do the farmer’s walk exercise to primarily improve core
strength (especially back strength), grip strength and burn fat. The farmers walk routine can be done to improve maximal strength or to improve endurance & strength. If you are doing the farmer’s walk exercise to improve maximal strength, you will use heavy dumbbells. The combined weight of the dumbbells should be about equal to your body weight. You may have to work your way up to this amount of weight by improving your deadlift, squat & grip strength. Walk 10-15 yards, stop set the dumbbells down or let them drop. Rest for a minute then walk back. Use good upright posture and look straight ahead while walking! Never lean forward or jut your head forward while walking. If you are trying to build serious strength work up to walking with each dumbbell being equal to your bodyweight. If you are trying to improve endurance strength, do the farmer’s walk with lighter dumbbells. Experiment with the dumbbell weight amount so you are challenged. To up the intensity add an elevation mask coupled with timed farmer’s walk intervals. Now come take a walk with us on the wild side.