Apr 27 2012
You get what you work for. Not what you wish for. Let’s go!
Have you ever been completely inspired by a song to go all out, to give it your absolute best, to hold nothing back? This song does it for me. I want us all to live these lyrics. Let’s go!
It’s now or never. Tomorrow’s good. Tonight is better. Let’s make it happen. Tonight.
There is no better time. I’m talking here and now. Right now is where you shine.
It’s not about what you’ve done. It’s about what you’re doing.
It’s all about where you’re going no matter where you’ve been.
I want you to repeat these lyrics over and over in your head as you do this workout. It’s not about what you’ve done. It’s about what you’re doing.
The moves are basic, just like the lyrics of the song. Simplistic. The trick isn’t to make the moves so hard that you can’t do them. The trick is to simply do it, to do your best and to be consistent. Every moment. It’s about what you’re doing in that moment. You simply have to make a decision to do it. One workout at a time. One meal at a time. Let’s go! Get to it!
Remember to post your scores below. I want to know how you did!
xoxo ~ Cori
Let’s Go – Total Body Workout
SONG: Calvin Harris ft. Ne-Yo – Let’s Go
|Time: Personal Best! As long as it takes.|
|Workout Type: Rep challenge.|
|Workout Exercises: 4.|
Get your gear:
Get your bars here
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
Let’s Go – Total Body Workout
4 exercises. 25 reps of each. If you can’t get to 25, go to absolute failure for each exercise. Move from one to the next. As little rest as possible. If you can, repeat it. Go through it as many times as you can! Let’s go!
Always warm up with a dynamic warm up and rotator cuff exercises for any upper body work.
Knee Ups with Bars:
With bent knees, lift your legs, knees into your chest, and hold it for just a second before you do it again. Don’t have bars? Make you own. Click on the “bars” link to find out how. You could also do these hanging at a playground, pull up bar, or at the gym.
Row with Bars:
Grab your bars. Row yourself up. Hold your abs tight. Don’t let your butt drag down to the ground. Squeeze your back muscles, not just your arms. Drop your upper body slowly and repeat.
Bulgarian Split Squats:
25 right leg
25 left leg
Elevate your back leg. Push through your front heel. Drop it as far as your body will allow. Keep your knee aligned over your ankle. Beginners having trouble with this one? Change your range of motion. Still having trouble? Try just a regular lunge. Still having trouble? Try a single leg bench squat, getting up and down from a bench or chair with just one leg. Having trouble with that? Allow your other leg to tap down. There are always modifications. It is up to you to find your starting place and to work up from there. If ever there is an exercise you are struggling with, modify it, find a way to do it successfully and with proper form, then do it.
Full range of motion. Bring your chest ALL THE WAY to the ground. Don’t cheat. No partial range of motion. Go so low your nose just barely kisses the ground. If you have to rest on the ground, that’s fine. Just get down there. Go as long as you can on your toes, then drop it to you knees and keep going. If you are a beginner that is starting out on your knees and resting on the ground for a second each rep, that is a great place to start. Get it done. We all start at the beginning. No shame.
There it is. Want more? Go ahead and repeat it. I went through it a total of 4 times. Go for your own personal best!
Post your numbers! It’s a great way to keep track of your own progress. Each time you come back to try this workout again you can see how you did last time if you post your numbers!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Tell me all about it in the comments.
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.