Here is a leg workout with 8 of my favorite lower body exercises. Perform each movement for 8 reps before moving to the next. Once you done each exercise repeat the circuit until you've completed 8 rounds.
512 Reps later you can rest easy...
Recently, after spending a couple hours mowing the grass and weed-eating, I took a moment to reflect. With the birds chirping, sun shining brightly upon me, and my dogs running laps around their freshly cared for yard, I took a moment and realized how lucky I am. Though I had just worked up a lovely sweat and was covered in grass and dirt I couldn't help but smile. I'm a lucky man. I have a job, a house, an amazing wife, meaningful relationships, and pets that keep me entertained. I might not have a lot of fancy toys or expensive belongings, but I have enough.
And for that I will always be thankful!
When an opportunity presents itself... grasp it. Capture it. Latch on to it and ride it out. With every opportunity there is a chance to experience a part of life you've never witnessed before. With every opportunity there is something to be learned. These opportunities can lead to your next career, a new love, or a goal you had never thought of before that could change your life forever.
When we become stagnant our lives tend to dwindle away slowly. If you do not look to try new things, progress in different realms of your life, or improve in some manner, you begin to take steps backwards.
To avoid this cease the opportunities at hand. Experience all that life has to give.
Give this 30 minute workout a shot when you feel the need to try something new. Set a timer, download an app, or watch the clock closely as you perform 30 seconds of work followed by 30 seconds of rest. We're rotating through 10 exercises, so each movement will be done 3 times. Enjoy!
Push-Ups w/Shoulder Taps
Pace yourself carefully! During each work interval try to maintain a rhythm with sound technique. The goal is to to remain steady throughout the workout, not blast yourself into smithereens during the first round and struggle the rest of the way.
Smiling is a potent factor in living an amazing life. We smile when we feel joy, find happiness, or experience something that amuses us. In many cases, you can get "too much of a good thing". When it comes to smiling, I don't think you can ever over do it. Too much joy? Too much happiness? Too much love? Too much laughter? Please. These are the simple emotions that bring forth a smile.
A life full of smiles is a life well lived I would say. Along with our search for happiness, love, and the meaning of life, search for smiles. Search for the moments and actions that lead you to that glowing, contagious, jubilant smile you possess.
Here's a challenging leg/ab workout I had a client perform yesterday focusing on legs and abs. Give it a shot next time you stop by the gym!
Perform 2 sets of 8-12 reps for each pairing:
A1. Stability Ball Leg Curls
A2. Dead Bugs
B1. Cyclist Squat
B2. Twisting Mt. Climbers
C1. Front/Reverse Lunge Combo
C2. Alternating Lying Leg Raise
D1. Front Foot Elevated Split Squat
D2. Bicycle Crunch
E1. Reverse Crunch on Bench
E2. Hanging Leg Raise
Throughout life you will have opportunities that challenge you, situations that test your boundaries, and circumstances that make you uncomfortable. My advice is to jump in head first, accept these challenges face-to-face, and see how far you can push your comfort zone. These are the moments that test your character and help you grow into a better person. They can be scary, nerve-wrecking, and down right terrifying at times, but in the end its worth it.
Today at work I was asked to do both a radio interview and a television interview. I am not comfortable in these situations. I get nervous, my heart begins to race, my throat dries up, and my palms get clammy. Instead of avoiding it and declining to speak, I jumped in. While I was very anxious throughout the process, when it was all said and done, it was an exciting experience and I'm glad I did it.
The easy path is easy, but it leads you down a road where life is less fulfilled.
Each year at work we have a city wide walking challenge. Last year my team came away with the victory. We look to defend our title successfully this year. The challenge runs from April 4th-May 4th this year. Both running and walking miles count towards your teams total. Then the totals will be averaged. Winners not only get bragging rights, but they receive a trophy, clothes, and gift cards.
My personal objective is to accumulate 10 miles a day. My plan of action is to walk each of our four dogs individually for 20-30 minutes a day, take frequent walking breaks at work when possible, have my clients walk or jog between sets of strength exercises, and incorporate walking and loaded carries into my own training program.
So far I have met my goal each day. The Week 1 standings came out and my team is performing well thus far. Technically we are sitting in 3rd, but I am confident we will rise to the occasion.
There's a gentlemen at my gym who has been a dedicated member for as long as I can remember. His name is Jack. He's about as nice of a guy as you'll find. He routinely says "hi" to staff and checks in on how we're doing. He, along with a few of his friends, routinely enjoy a cup or two of coffee while here. During their coffee chats they provide plenty of wisdom and jokes.
Recently Jack provided an amazing act of kindness to many at our gym. He bought out a suite at a Springfield Cardinals game and gave many of the tickets away to members there. He gave a handful to his personal trainer so that she and her whole family could come. He gave two to me so that Amber and I could go together. Jack also gave several to his gang of coffee drinkers. It was a simple, meaningful, and expensive gift that we are all very thankful for!
Turtles, though slow, can be elusive creatures. One past time my brother and I had growing up was searching for turtles. We spent countless number of hours during the days of summer seeking out these patient reptiles. Our record in one day was close to 20 I believe... One of Amber's favorite highlights from my home videos as a small child, prior to being able to speak somewhat coherently, featured my 3 year old self racing around the backyard screaming "Tur! Tur!" to notify my brother and parents I had found a turtle. Amber, being the kind hearted individual that she is, never misses an opportunity to help a shy turtle to cross the road.
Because of memories like these, turtles hold a special place in our hearts. I look forward to warmer weather and the opportunity to find them once again!
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!