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- 6 Week Program
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I’m limiting spaces for clients taking advantage of this offer, so be sure to call (904)-287-2101 or email zay@isaiahwhite.com TODAY!
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I hope you’re looking forward to LOSING weight this holiday season instead of gaining it like usual!!
Stay focused, stay fit!
ZAY
What up?!
I know I’ve been out for a minute on posting my workouts, so some of you may be wondering if I’m still even working out!
Obviously I have been, not as frequently as I would like, but I have been working out.
I’ve just been so damn busy with everything recently! Getting the boot camps up and rolling, changing some things around in the business, looking for a new daycare for the youngin, looking for a new place to live, my AC just died yesterday…….it’s always something!
But that’s what makes life interesting, right?!
So here’s the workout I busted out today.
Warm-up
The usual
Strength Workout
Incline BB bench press
4 x 6-8 reps
Full Body Circuit Workout
I just set the timer for 15 minutes on this one, and managed to make it through 3 times.
*Sledge Hammer strikes on big tire 10reps each side
*Plyo Jumps onto tire 10 reps
*Training Ring Pushups 10 reps
*Pistol Squats on tire 10 reps each leg
*Pull-ups 10 reps
*Rope exercises 30 seconds
And after that I was spent! I was sick a couple of weeks ago, so I’m still trying to build my endurance & stamina back up for some of my longer, more intense workouts, but they’re coming, don’t you worry!
Til next time,
STAY FOCUSED, STAY FIT!
ZAY
Hey there!
One of my personal training clients had several random nutrition questions, so I recorded her questions and my answers to them below.
You may have some similar questions, so hopefully I’ve been able to answer those below!
If not, just leave a question as a comment on the post below, or send me an email.
Enjoy!
STAY FOCUSED, STAY FIT!
ZAY
What Up?!
Just trying to get after again yesterday with an intense, strength & muscle building, fat burning full body circuit workout!!
Straight to it!
Dynamic Warm-Up
*Prisoner Squats
*Jumping Jacks
*Seal Jacks
*Tube Walking
Strength Exercises
*Power Cleans
5, 5, 5, 5 (135 lbs, 135 lbs, 185 lbs, 185 lbs)
*Flat BB Bench Press
5, 5, 3, 3 (225 lbs, 275 lbs, 275 lbs, 315 lbs)
Strength Circuit
Repeated 3 times, minimal rest between sets, 2 minutes rest between sets
*Burpee/D.B. Power Clean/Front Squat/ Shoulder Press (8 Reps)
*Training Ring Dips (10-12 reps)
*Single Leg Squats (10 reps each leg)
*Close-Grip Pullups (10 reps)
*Plank to Pushup Position (12-15 reps)
*Rope Overhead Tricep Extension (12-15 reps)
*D.B. Curls Alternating (10-12 reps)
*Seated M.B. Rotation (10-12 reps)
That’s it!!
Now get after it!!
STAY FOCUSED, STAY FIT!!
ZAY
What up?!
So I was feeling pretty good today, I actually had a break during the middle part of the day for once, so I was able to work out after having a few good meals in me and a decent amount of energy.
The video below is of the strength circuit part of the workout; I didn’t have anyone there to film the first part of the workout.
I apologize about the last minute or so of the video being sideways……my camera girl is new to using the flip cam, and I didn’t realize she had done that until after watching the video!
So here’s the killer fat shredding, strength building circuit workout I did today!
Dynamic Warm-Up
Repeated 3 stes, 10 reps each, no rest
*Prisoner Squats
*Jumping Jacks
*Seal Jacks
Strength Exercises
*Power Cleans
4x 5, 5, 5, 3 (135 lbs & 185 lbs)
*Incline B.B. Bench Press
4×5, 5, 3, 3 (225 lbs, 245 lbs, 255lbs)
Strength & Fat Burning Circuit
Repeated 3 times, minimal rest between exercises (as you’ll see in the video), 2 minutes between sets
*Sledgehammer Tire 8 reps (per side)
*Take Off Sprint Pulling Tire (Up & Back)
*Pulling Tire (Up & Back)
*Training Ring Pushups 12-15 reps
*Single Leg Squats on Bench 8 reps (per leg)
*Training Ring Rows 12-15 reps
*B.B. Push Press 6-8 reps
*1 Arm D.B. Swings 6-8 reps (per side)
And that was it!
The video below was the 2nd set through of the circuit.
No intro or anything on the video, just straight raw strength, endurance, muscle-building, fat melting action the whole time!!
So that is it for today!!
Have a great weekend!
Til next time,
STAY FOCUSED, STAY FIT!!
ZAY
What Up?!
So I was off from working out for a few days; we’ve had alot going on at St Augustine gym Every BODY Fitness and I’ve been trying to get some things going at the newest health club in Lake Asbury, My Time Fitness as well.
So I decided to get back to it with another full body weight training routine.
But first, you’ve got to check out the first few minutes of a clip of what not to look for in a personal trainer.
Altho this is pretty freakin’ funny!
Dynamic Warm-up
3 sets, 10 reps each
*Prisoner Squats
*Jumping Jacks
*Seal Jacks
*Pushups w/ rotation
Muscle Building Circuit Routine
3 sets; minimal rest between exercises, two minutes rest between sets
*B.B. Squats 225 lbs. (12 reps) I “tweaked” my knee last week, so I was in a lot of pain, so that’s why I only used 225.
*Flat B.B. Bench Press 225 lbs. (10-12 reps)
*Bulgarian Split Squats 40 lbs each hand (10 reps each leg)
*1-Arm D.B. rows 80 lbs. (10 reps each hand)
*1-Arm D.B. Swings 60 lbs. (8 reps each side)
*Rope Triceps Pushdowns 21s
*Cable Curls 21s
And that was all I had for today. I’m still trying to my stamina back up from having most of last week off.
Til next time,
Stay focused, stay fit!
ZAY
So we got back home late last night; it was a long trip with a lot of driving.
I did get to stop by my alma matter on the way home yesterday though! Elon certainly has done a lot of changing since I left five years ago, but when I set foot on campus again, it still felt like home.
Not a day goes by that I don’t miss that place!
I didn’t get a chance to workout the last few days of the week, and when I did work out last week it was pretty short workouts, as we had a lot of running around and “family” stuff to do.
So today trying to get back into my regular workout style, I kind of ran out of gas!
But here is the workout below!
Dynamic Warm-up
This one’s pretty standard now.
Strength Circuit Workout
I did these first two exercises by themselves, with a minute rest between each set:
This is about what I felt like considering what I've eaten the past few days....
Power Clean 4 x5 (135lbs.)
Incline Bench Press 4 x: 5, 5, 3, 3 (225lbs & 235lbs)
Circuit
Only repeated 2 sets, with a minute rest between each set. Minimal rest between exercises.
*Box Jumps 12 reps
*Training Ring Dips 12 reps
*Single Leg Squat on Bench 10 reps (each leg)
*Mixed Grip Pullups 10 total reps (5 with left hand pronated & right hand supinated; 5 with left hand supinated & right hand pronated)
*S.B. Planks 40 seconds
*D.B. Skull crushers 12 reps (4o lbs. each hand)
*D.B. Curls 12 reps (35 lbs each)
*M.B. Wood Chops 8 reps (each side)
And that was it! It was nice to be back working out at Every BODY Fitness again though, that’s for sure!!
Til next time,
Stay focused, stay fit!
ZAY
What up?!
So I just got finished working out about 30 minutes ago at the premier health club in St Augustine, Every BODY Fitness; once again I amaze myself at how I keep coming up with new ways to kick the shit outta myself! Hahaha!
Peep the workout below!
Oh yeah, afater I got finished working out, one of my members came up to me and said when she first saw me doing squat jumps, she thought I was on a trampoline, but when she came to look she realized I was just jumping off the floor! Hahaha! Yeah, I still got some hops!
Dynamic Warm-up
3 sets, 10 reps each, no rest
*Prisoner Squats
*Jumping Jacks
*Seal Jacks
*Mountain Climbers
Weight Training Circuit
3 Sets, Minimal Rest between exercises or sets
*Hang Clean/Front Squat/Push Press 6-8 reps
*Single-Leg Squat (Pistol Squats) 8 reps each leg
*Wide-grip Pullups 8-12 reps
*Hanging Leg Raises 10-15 reps
Bodyweight Cardio Circuit
2 sets, minimal rest between exercises, 2 minute rest between sets
*Jump Squats 20 reps
*Spider-man pushups 10 reps each side
*Split Squats 10 reps each leg
*1-Arm Kettlebell Swings 10 reps each side
*Bicycles 20 total reps
So that’s it!
Try it out, and let me know what you think!
Stay focused, stay fit
ZAY
Make sure you always follow up your workout with a great post-workout shake like Prograde’s Workout or something with a similar carb to protein ratio! You’re wasting your time if you don’t!
Hello!
I had another awesome full body cirucit workout yesterday at Every BODY Fitness, St Agustine’s premier health club!
Yesterday’s workout was focused a little bit more on strength….check it out below!
ZAY’s Sunday Workout
Workout
Repeated 3 times
8-15 Reps with each, minimal rest between each set
2 minutes rest between each circuit
*B.B. Squat
*Flat D.B. Bench Press
*Walking D.B. Lunges
*Close-Grip Chin-ups
*1-Arm D.B. Snatch (Both sides)
*Lying D.B. Skullcrushers
*Seated D.B. Curls
That’s what I did!
Remember, you can modify this workout for your fitness level by increasing reps & decreasing weight, increasing rest time between exercises, etc.
Stay focused, Stay fit!
ZAY
P.S. Make sure you check out the best boot camp in the St Augustine Jacksonville area, Look Better NAKED Boot Camps, if you live in North Florida. Go the site now to register for a FREE 1-week trial membership! http://www.lookbetternakedjax.com
So,
As you know, I own & instruct (on occasion) Look Better NAKED Boot Camps, the best St Augustine boot camp program. One of my Every BODY Fitness employees, Kelly Luedke, is actually my partner in this endeavor, and she teaches most of our boot camps.
I’ve never actually taken one of Kelly’s Boot Camps, although she has trained me a few times, and I’ve gotta say “Holy shit!”
No wonder all of her clients see such great results!
It was definitely a great workout, and challenging for me! I honestly didn’t expect it to be that tough, considering I do try to challenge myself in each one of my workouts, both with resistance (weight) and cardiovascularly.
We did a high-intensity, full body circuit workout, which I’ve listed below
ZAY’s Saturday Workout
*Dynamic Warm-up, repeated 2x:
Prisoner squats 10 reps
Jumping Jacks 10 reps
Seal Jacks 10 reps
Mountain Climbers 10 reps
I believe we were doing 30 seconds “ON” of each exercise, but I don’t think she was quite giving us 30 seconds off!
Everyone started at a different station and we rotated, but I’ll just start with the exercise I started on and go through the circuit as best as I remember!
- Medicine Ball Crunches (Feet straight up in the air)
- Resistance Band Front Squat
- Kettlebell Swings
- Bodyweight Rows (Using the cross-fit style training rings)
- Resistance Band Rear Dealt Rows
- Bicycle Crunches
- Resistance Band Alternating Shoulder Presses
- Kettlebell sumo squat to upright row
- Seated Medicine ball rotation (feet off the ground)
- Alternating Staggered grip pushups (with hands on sliders)
- Resistance Band Stiff Leg Deadlift
- Resistance Band front shoulder raises
- Reverse Lunge with foot on slider (slide back foot out, lunge, slide foot forward, repeat)
- Resistance Band Bent over rows (both arms)
- Medicine Ball Reverse Crunch w/ hip raise (squeeze a MB between your knees, reverse crunch then lift your hips in the air)
- Bench Dips (On step)
Now, here’s the kicker. Between each exercise, we were doing 30 seconds of either jumping jacks, pop squats, hip thrusts (squat down, extend your legs as into a pushup position, bring legs back underneath you, jump), or mountain climbers!
I was worn out after just going through that circuit once! We weren’t going to have time to repeat the circuit, so we did a few other exercises, but I don’t remember all of those. Needless to say, I was pretty gassed!
Anyhow, if I were doing this workout on my own, I would have repeated the circuit twice, and that would have been good!
So that’s my workout of the day!
Stay focused, stay fit!
ZAY
P.S. As always, and this is super important to remember following any resistance workout, I followed the workout up with a post-workout shake of whey protein with strawberries & a banana. If you don’t like fruit, or blending, and just want a great pre-made post workout powder, try Prograde Nutrition’s Workout.
