Today’s workout was just 21:00 for the main part, Finished off with some grip and neck work. This was more of a recovery conditioning workout to get the soreness out of Sunday’s sprints
Did 3 5:00 circuits with 2:00 rest in between. 3 exercises per circuit and tried to do as many rounds as possible.
#1
Kettlebell Jerks x 3/3 x #60
Turkish getups x 1/1 x #60
burpees x 5
#2
Pullups x 3
Hindu Squats x 10
Mountain climbers x 20
#3
2-hand swings x 10 x #60
Russian twists x 10/10 x #12 Mb
squat thrusts x 10
Jason Yun performs a Hurry-Up circuit. Set up your gymboss timer for 3:00 and rest time at either :60, :90 or 2:00 depending on your conditioning level. Pick exercises that are difficult and perform enough reps to finish within 2:30-3:00. Repeat for up to 5 rounds.
Post workout is pretty darn important. In my opinion the second most important meal of the day!
Ok, so you’re working your butt off. You’re sweating. You’re hustling. You’re getting that exercise “high.” Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective. You talk to people, watch videos, read books, all in the hopes of finding the next step in making your workout super effective.
Not just effective– SUPER EFFECTIVE!
It never ceases to amaze me how most people don’t give their bodies a second thought. They think they just go to the gym or workout at home… throw some dumbbells, barbells, kettlebells around like a madman or madwoman, then go home and eat whatever they want.
Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there’s ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off? You can’t out exercise bad nutrition.
Nutrition plays a much bigger part then most people care to admit. And it’s because nutrition is hard for some people to get right.
‘But now it doesn’t have to be so hard.’ Says Columbus Personal Trainer Jason Yun. ‘Post-workout nutrition is now Done-For-You! Thanks to Prograde Nutrition!’
There is an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course there is!
Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.
In other words, just drinking Gatorade after your workout doesn’t cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts. The window of opportunity is small to get these nutrients in your body 45-75 minutes is what the research points to.
Here’s two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I’m thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There’s just a small S & H fee.
2) On the link below you can also learn more about the research study on post-workout nutrition.
Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session. A perfect 2:1 ratio of carbs to protein will help speed up the recovery process you need to get your body ready for the next intense training session.
Just click this special link right here and find out for yourself how you can try it for FREE:
You don’t have to be a pro to be into sports in a major way; all you need are an interest for the game, a passion to work on your skills, and a certain amount of talent to keep you going. Playing a sport is a great way to exercise and stay fit – it does not get monotonous like a gym routine; it allows you to connect and mingle with friends and family; and it gives you a general sense of physical and mental well-being. But as amateur sportspersons, we do tend to make a few mistakes, some of which could end up being more costly than we bargained for.
For one, we may injure ourselves if we forget to warm up or cool down correctly before playing the sport, and for another, we fail to provide our body with the right nutrition before and after a game.
Playing the game and taking part in workout drills and practice sessions takes a lot of energy and stamina; you lose water and tend to become dehydrated if you are not careful; and you’re liable to cramps and muscle pulls if your body runs low on minerals and salts. So if you are into sports big time, here’s how to keep up with your nutrition needs:
• Pre-game or workout nutrition: Drink enough water to keep you hydrated, and if your workout is going to be intense or if you think you need extra energy for a game that could go on for some time, try a sports drink that is packed with carbohydrates and electrolytes.
It’s important to stay hydrated in situations where your body is bound to sweat a lot and lose water and essential salts. Avoid eating close to game time or just before a workout. Ensure that your meal is fully digested before you begin working out in order to avoid heartburn or other symptoms of discomfort. Eat carbohydrates that are easy to digest like pasta and bread, fruits that are high in sugar content, juices or other liquids that provide energy.
Although it may seem to perk you up, avoid loading up on caffeine because when it leaves your system, you feel a drop in your energy levels. Also avoid foods that are high in fat and difficult to digest.
• Post-game nutrition: Remember to spend enough time cooling down and relaxing your body if you’ve been involved in an intense game or an energetic round of exercise. Eat food that is rich in protein and which helps repair and rebuild worn and aching muscles. Drink water slowly instead of gulping it down to prevent cramping. Also remember to drink water and other energy fluids during the game or workout to prevent dehydration and loss of essential salts.
You may not be a professional, but that’s no reason not to be professional about your nutrition needs when it comes to playing a sport.
The Columbus-based ‘Yun Fitness Bootcamps” will be starting a unique new tradition. Yun Fitness Bootcamps will be putting on their Freaky Fat-Loss Halloween Pumpkin Workout. For the entire workout the only piece of equipment needed will be you and a Pumpkin. The workout will take place at the Dexter Falls Park on October 17th @ 9:15 am.
The workout will be a charity workout and 100% of the proceeds from the event will be donated to the Make-A-Wish Foundation® of Greater Ohio, Kentucky & Indiana, Central Ohio Region.
“If you don’t think you can get a good workout in from just a pumpkin think again. A pumpkin can be used to simulate a medicine ball,” says owner and head trainer of Yun Fitness Bootcamps, Jason Yun. “Obviously some of the throwing exercises can’t be performed with a pumpkin, but beginners and experienced athletes, alike, will ‘feel the burn’. Working out on a consistent basis is not easy, but finding ways to keep your workouts interesting, like using a pumpkin, will definitely help.”
The workout will be made even more interesting if the participants decide to wear their Halloween costumes. The costumes are optional, but will add some interesting flavor to the workout. “Imagine walking by the park and seeing a clown, princess or Dracula doing jump squats with a bright, orange pumpkin. It will be quite a scene,” remarked Yun.
The Halloween event benefits the Make-A-Wish Foundation® of Greater Ohio, Kentucky & Indiana, Central Ohio Region, which is an organization Yun works closely with and personally supports. Minimum donations of at least $15 are required to join the workout.
Women are encouraged to bring a pumpkin in the range of 10 pounds and men closer to the 20 pound range. The Freaky Fat-Loss Halloween Pumpkin Workout is open to everybody in Columbus and the surrounding area. For more information, please visit http://www.yunbootcamps.com/pumpkinworkout.html or email jyun@yunbootcamps.com.
About the Make-A-Wish Foundation®
The Make-A-Wish Foundation® grants the wishes of children with life-threatening medical conditions to enrich the human experience with hope, strength and joy. The Make-A-Wish Foundation of Greater Ohio, Kentucky and Indiana, Central Ohio Region fulfilled the individual wishes of 123 local children last fiscal year. With your help, we can do even more. Currently, we have more than 165 pending wishes. You can help share the power of a wish® by contributing financially, donating frequent flyer miles, adopting a wish or remembering the Make-A-Wish Foundation in your planned giving by calling (877) 206-9474. For more information, visit our web site at www.makeawishohio.org.
Well, the guys over at Prograde Nutrition have done it again. This time they’re giving you every incentive to beat the Lazy Days of Summer and make sure you don’t skip your workouts.
They’re put their research based Prograde Workout recovery shake on sale! It’s 10% off all this week.
Now, the really cool thing about his product is all the science behind it. Most people just don’t realize how important pre and post-workout nutrition is.
Post workout nutrition is the second most important meal of the day. Skip this meal and your body is going to struggle getting back to pre-workout states. Plus the fact that all your stored carbs are gone and muscles are screaming for protein. Fat loss will be minimal without this meal. Who wants that. Put in the effort to blast through a great workout and then blow it by skipping your post-workout nutrition.
If it’s a time thing not any more. Prograde Workout is here to save the day like Mighty Mouse at a Cheese Factory or Rambo at a deserted Vietnam Prison Camp.
Oh, and on this page you will also find all the details on how to save 10% off Prograde Workout.
or Rambo at a deserted Vietnam Prison Camp. 
