Make My Day… Workout!

I think I have a love affair with making people suffer. (and wine…)

But when I say suffer, I mean in a good way.

Ok, that sounds bad. Let me explain.

Ever since I’ve been practically living at the gym, giving people workouts all day, I have come to the realization that I enjoy, with every fiber in my body, that very moment when the 30 seconds (or 12th rep, etc.) is done and my victim client collapses relaxes. They’re tired, worked, maybe sore, definitely sweating, and happy.

Fire Cadets rockin' the push up

I caused someone, anyone, to be happy!

See, I love making people suffer.

I honestly love it when the workout is over, to which I am very sure they are happy too, and they just look at me and tell me that they loved the workout. Do you realize how much that makes my day??

It does.

It makes my day because the workout usually makes their day. I swear it’s those little, lovely, addicting endorphins floating throughout their body.

I’ll make your day if you’ll make mine…

165 pound dummy drag dummy

Make My Day Workout

Load a 15 lbs or regular 45 lbs barbell with equal weight on both sides (a weight in which you can perform 8 overhead presses without dropping the bar). Do all exercises in a row, without dropping the barbell. If you need to rest, rest with the barbell either straight overhead or behind your head on your upper back/neck/shoulder area.

  • 8 cleans (or high pulls with the barbell, elbows out wide)
  • 15 front squats
  • 8 push presses (overhead press)
  • 15 back squats
  • 8 reverse lunges, each leg
  • REST – let your heart rate recover
  • Repeat 4 times
  • 8 box jumps
  • 15 bent over rows (using a barbell)
  • 8 push ups
  • 15 bench dips
  • REST
  • Repeat 4 times

Recover.

My fire cadets huddled after a workout

That should sufficiently make your day.

In terms of making people suffer, I’m referring to my wonderful fire cadets, but mostly my training clients… they’re just awesome.

What workout would you have me do? Make it a good one and I’ll do it! (either that or I’ll make my clients do it. πŸ˜‰

 

12 thoughts on “Make My Day… Workout!

  1. Just got back from the gym where I did this workout and well, DAY MADE πŸ™‚ Loved it!!!! Thank you for sharing it. Love love love your blog!! πŸ˜€

  2. All the suffering in the middle is SO worth it for the endorphins at the end…whether it’s a weight lifting workout or a seriously long run! I mean…that’s kinda the reason we exercise at all, right?

  3. Let’s see. I would have you first start with pruning in the backyard. Given that we have a full acre, you will spend 2 hours pruning and carrying all that you prune to the totters. Next, comes the lawn. Take all the clippings from cutting the 4000 square ft. baby and put them into a compost pile, which will be a new one that you will help me make. (get wire, etc.) Next, will come the weeding. We’ll only do that for 2 hours, to make your introduction into this a bit easier. There’s more, but I’ll give you a break until tomorrow. I guarantee you that you will experience aching muscles that you have not experienced before!

  4. I suggest- dance! it’s not easy to dance for an hour, so try it! I am a dencer and I know it can be very hard πŸ™‚ I would love to see you and your clients do it πŸ™‚

  5. I read this line “My fire cadets huddled after a workout” with cuddled in place of huddled. Its much funnier that way and makes me think that you really worked them hard. Which I’m sure you did.

    I’m bookmarking this workout too. Anything good enough for cadets is good enough for me. Or too good. Whatever.

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