Luxor Protein

Today I am going to do a talk about protein and its benefits, and promote a product that we use at our gym. It is called Luxor Protein .

What is Luxor protein?

From their website they say¬† “Luxor Nutrition manufactures high-quality nutritional supplements that incorporate new technology and environmentally friendly practices that offer honest and fairly-priced nutraceuticals for everyone. We are sensitive to the look and quality of our supplements. We always provide the best possible value to our customer who care about quality supplements, and we want every dollar spent with us to be well spent. We also create and nurture a heathy, creative, respectful, and fun office and manufacturing environment, in which our employees are fairly compensated and encouraged to resect the customer and the quality of the product we produce.”

Luxor Nutrition Protein is an all natural product. There is no weird aftertaste that you may get from other protein powders, and is be combined with frozen berries to make a great smoothie.

What can protein do for you?

A Whey Protein Isolate can be absorbed by your muscles much faster after a workout, and help you rebuild your muscles as soon as possible. We definitely recommend protein after a workout for recovery.

Maki Performance is a retailer store for Luxor Protein.
Stop by and pick up this great protein, and start helping your muscles recover faster.

Kettle Bell Complex #1

So I wanted to change it up today and just use kettle bells.

The kettle bell complex is for 3-4 rounds or time limit 15 mins.
We want to use kettle bells weights that you can do 15 repetitions for 3-4 rounds.

1. KB swings
2. KB squat and press
3. Alternating KB swings
4. KB turkish getup (6 reps) per arm
5. KB high pull (out to the front)

After completing this we finish with

using a resistance band tied to waist we perform the following exercises
1. jumping jacks with rope
2. sprint and touch (about 15-20 ft)
3. side to side jumping and rope slams
4. sprint and touch

Perform each for 20 seconds and right after perform this ab exercise
double crunches
Ab Rollout
KB crunches
KB russian twist

Repeat these last two parts for 4 – 5 rounds each.

And that’s the Kettle Bell Complex for today. GIve it a go!

Mini Circuits

We were planning to just do a conditioning exercise for the upper body only, but ended up with some leg work as well.

Here’s the mini circuit that should take about 30 – 45 mins.

1. Tricep dips
2. Resistance band bicep curl (a band that you can do for 6 rounds)
3. Side to Side explosive pushup on medicine ball
4. Reverse forearm curls

Do each exercise for 20 seconds, then rest 20 seconds. Repeat for another 5 rounds.

Back Tabata
Reverse row on barbell or pullup rows on Equalizers. 3 mins, so that would be 20 seconds on, and 10 seconds rest for a total of 6 rounds.

We continue after with a leg exercise (we used weighted vest, you may choose to use body weight)
1. 25 squats
2. 25 lunges (alternating)
3. 25 side lunges (alternating)
4. 25 jump squats
5. 25 split jump squats/lunges
6. 100 quick feet steps

repeat 1 more time.

And finish the workout with an Ab circuit of:
1. Leg raise hold and crunch (optional: dumb bell for crunch)
2. Leg raises side to side
3. Circular Ab rotation 1 way
4. Circular Ab rotation the other way

20 seconds for each exercise, then rest 20 seconds, and repeat 2 more rounds.

Complex – Legs

So its a leg day, but instead of doing isolated leg movements, work the whole body while strengthening the legs.

Here are the 3 exercises:

1. Barbell Lunges – 45 lbs plates on each side – 10 – 20 reps total alternating legs
2. Bosu Ball upside down squats – 2 16 KG kettle bells – 10 – 15 reps
3. Jump Squats – two 8 or 12 KG kettle bells – 15 – 20 reps

Do this for 4 rounds, with as little rest as possible.

For the last part, you can perform a corkscrew abdominal exercise which works the abdominal and legs. Basically its a woodchop, but at the top we continue to swing to behind our back and reaching out.

Repeat on other side, about 20 reps per side using a plate or dumb bell.