jonliotta

[jonliotta]

Train Smart Tuesday #14:

Train Smart Tuesday #14:

[jonliotta]

Weekend Workout: Interval

Grab your timer and lets get started! Here’s this weekends Interval workout. HIIT Complete this workout with no break (outside of the 10 second break).  You will do,20 seconds on/10 seconds off for 8 rounds (28 minutes) Hip Thrusts Battle Ropes Goblet Squat Push ups TRX Row Russian Twist Plank Use a comfortable weight that you can do the entire time.  You want to go 100% for 20 seconds and only…

[jonliotta]

Weekend Workout: Ladder

Another week coming to a close, but the workouts continue.  Another Ladder for your workout this weekend.  Man, these things are killer. This ladder is 1–>8–>1 KB Swings Hypers Lunges MB Slams Pull ups Push ups Flutter Kicks The way this is set up is that you will do 1 rep of each exercise in set one, 2 reps of each on set 2, 3 reps on set 3, 4 reps on set 4, and so on.  You will do this until…

[jonliotta]

Weekend Workout: Circuit

Happy Labor Day weekend everyone!  It’s still early and there is still time to workout before you head off to your barbecue.  This one will take no longer than an hour. 10 – Box Jumps (M) 15 – Romanian Deadlift 10each – Lunges 20 – MB Slams 15 – TRX Row 12 – Renegade Row Max – Flutter Kicks Max (both sides) – Side Planks Repeat this circuit 5 times with no rest Exercise Exchange: Replace Box…

[jonliotta]

Weekend Workout: Jumping Rope

Weekend Workout: Jumping Rope

The weekend workout is finally here.  If you haven’t done one of these jump rope workouts yet, your in for treat.  This will keep your heart rate up throughout the entire workout. A. Romanian Deadlift – 10 Superset: Jump Rope – 1 minute B. Lunges – 8 each side Superset: Jump Rope – 1 minute C. TRX Row- 12 Superset: Jump Rope – 1 minute D. Push-ups – 12 Superset: Jump Rope – 1 minute E.…

[jonliotta]

Train Smart Tuesday #8:

Train Smart Tuesday #8:

[jonliotta]

Food Tip Friday #8:

Food Tip Friday #8:

[jonliotta]

Weekend Workout: Circuit

Every time I post a circuit, I end up in the garage blasting my music and workout out. Today is no different.  I hope you guys kill this workout today! 20 – Kettlebell Swings 15 – Hypers 15 – Goblet Squats 15 – MB Slams Max – Inverted Rows Max- Push ups Max – Planks Max – HLR Repeat this circuit 5 times with no rest Exercise Exchange: Replace Kettlebell Swings with Hip Thrusts

[jonliotta]

Train Smart Tuesday #7:

Train Smart Tuesday #7:

[jonliotta]

Food Tip Friday #7:

Food Tip Friday #7:

[jonliotta]

Weekend Workout: Ladder

Who’s ready for a 3 day weekend? Here is your Ladder to celebrate the 4th of July.  Please everyone be safe and enjoy the holiday. Today’s ladder is 1–>10, so only work yourself up to 10 of everything.  You don’t have to go back down to 1. Step ups Romanian Deadlifts Goblet Squat Battle Rope (20 seconds) TRX Face Pulls DB Floor Press Planks The way this is set up is that you will do 1 rep of each…

[jonliotta]

Food Tip Friday #6:

Food Tip Friday #6:

[jonliotta]

Weekend Workout: Circuit

Ok, here is this weekends workout.  This is definitely my favorite circuit.  It doesn’t look like much, but it will kick your ass.  Be sure to let me know how you did! 20 – Kettlebell Swings 15 – Deadlifts (Kettlebell, Tire, Bar) 15 – Goblet Squats Max – Pull-ups/TRX Rows Max – Push-ups 20 – Medicine Ball Slams* Max – Hanging Leg Raises Repeat this circuit 5 times with no rest Exercise Exchange:…

[jonliotta]

The Best Warmup Ever

The Best Warmup Ever

Unless you are a 20-year-old who is constantly active, chances are high you will need a solid warmup before weight training.  Warmups not only get you ready physically, it will also get you ready mentally.  It acts as a recovery and practice for you daily workout.  But what is the best way to warmup?  Well, its definitely not what you did in high school gym class.  Arm circles and toe touches may…

[jonliotta]

Getting to be that time of day #deadlifts #gym #train #powerlifting

[jonliotta]

Last time I tried to PR deadlifts I hurt my back and was out of the gym for a month. That was on a 440 pull with straps. The best part of this 450 pull without straps is that I have been training sumo for 12 weeks. Only pulled conventional once before this. Very happy with this 20 pound PR. #roadto500 #powerlifting #gym #gains #nostraps #newpr #jdfit #efp #train

[jonliotta]

Didn't quite get the 405 squat tonight. 385 went up much smoother that my last PR attempt (1/11). Session went well considering I haven't touched anything over 330 since hurting my back in January. I know exactly what I'll be working on over the next 12 weeks. #405squatfail #legday #pr #fitness #powelifting #gains #gym #jerseystrengthpit #lift #train