Gasparilla is a local Tampa tradition that is celebrated by a fictitious pirate invasion and subsequent parade. Parade attendees need to be in peak physical condition in order grab the highly sought after Gasparilla beads that are hurled from elaborate floats. This weekend workout is designed to help those landlubbers grab the most pirate booty.
Even if you’re not joining in on the pirate themed festivities, you can still benefit from completing this bodyweight workout. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.
Head to the Tampa Strength YouTube channel (link) for video demonstrations of the exercises in this weekend workout. Let us know in the comment section below if you completed this or any weekend workout. Arrrgghh!
Want an exercise that works multiple muscle groups simultaneously? Then you need compound exercises and this edition of the weekend workout just happens to be full of them. After you complete one circuit of the squat variations below, you’ll know that they’re much more than just leg exercises.
Head to the ETT YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.
Let us know in the comment section below if you completed this or any weekend workout. ENJOY!
I’m bringing you another core centric superset workout this week. For those that need a refresher on supersets, they require you to perform a desired number of repetitions for 3 separate exercises in succession. As if core exercises weren’t challenging enough, these exercises will all be executed from the plank position. That means you’ll need to utilize much more than core muscles to complete the workout.
Performing five 10 rep supersets of this workout will help improve strength in your ENTIRE core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.
Let us know in the comment section below if you completed this or any weekend workout. ENJOY!
The burpee is a compound movement that will provide you with a total body workout without the need for any equipment. The burpee progression below is a great way to ensure that you are practicing proper technique while simultaneously providing a challenging workout.
Between the squat, plank, push-up and jump you’ll definitely hit every muscle group in your body with this workout. I recommend performing 5 reps of exercise(s) in succession followed by 90 seconds of rest. Don’t forget to warmup and modify the workout to match your fitness level.
Connect with us on social media and share pics/videos of you performing this or any weekend workout (Facebook, Instagram or Twitter). ENJOY!
I know I’ve mentioned it multiple times on this blog and on the Addicted to Fitness Podcast, but I’ll proudly say it again:
Proper boxing & kickboxing techniques and drills provide the best total body workouts
That’s why I’m happy to share a weekend workout that contains several boxing & kickboxing techniques. I combined a couple hand combinations with a pair of lower body techniques to ensure that you stay active this weekend.
Head to the ETT YouTube channel (link) if you need further instruction on the techniques listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.
If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (Facebook, Instagram or Twitter). ENJOY!
Standing, kneeling, tabletop and supine. Those are the positions you’ll be in during this weekend workout. Changing the position of an exercise can increase or decrease the number of muscle groups necessary to complete one rep correctly.
This bodyweight workout will start you off jumping and end with you laying flat on your back, hopefully after you complete the recommended four to six circuits of 30 sec work/30 sec rest. Don’t forget to warmup and modify the workout to match your fitness level.
Connect with us on social media and share pics/videos of you performing this or any weekend workout (Facebook, Instagram or Twitter). ENJOY!
I didn’t get my weekly “What’s on the Menu” post done for its normal Thursday post date, but I still wanted to share it with you. Read about my experience with intermittent fasting then enjoy another effective weekend workout.
I was first introduced to the idea of fasting during my formative years in Catholic elementary school. Every Friday during Lent (the 40 days leading up to Easter), all Catholics were encouraged to fast during the day and then finish the day with a “meatless” dinner. Thankfully the Bible didn’t consider seafood meat, which meant I enjoyed a lot of McDonald’s fish sandwiches and pizza for dinner during Lent.
I’ll admit that my dedication to daylight fasting during Lent was spotty at best and, as devoted to Catholicism as my parents were and still are, they didn’t send my brother and I to school without lunches. I was extremely grateful to them at the time, but with what I know now, periodic fasting could have been extremely beneficial.
The origins of fasting date back to ancient Greece and it’s inclusion in numerous religious doctrine make it one of the oldest weight loss/control methods. Even though its been used for several millennia, the extent of fasting’s metabolic benefits are just starting to be discovered (source).
One of my go-to sources for the latest health research, Dr. Rhoda Patrick, has been promoting the benefits of intermittent fasting, which she refers to as time restricted eating, for some time now. The basic concept is that you have an eating window everyday that syncs up to your natural circadian rhythm. The research suggests that the most metabolic benefits occur with a eating window of no more than 12 hours and, unlike my Lenten fasts, occurs during the day (source).
Studies have shown that adherence to this way of eating may save you from a number of the leading causes of death. Several recent discoveries about the death-defying benefits of intermittent fasting include:
Every other day fasting found to reduce obesity and insulin resistance by changing gut bacteria (source)
An 11-hour eating window associated with a significant reduction in breast cancer risk & reduction in recurrence (source)
Frequent fasting has been shown to reduce the insulin-like grown factor 1 (IGF1) which has been show to proliferate the growth of cancer cells (source)
I’ve been partaking in time restricted eating for the past 3 weeks and I’ll admit it’s pretty tough for someone like me. I have a very active job and some days I leave the house before 7am and don’t return till 8pm. Thankfully I’ve been very good at packing a lunch full of nutritious and satiating foods that help me get enough fuel in during my eating window.
Even though I started my current intermittent fasting plan with no desire to lose weight, I’ve lost nearly 5 lbs in 3 weeks. I know that doesn’t sound like a lot but when you’re 5’11” and 160, losing 5 lbs without really trying is pretty significant. As great as the weight loss is, I’m more excited by the possibility that this way of eating can help me prolong my life.
Another way to prolong your life is with regular exercise, which is why you should try the weekend workout featured below. This workout includes several variations of one of the most beneficial exercise there is, the squat.
Squats are considered a compound exercise, which means they are multi-joint movements that require the use of various muscle groups. Try to knockout these various forms of the squat and make sure you let us know in the comment section below or on social media (Facebook, Instagram or Twitter) how you feel the next day. Don’t forget to warmup and modify the workout to match your fitness level. ENJOY!
Several potential benefits of core training according to Men’s Fitness include: improved sports performance, reduction in lower-back pain, better posture, development of stronger breathing muscles and a slimmer waistline (source). Plus, you’ll absorb more beneficial Vitamin D during those times showing off your core muscles at the beach, or supermarket. Wherever you prefer.
You’re gonna want a workout mat to perform the core exercises in this weekend workout. I recommend performing five 10 rep supersets of these exercises with at least 60 seconds of rest in between sets. Don’t forget to warmup and modify the workout to match your fitness level.
If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (Facebook, Instagram or Twitter). ENJOY!
Elemental Training Tampa 