DD-150 – Rest Day and First Week Recap

Image © photospin.com

Image © photospin.com

It has been a great first week of the DD-150. If you made it this far give yourself a pat on the back. Great job! We be back with fresh workouts first thing Sunday morning. The DD-150 will run Sun-Thurs with Friday and Saturday as rest days.

If you don’t feel like taking a rest day tomorrow and Saturday, pick your favorite workout(s) from the week and repeat it. Here is a recap of the workouts we did this week.

  • #1: Jumping Jacks, Push-Ups, Lunges and Leg Lifts
  • #2: Skaters, Pike Press, Squats and Crunches
  • #3: Steam Engines, Close-Grip Push-Up, Reverse Lunge, V-Ups
  • #4: Mountain Climbers, Wide Grip Push-Up, Side Split Lunge, Crunch Up
  • #5: Knee Tuck Jumps, Tricep Dip with Bridge, Split Squat, Flutter Kicks
  • #6: High Knees, Dive Bombers, Mule Kicks, Bicycle Crunches

A rest day, especially a weekend day, is the perfect time to consider getting out of the house to take a walk, hike, jog, etc.

DD-150 #6 – High Diving Mule Crunches!

Image © photospin.com

Image © photospin.com

Here’s the next workout, DD-150 #6. Let’s Do This! If you want more information about the DD-150 program, go here. Have a great workout! Let me us know in the comments how your DD-150 workout went today and feel free to follow us at any of the sites above.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 High Knees, 12 High Knees, Dive Bombers, Mule Kicks and then Bicycle Crunches. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

DD-150 #5 – Tucking Bridge Squat Kickers!

Image © photospin.com

Image © photospin.com

Here’s the next workout, DD-150 #5. Let’s Do This! If you want more information about the DD-150 program, go here. Have a great workout! Let me us know in the comments how your DD-150 workout went today and feel free to follow us at any of the sites above.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Knee Tuck Jumps, 12 Tricep Dip with Bridge, Split Squat and then Flutter Kicks. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

DD-150 #4 – Climbing Wide Grip Lunging Crunchers!

Image © photospin.com

Image © photospin.com

Here’s the next workout, DD-150 #4. Let’s Get Down! If you want more information about the DD-150 program? Go here. Have a great workout! Let me us know in the comments how your DD-150 workout went today and feel free to follow us at any of the sites above.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Mountain Climbers, 12 Wide Grip Push-Ups, 12 Side Split Lunges and then 12 Crunch Ups. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

Have a great workout! Let me us know in the comments how your DD-150 workout went today

DD-150 #3 – Steaming Close Grip Lunging V-Ups!

Here’s the next workout, DD-150 #3. Let’s kick some ass! Have a great workout. If you want more information about the DD-150 program? Go here.

 

 

 

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Steam Engine’s, 12 Close-Grip Push-Ups, 12 Reverse Lunges and then 12 V-Ups. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

Enjoy and let me us know in the comments how your DD-150 workout went today

DD-150 #2 – Get Some

© photospin.com

 

Here’s the second workout, DD-150 #2. Ready. Set. Go! Have a great workout. Need more information about DD-150? Go here.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Jumping Jacks, 12 Push-Ups, 12 Lunges and then 12 Leg Lifts. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

Enjoy and let me us know in the comments how your DD-150 workout went today.

DD-150 #1 – Let’s Begin

As I explained yesterday, we have launched a new series on the site called the “DD-150”. It consists of a no-equipment short workout routine geared towards busy individuals. It is simply 150 reps of awesomeness.

Today’s exercises:

Here’s the breakdown:

  • Four Exercises
  • Do each exercise 12 times
  • Three rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Jumping Jacks, 12 Push-Ups, 12 Lunges and then 12 Leg Lifts. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! 🙂

I’ve linked to the exercise database at exrx.net for each exercise to explain the proper form if you don’t know how to do the exercise. I will work on getting some pictures and am considering doing a quick video for each DD-150 one to show the movements.

Enjoy and let me us know in the comments how your DD-150 went.

Introducing DietaryDogma Fitness Daily 150 (DD-150)

I am here to introduce my latest fitness craze, the Dietary Dogma Daily 150. Why the 150? I wanted to work out in the morning but was having a hard time finding the time being a new father and all. I enjoy after work runs/walks but some days feel too hectic with making dinner and all.

I know that I can get in a few minutes, but if I’m only going to spend a few minutes, it needs to count. I also want something body-weight based and have aerobic and anaerobic elements.

Here’s the breakdown:

  • 4 Exercises
  • 12 repetitions each exercise
  • 3 Exercise sets (144 reps)
  • No rest
  • Finish with six Burpees for good luck! 🙂

The DD-150 is very flexible and versatile. No equipment is necessary and each exercise should be modified based on your current fitness level (E.g. Don’t hurt yourself!).

The first workout is on its way. For now, I will be posting the workouts to the site, but I will create a web application that can help each person personalize it, select different exercises, track progress, etc.

 

30-DFC – 10 Count Body Builders – Day 2

Alright everyone!

Hope you are doing good after Day 2 of the 10 Count Body Builder 30 Day Fitness Challenge (30-DFC). 15 repetitions has come and gone. You should already be feeling what this workout will turn into by the end. Stay positive and remember it will be over soon! 🙂 You can do anything for another few reps and for another few minutes. If you get winded, take your time. YOU’RE amazing and are capable of accomplishing much more than you think. The Marines taught me that about myself many moons ago and it is true about each and every one of you! 🙂

If you haven’t started the 30-DFC yet, here is where to begin. You can either start at the beginning and we will see you after you finish day 30 or you can pick up where we are at Day 2. No shame in that game! 🙂

I’ve gotten a question or two about those without weights. You don’t need them but feel free to use a heavier object (big can, basketball, printer, fat cat) and place it far in front of you during the push-up (Have it far enough in front of you that you don’t hit it with your head when you do the push-up). When you stand up, you stand with the object, conduct the shoulder press and place the object back on the ground when you conduct the next repetition. Easy! 🙂 If you have questions of comments, please let me know!

Even if you have no weights and are simply lifting your arms. Don’t worry, you are helping yourself and doing great things. Your body will thank you later! 🙂

I haven’t timed myself yet, but I am taking my time and ensuring I get a deep push-up. I used 20 lbs. dumb-bells again this morning and can tell I will probably have to lower as we progress. We shall see.

Keep up the awesome work everyone! Let the community know how you are doing, what kind of weights you are using, etc.

Tomorrow is Day 3, LET’S DO THIS! 🙂

-Bill

10 Count Body-Builders

Here is the first Dietary Dogma 30 Day Fitness Challenge. It is (drum-roll please)… 10 Count Body-Builders. 🙂 This is a take on my old Marine Corps favorite “8 Count Body-Builders”. This workout, by the end of the 30 days, will have you losing fat, gaining muscle, and getting lean.

Below is the supporting graphic that contains the steps, the instructions and the schedule. Feel free to print it out, put it on your fridge or just come back here and take a peek. 🙂

I want to address each step of the exercise to provide proper instruction for good form. For the weight, you might start with a heavier weight (or plate) in the beginning, by the end you might decide that you need a lighter weight because of the workload you will be doing. I will be starting with 20-25 lbs. dumbbells and will take it from there.

If you feel like warming up, feel free to do so. I usually conduct 30-50 slow jumping jacks just to get the blood flowing and the joints and ligaments moving. I do not normally stretch before working out, but if you find that you need to, have fun! 🙂

Steps:

  1. Come to a kneeling/squatting position, keeping your back straight and place your weights (or plate) on the ground.
  2. Kick your legs out into a plank position, your body should be in a straight line. Keep your feet together.
  3. Bring yourself down into a push-up (For extra credit, pause for a few seconds at the bottom). If you are using dumbbells you might be able to get in a very deep-pushup if you hold your weights. If you cannot do a push-up, it is OK. Bring yourself down to your knee’s to do it. No shame in that game! 🙂
  4. Complete push-up. Bring yourself back up into a plank position.
  5. Kick your legs apart into a jumping jack position while in the plank position. If you are feeling weak, feel free to walk your legs apart.
  6. Jump your feet back together. (Or walk if you are fatigued)
  7. Jump into a squatting/kneeling position, emphasis on straight back. If you are fatigued, choose to walk your legs back into this position.
  8. Stand up tall, bring the weights by your torso.
  9. Conduct shoulder press with weights. Ensure your back is straight and the weights are lifted above your head and come together. Make sure you don’t bash yourself in the face (Especially if you are using a plate instead of dumbbells)
  10. Bring weights back to side. Rinse and repeat.

The Schedule

  1. As illustrated in the accompanying graphic, the schedule starts at 10 repetitions on day 1. From there it increases by 5 repetitions each day, with a rest day every fifth day.
  2. You conduct the same number of repetitions after the rest day as you did right before the rest day
  3. On the 30th day, you will really test yourself by conducting 125 repetitions.

This is not timed, but feel free to time yourself and post your times; how much you pressed, how long it took, and how you did. We are all in this together! 🙂

You might be asking why I used the stick-figure to represent the exercise steps. First, I am not a model nor do I have the funds to hire one to show us how to do this. Second, I am not making any money on this site (at this point) so Stock Photos were out of the question.

I need to throw out the necessary disclaimer: I am not a doctor or a certified personal trainer. You are conducting these exercises at your own peril and this site (and me) will not be held accountable if you fuck yourself up. You should always consult a physician when you realize you want to improve yourself and your physique, blah, blah, blah. Now that’s out of the way. Let’s begin! 🙂

10 Count Body-Builders

Dietary Dogma 30-Day Fitness Challenge – 10 Count Body-Builders