This Weeks Home Gym Deals

 Need Help building your home gym?  Check in with us often as we drop some MUST HAVES for every At Home Workout.  I won't bore you with any views or descriptions this time, just a quick list of some items that I feel are worth having.

Treadmill:

Massage Gun

Scale

Got Back Pain?

Adjustable Dumbbells

Bike

Rower

Week 4 of our Summer Training

WEEK 4 Week four has begun!  

(Please note: we ran into some issues that messed up how the blog was displayed.  I think I fixed it but if you see errors or anything doesn't make sense just let me know) 

After this week, some of you will be officially through one full month.  For those of you who just started, you can search through our blog and look back on the previous weeks or just kick things off with week 4.  

Ideally, I would suggest starting with week 1 unless you are joining some friends who have been doing this since the beginning.  After four weeks you should be seeing a change in how your body moves and feels and starting to feel more confident about reaching your goals.  If you have any questions, feel free to message me anytime.

UPDATE: Lower Merion Weight Room is set to open one full week earlier this year. Starting Monday August First I will be back at Lower Merion five days a week while running both clubs and taking care of the farm so if I am slower than usual to respond please understand it’s only because I don’t have access to the internet 20+ hours a week while I am at the school. Additional 

Update #2: We have been working on the outdoor area at the Farm Gym and it’s coming together nicely.  Currently the side garden is doing nicely and features Banana Plants which should grow some fruit and the orchard is doing well but probably won’t see much until next year.  We are also in the early stages of setting up a fishpond that will be up and running once I finish digging it out.  Hoping to have the pond wrapped up by the Fall.  The goal is to have an area for our athletes and their parents to relax before/post workout and be able to gather fresh fruit, eggs, and vegetables each week.  Each year as the plants grow (and we get more hens) we will be able to provide more healthy food for our clients. 

This Weeks Favor: Thís week I am asking for just 2very simple favors.  The first, if you could check out our daughter's online bookstore at www.bettiebooks.com that would be amazing.  Together, we have been working on books as she learns how to build and run a business.  While she is only five years old some of her ideas have really taken off and since starting this business last October, she has sold a decent amount of books already. All books can be purchased on Barnes and Nobles website but if you click the Bettie Books link you’ll be able to find the full collection. 

Bettie Books Click Here

Second favor, each blog post will be including a few Amazon products. Please take a second and just click the link and check them it.  A quick glance at these products will do a lot for us and help us build this free program faster. 

Click the link below to see our favorite outdoor chairs:

Fitness tip of the week:

Take 1 day a week away from training and find one outdoor activity to do. Hiking, biking, kayak, whatever. Just get outside and do something you normally don’t do.

Conditioning Day 1

Complete video 1

 then 

1: Superset

A: Dumbbell Squat 

B: Dumbbell Lunge

C: Push Up

D: Leg Raise4x20 

2: Superset

A: Dumbbell SLDL

B: Box Jump

C: Dumbbell Incline Bench

D: Dumbbell Incline Fly

4x15

3: Superset

A: Russian Twist

B: Shoulder Taps

C: Scissor Kicks

D: Mountain Climbers

5x20 

Day 2

Pick Any Previous Video then

1: Superset

A: Pull UP x Max

B: Dumbbell Clean and Press x 10

C: Dumbbell Rows x 15

D: Sit Up x 30

X5

 2: Superset

A: Forward Raise

B: Lateral Raise

C: Reverse Fly

D: Dumbbell or Kettlebell Swings

4x15 

3: Superset

A: Lat Pulldown

B: Seated Row

C: Dumbbell Arnold Press

3x15 

4: Superset

A: Crunch

B: Bicycle

C: Toe Reach

D: V Up

4x20 

Day 3

Go back throughout the previous weeks and pick 1 routine 

Weight Loss

You will be doing the same 3 days as conditioning.  It will be pretty rough but it will help keep your body guessing which can help push a quick weight drop.

Strength

Day 1

1: squat

5x2

2: Front box squat 

4x8

3: Bench 5x2

4: Close grip incline 4x8

5: superset 

A: Db lunge x10

B: db bench x15

C: push up x20

X4

6: superset 

A: bench step ups x10

B: db fly x15

C: close grip push-up x20

X4

7: 10 min abs 

 Day 2

1: Deadlift 

5x2

2: Rows 

4x8

3: High Pull 

5x2

4: upright rows 

4x8

5: Superset 

A: db row x10

B: db push press x 10

C: pull-ups x max

x4

6: Superset 

A: db reverse fly x10

B: kettlebell swings  x15

C: pull-ups close x max

x4

D: pull-ups wide 

x max x4

7: 10 min abs 

Day 3

1:Goblet squat 

5x20

2: Sanddune SLDL 

3x20

3: db lunge

4x12

4: ladder 

x800ft

5: bench 

5x20

6: incline bench 

3x20

7: push-up

4x25

8: ladder x800Ft

9: row x1000m

10: 10 min abs

Summer Training Week 3

Week 3
Welcome to week 3, you have successfully made it through half a month!

Update: Group Training sessions are kicking off at the new location. If you are in the Harleysville area, I really recommend you take advantage of our free two-week membership. Reminder: Our Narberth location is still open and we are taking private clients Sunday through Friday each week. Just reply to this email for more details.

Small Favor of the week:
Challenge a friend to do a workout with you. Do it in person with them or send them the link to a video. Not only will this help keep you motivated and working hard, it will also help us expand our reach.
ATHLETES: This is a perfect opportunity for you to get your teammates involved. Every Fall I listen to students complain that they weren’t ready for their season and their coach expected too much from them too soon – It is 100% on you and your fellow teammates to be ready for AUGUST.

Bonus Favor:
Make sure to check out the products we are featuring. Each week we will be dropping some items that we either use at the clubs or suggest for you. Check them out and let us know what you think.

Fit Tip of the Week:
Add in no less than 2 weighted Ab workouts each week. These can be done in as little as 5 minutes but will really help you in the long run. Two very easy but effective weighted ab exercises are Russian Twist and Sit Ups – I wouldn’t try to go heavy on these but make sure you keep things challenging.

Conditioning
Day 1
Video 1

then
1: Squat 20-15-10-8
2: Front Squat 3x12
3: Bench Jumps 3x20
4: Dumbbell Bench 20-15-10-8
5: Dumbbell Incline Fly 3x12
6: Push Up to Toe Tap 3x15 per leg
7; Weight Sit ups 3x30
8: Leg raise to toe reach 3x20
9: 6 minutes of Side Planks (you pick the set times just hit a full 6 minutes)

Day 2
Video 2

then
1: Deadlift 15-12-10-8
2: Dumbbell Rows 3x20
3: Cleans 15-12-10-8
4: Push Press 3x15
5: Lat Pulldowns 3x12
6: Machine seated rows 2x20
7: Dumbbell Forward Raise 2x20
8: Dumbbell Reverse fly 2x20
9: Pick any Ab video from our youtube page

Day 3
Run 1 mile
20 push ups
20 squats
20 sit ups
Run ¾ mile
20 push ups
20 squats
20 sit ups
Run ½ mile
20 push ups
20 squats
20 sit ups
Run 1 lap
20 push ups
20 squats
20 sit ups
REST

Weight LOSS
DAY 1
Video 1 (Just for fun, this week you are going to try out the Conditioning videos from their first week)

then
1: Superset
A: Push up
B: Squat
3x15

2: Superset
A: Dumbbell Bench
B: Goblet Squat
3x12

3: Superset
A: Incline Dumbbell Fly
B: Dumbbell Lunge
3x15

4: 20 straight minutes of high intensity cardio

Day 2
Video 2

then
1: Superset
A: Dumbbell Rows
B: Push Press
C: Jumping Jacks
3x20

2: Superset
A: Dumbbell Reverse Fly
B: Dumbbell Forward Raise
C: Burpee
3x10

3: Superset
A: Dumbbell Lateral Raise
B: Dumbbell Deadlift
3x20

4: Pick an Ab video from our youtube page

Day 3
1: Superset
A: Dumbbell Curls
B: Dumbbell triceps kickbacks
C: Dumbbell Hammer Curls
3x15

2: Superset
A: Dumbbell Crossover curls
B: Dumbbell Crossover triceps extension
3x20

3: Superset
A: Close Grip Push Ups
B: Dumbbell Reverse Curls
3x15

4: Bench Dips 4xMAX

5: 100 total of the following
Sit Up
Leg Raise
Crunch
Russian Twist

Strength
Day 1
1: Squat 10-8-6
2: Front Squat 5x2
3: Bench 10-8-6
4: Incline Close Grip 5x2
5: SLDL on Sanddune (or box) 3x6
6: Speed Dumbbell alternating bench Press on flat bench 3x15
7: Decline weighted sit-ups 5x20
8: Standing banded abs (hang band from pull-up bar and do standing situps 5x20
9: weighted Russian twist 1 minute on 1 minute off x 5
10: 100 total leg raises

Day 2
1: Deadlift 10-8-6
2: Sumo deficit deadlift 5x2
3: Hang Pull 10-8-6
4: Push Press 5x2
5: Seated Military DB Press 3x15
6: Speed Alternating DB Rows 3x15
7: HEAVY DB shrugs 3xMAX
8: Farmers Hold 30 seconds on 30 seconds off x5
9: 20 of each (All weighted) Sit-Up – Leg Raise – Russian Twist – toe Reaches x4 sets
10: Hanging Scissor Kicks 3x10

Day 3
1: Bench 3x8
2: Bench 21’s
3: Squat 3x8
4: Squat 21’s
5: Incline DB flys 3x10
6: Incline DB FAST bench 3x20
7: Steering Wheels 1 minute on 1 minute off x5

PRODUCT
This week I encourage you to check out the Manta Ray. Please note: This is not a squat pad, I had squat pads and have thrown them out or hid them from athletes every single time I’ve seen them in a weight room that I’m working out of. Reason why I suggest the Manta Ray? It takes the stress off the shoulders. Much like how we use Safety Squat Bars, Cambered Bars, and Bandbell bars at the club to ease the shoulders during leg exercises, this product will also do a lot to help your but at a much lower price than the bars we buy.

• Focus on squat movement and technique, not discomfort, numbness or shearing muscle trauma
• Load distribution takes the bar off your shoulders and spine, and spreads the weight evenly across your trapezius and torso muscles
• Bar no longer presses against your neck, and less shoulder stress when holding the bar
• Reduces risks of injuries, protects against crush trauma, maximizes mass-building potential
• Easy to use. Snap it into the bar to keep it centered on every set. Provides a stronger connection compared to a typical, foam-based barbell pad

And Just because we can - Check out this amazing Shower Curtain available on AMAZON

Stop Running

Athletes and Coaches: STOP MAKING RUNNING 100% OF YOUR TRAINING! A few years ago I was running at Camp at a local University and met a Distance Runner from California who signed up for the Fitness program to get better at running. Typically, this would make a lot of sense and be very beneficial except she was just getting done 3 straight seasons of Running (Cross Country, Winter Track, Spring Track) and was so torn up that almost every lift was out of the question. To make things worse, she came with a list of routines (all running) her coach gave her with the instructions that this is completely mandatory and she must complete X amount of miles a week. The kid couldnt squat, lunge, jump, or walk without pain but her coach expected her to run?

This common but insane style of training needs to end. Very few sports get away with holding onto an athlete for 10-12 months like Track does. There is zero rest time for most athletes and exhuasted body parts get destroyed while neglected areas stay neglected creating a sore, injured, SLOW, mentally destroyed, and under balanced athlete. Results: They either quit, learn to hate the sport but continue due to commitment or friends, NEVER run or exercise post High School (causing healthy adulthood habits) try drastic measures to get better (unsafe weight loss methods) and 9 out of 10 times the athlete see zero results or such little improvement that they begin to feel like failures.

Solution? Pick up a barbell, you stupid dumbbass kid! Athletes who are all around fit perform better in every aspect of sports. I'm not saying a 5k runner should train like a defensive linemen but yeah, I am saying they should do the exact same exercises just differently. Train the big movements then add in some sports specific routines or routines designed for the individual. Deadlifts, squats, cleans, bench, and other compound lifts should be used across all sports in order to develop every inch of the body. Runners need CORE - guess what builds a better core than crunches? Deadlifts, squats, front squats, cleans, farmers, ect... Very few other sports operate like this. Football doesn't tell their linemen to only hit eachother for 3hrs a practice, basketball doesn't just shoot, baseball doesnt just swing a bat, but for some crazy reason, Runners typically just Run and then do some "Recovery" program that a coach either found in a magazine or they use a program that helps them with their personal injury even though the 14yr old running 6 days a week probably doesn't have the same injuries as the 40-60yr old coach. Honestly, sometimes the best recovery is actually taking a step back from the sport and focusing on some impact free training. I know a lot of coaches think I'm a bit crazy and push the kids too hard too often in the weight room but when a kid tells me their shoulder hasn't been feeling right after 6 weeks of heavy poundage in the weight room mixed with their sport I never tell them to bench more, I tell them to take a week of benching and use this time to fix any weak areas that will make their bench or shotput or blocking better. Injuries can be amazing opportunities to grow and get better.

I wanna say it was 2018 when a freshmen from a private school in our area signed up to get ready for Cross Country. Her mom and coach insisted she only run and do bodyweight exercises all summer long, 2x a week with me and then a few times by herself. This 14 year old girl couldn't run a straight line. She was so unathletic and uncoordinated that expecting her to compete in cross country was highly questionable. It took 1 day on the track to figure out that Running wasn't going to help. We shifted gears and set the whole summer around training 2x a week in my air conditioned club where she worked on balance, body movements, mechanics, and basic weight training. Result: She crushed every single one of her Middle School times and never came in last place again. Not coming in last place might not be a massive victory for some but it was the only goal she had and she achieved it. Due to covid we lost touch during her final 2 years of HS but her Freshman and Sophmore year was a massive success in her eyes. Had I just made her run (wonky legs and arms flapping) she would have lasted maybe 1 season before quitting or getting injured. While some of her achievements could be connected to her growing into her body as she aged I would put money on it that the weight room time did the most for her. The more you push and pull a barbell around the more your body will make nerve connections and learn exactly how the human body is supposed to move.

So again, STOP MAKING RUNNING 100% OF YOUR TRAINING 

 

And check out some Farmers Walk Handles if you're looking to add a nice BOOST to your training

Summer Training Week 2

 Week 2 of our Summer Series

 

Welcome to Week 2 of our Summer Series!  Hopefully by this point you finished at least 3 workouts and have decided which of the 3 programs fits you best.  Just remember to add 1-2 workouts from the other programs to your routine so you can really start to lock in some results.  

UPDATE:  

We are now offering 2 free weeks of Group Training at our Harleysville Location.  For our student athletes, please have a parent reach out to me to discuss this.  For the adults, just reply to this email and I will send you the schedule and details.  If you like the two weeks and want to sign up that’s great, if it isn’t for you all I ask is that you tell a friend and help us build.

Weekly Favor: 

Each week I am going to ask 1 simple favor to help boost the company.  Last week it was to Subscribe to our YouTube page which a few of you have done so Thank You.  If you haven’t yet, it just takes a second and will really help us build the channel.  

This week’s favor:  Please send at least one friend the following link and ask them to join our email list.  The more people we have on this mailer the bigger/better the program will become.  Just copy and paste the link into a text and ask as many people as you want to join.  

https://forms.wix.com/931afaf9-4215-4c83-af97-23017e69a81f:5c5afd60-836b-48b6-bcfa-27ced4c0e44b

 

The Workout

Conditioning

Day 1

Video 1

THEN

1: Squat 3x12

2: Front Squat or Goblet Squat 3x12

3: Bench 3x12

4: Dumbbell Incline Bench 3x12

5: Bench Jumps 3x20

6: Ab Video

 

Day 2

Video 2

THEN

1: Deadlift 3x12

2: Seated Rows 3x20

3: Lat Pulldown 3x20

4: Bicep Curls 3x20

5: Hammer Curls 3x20

6: Box Jumps 3x10

7: Hanging Abs 3xMAX

8: Lots of Planks and Side Planks

 

Day 3

1: Power Clean 10-8-6-3-3-3-

2: Push Press 3x15

3: Forward Raise 3x15

4: Lateral Raise 2x20

5: Superset

A: Reverse Fly

B: Push Up

C: Jump Squat

5x15

6: 100 of each

Sit Up

Leg Raise

Russian Twist

Flutter Kicks

 

Weight Loss

Day 1

Video 1

THEN

1: Squat 3x12

2: Front Squat or Goblet Squat 3x12

3: Bench 3x12

4: Dumbbell Incline Bench 3x12

5: Bench Jumps 3x20

6: Ab Video

 

Day 2

Video 2

THEN

1: Deadlift 3x12

2: Seated Rows 3x20

3: Lat Pulldown 3x20

4: Bicep Curls 3x20

5: Hammer Curls 3x20

6: Box Jumps 3x10

7: Hanging Abs 3xMAX

8: Lots of Planks and Side Planks

 

Day 3

1: Power Clean 10-8-6-3-3-3-

2: Push Press 3x15

3: Forward Raise 3x15

4: Lateral Raise 2x20

5: Superset

A: Reverse Fly

B: Push Up

C: Jump Squat

5x15

6: 100 of each

Sit Up

Leg Raise

Russian Twist

Flutter Kicks

 

Strength

Day 1

1: Squat 3x5

2: Front squat with hold at bottom 2x15

3: Bench 3x5

4: Incline wide grip 2x15

5: DB lunges 3x10

6: 100 weighted sit-ups

7: 60 hanging leg raises

8: 100 calf raises toes pointed put

 

Day 2

1: Deadlift 3x5

2: deficit deadlift 2x15

3: T Bar rows 3x20

4: max pull ups x 5

5: reverse fly 2x10

6: Dumbbell cleans for speed 3x15

7: 10 minutes of weighted abs

 

Day 3

1: Bench 3x10

2: slight incline bench 3x10

3:  increased incline bench 3x10

4: high incline bench 3x10

5: seated military press 3x10

6: standing strict military press 3x10

7: 150 Tricep reps (as many exercises as needed)

8: 70 hanging abs

9: 10 minutes of floor abs

 

 

Fit Tip of the Week:

Very simple tip for the week.  Add no less than $10 worth of fruit to your shopping list each week, ideally fruit that can sit out on the counter in your kitchen so you will have no choice but to see it Every Day!  This simple hack will increase your healthy food intake and decrease your junk food intake.

Weekly HIGHLIGHT

We were gifted some HUGE mirrors for the new club.  While I completely read the description wrong and thought they were 70" high, everything worked out after a bit of a transportation fiasco and our new 7feet mirrors are officially hung up and ready our next client.

 

FINALLY

I'm thinking about getting this.  Let me know your thoughts?

 

 

Summer Training Week 1

Alright, SUMMER is here and our Summer Training Series will focus on Weight Loss, Conditioning, and Strength Gains. 

The concept of this is to first pick which area you want to focus on and complete those workouts each week THEN grab 1-2 routines from another program and add those in. 

This style of training will deliver fast results and prevent your body from hitting a plateau while also avoiding injuries that can be caused by only training one style. To break it down, Strength Athletes need Conditioning to increase strength and be more powerful, Condition based athletes need a lot of Strength to be able to power through their workouts/sports and really cut back on injury and finally Weight Loss Clients need more than just high rep sets and endless cardio. You have a full summer to completely turn your fitness levels around. Workouts will get harder and harder each week so make sure you aren’t skipping any or it’ll be harder to catch up. Conditioning: Week 1 This Week we have 2 running based routines mixed with bodyweight exercises then 1 weight lifting day. Again, feel free to grab a weight loss or strength gain workout to add to your program. Day 1 and 2 just follow the videos 

DAY 1

 

DAY 2 

Day 3 1: Barbell or Machine Squats 4x15 2: Dumbbell 1 arm overhead Lunges 3x10 3: Dumbbell Single Leg Deadlift 3x12 4: Dumbbell Shoulder Strict Press 3x15 5: Dumbbell Forward Raises 3x12 6: Dumbbell Lateral Raises 3x12 7: 15 Straight Minutes of Weighted Abs 

Weight Loss: Week 1 Day 1 and 2 follow the videos 

DAY 1

 

DAY 2

 

Day 3 

1: 20 burpees – 30 squats – 40 jumping jacks x3 

2: Dumbbell or kettlebell High Pulls – 3x15 

3: Dumbbell Single Leg Deadlift 3x15 

4: Dumbbell Shoulder Strict Press 3x12 

5: Dumbbell Forward Raises 3x15 

6: Dumbbell Lateral Raises 3x15 

7: 10 Straight Minutes of Weighted Abs 

Strength Gain: 

Week 1 

Day 1 

1: Deadlift 5x3 

2: Heavy Rows 10-8-6-3-3-3 

3: High Pulls 5x3 

4: DB Push Press 3x10 

5: Superset 3x15 A: Forward Raise B: Lateral Raise 

6: Superset 3x10 A: Shrug B: Reverse Fly 

7: 5 Rounds of HEAVY farmers holds – 30 seconds on 30 seconds off 

Day 2 

1: Squat 5x3 

2: Front Squat 10-8-6-3-3-3- 

3: Bench 5x3 

4: Incline Bench 10-8-6-3-3-3- 

5: Superset 3x15 A: DB Lunge B: DB Fly 

6: Superset 3x10 A: Push-up B: DB SLDL 

7: 5 Rounds of Light DB punches (Medium Pace) 30 seconds on 30 off 

 

Day 3 1: Sumo Deadlift 5x3 

2: DB Speed Rows 3x20 

3: Hang Pull 5x3 

4: Reverse Fly 3x20 

5: Max Rep Pull Ups – 5 sets 

6: Strip Set Farmers Hold – 3 different weights per set – 3 sets 

7: 100 weighted sit-ups 

8: 100 Push-Ups 9: 200 DB Calf Raises

Lose Weight by Summer EP 2 of 5

 Week 2 keeps things moving as you start to get addicted to The Program and ready for SUMMER!  Go over all 3 workouts and our featured video that will address 5 NEW TIPS to help you reach your goals then make sure to Subscribe to our Youtube Channel for more FREE WORKOUTS and more.  At the bottom of this post we will feature a few Amazon Finds to help you speed up the results.  Please check them out and let us know if there is any equipment you are interested in.

Week 2 Video:

The Workouts

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