aloha wow

I’ve been on #staycation and loving every minute of no alarms, late gym workouts, midday beachy-ness and hitting up The Hang Out.

Here’s a great workout I’ve written out for Mr. 2CW-HI whose been in a slump with his same-o, same-o, isolated muscle group heavy lifts.

Remember, the body is an efficient machine; you need to vary your FIT to improve; to prevent injury and to combat downright boredom. The Broman below will help get you more muscle with less time!

The Broman Workout

Begin with a Dynamic Warm-Up. Men’s Fitness has a great pre-game here.

Push-Ups 3 sets 20 reps

Dumbbell Thruster 3 sets 20 reps

Dumbbell Plank with Row 3 sets 20 reps total (10 reps per side)

Body Weight Walking Lunges 3 sets of Down and Back (Down and Back = 1 set)

Barbell Deadlift into Bicep Curl 3 sets 20 reps

Chest Dips 3 sets 20 reps

Single Leg Glute Bridge 3 sets of 20 reps per leg

Hanging Knee Raises 3 sets 20 reps

Side Plank Dips 3 sets 20 reps per side

Do this workout and post comments to let us know how it goes! Get at it!

Here are a few #staycation pics… left is beaching with my babes and the right is post gym brekkie, his vs hers, #thestruggleisreal! I’m in race mode, so I’m chasing that lightening fast race weight goal!