Just because you're on Vacation, Business trip, etc...does not mean you have to skip a workout! Listen in for some Fit G suggestions to get in a great workout even if the hotel doesn't have a gym. You don't always need weights, your body is an amazing machine and will give you that great burn that you get in the gym. Trust it, put it to the test and see what happens...

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Heading out of town to awesome Las Vegas, NV! Wanted to get a quick last workout before leaving. This can make for a great morning or fast lunch workout, should take right around 45 min. We will put together some Hotel workouts for you to have when you want to know what to do when you travel.

Enjoy The Show!

Today is a little different. My wife has been doing the 2 minute rounds, and today she joined me for the (7) 3 minute rounds. We discuss getting your kids off of the X-Box, Ipads, Phones, and into the boxing gym! Make it a family event...The family that boxes together, kicks butt together!

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No description needed with this one...hardest one yet as you'll see below!!!

(7) 3 minute Round Boxing

*These next exercises are meant to be done in a circuit

example: Flat back 20, 10 triangle squat an 10 shrugs, 20 High cable pec fly, full Olympic bar…then go to 18

Flat back wide grip bench press with legs up

20 & 18 reps at (95lb)

16 & 14 reps at (115lb)

12 & 10 reps at (135lb)

Triangle Squat Bar

10 reps at (135lb)

10 shoulder shrugs at (135)

High cable machine pec fly's

20 reps at (70lb)

18 reps at (80lb)

16 reps at (90lb)

14 reps at (100lb)

12 reps at (100lb)

10 reps at (90lb)

Olympic bar (75lb) *do all these at one time*

5 reps power clean

5 reps regular squats

5 reps one leg squats each leg

5 reps military press

Back in the gym today with Shoulders and Back…Little Bit of Abs Little Bit of Calves! The key to today's workout is form! Real easy to injure yourself during a shoulder workout...DON'T DO IT!!!

Check out the FaceBook page for pictures and more content, the entire workout is below!

Seated Wide grip pull down 20,15,10,5

Incline Sitting shoulder press

5 each arm, 5 each arm, 10 both arms

Seated Behind the neck wide grip pull down

20,15,10,5

Circuit

Shoulder press machine

20,15,10,5

Medium grip biceps pull down seated -under hand grip

20,15,10,5

Circuit

Reverse shoulder press Machine

Close grip pull down seated

20,15,10,5

*During the workout

Calf raises 25 toes pointed out, 25 toes pointed in

(4) sets 100 Sit-ups (400 total)

Flat sit-up machine

Sets 1&3 (40) leg up (30) each side

Sets 2&4 (30) leg up (35) each side

Really no description needed, the Title says it all!

Today we're back in the boxing gym for Day 7 of the boxing challenge. Getting used to the 3 minute rounds, but the Arms and Abs were killer! Check out the entire workout below!

10 reps V-Bar tricep pushdown cable machine

10 reps Rope push down cable machine

*started with 80lb increased each set

10 reps EZ bar curl 75lb

10 reps EZ bar hammer curls

*use same bar and weight as curls, switch grip and do the hammer curls. Increased weight on the last two sets

10 reps wide grip Olympic bar curls 75lb

10 reps close grip bench press 95lb increase weight

Bonus

7 min abs

1 min flutter kick

1 min Twisting piston

1 min Windshield wipers

30 sec break

30 sec star fish crunch

1 min rock climbers

1 min right shoulder up

1 min left shoulder up

At the other gym today to hit a quick chest workout that we haven't done in a bit. Bench pressing and pull-ups are a Fig Favorite! Check out the workout below, we sneak in some boxing late in the day...

Chest Day...with a little back & arms

Incline Bench Press

Reps:

20, 15, 10, 5, 5

• Increase weight with each set

(10) bicep pull-ups in between each bench press set

Decline Bench Press

Reps:

(12) reps with 135lb

(23) reps with 155lb don't stop!

(15) reps with 155lb

(30) seated calve raises in between each set

Pec Fly machine - seated

(20) reps at 140lb

(20) 180lb

(20) 200lb

(20) 200lb

Superset

Wide grip seated pulldowns

(15) 120lb

(15) 140lb

(15) 150lb

Seated row machine

(15) 120lb

(15) 150lb

(15) 170lb

• switch back and forth until all 3 sets are complete

Chamber Curls (seated curls)

(20) reps at 60lb

(20) at 80lb

(20) at 90lb

(20) at 100lb

(20) at 80lb

(20) at 70lb

(20) at 60lb

Bonus Time!

(4) 3 minute round boxing with (25) rope abs in between rounds

Today was the off day from the boxing challenge, but we couldn't resist! Boxing becomes real addicting after doing this program each week, and a day off from feeling the burn doesn't work! Busted out another (7) 3 minute rounds but no lifting in between. Concentrated on form, power, and keeping your hands high...21 minutes with short rests is no joke!

See below for the rest of the workout, and don't forget to subscribe!

Chest Shoulders Legs

(7) 3 minute rounds of boxing

Trap Dead Lift Bar

(15) rep calve raises toes pointed out (10) reps toes pointed in

(15) shoulder Shrugs

(5) dead lifts

Cable Pec Flys High

(20) rep Cable Flys

(15) close grip upright barbell rows

(10) each arm standing dumbbell front raises

• Cycle through each exercise 4 times

2nd Round

(15) flat bench legs up wide grip press- start with 95lb adding 10lb each side each set keeping back flat concentrating on chest only

(15) seated dumbbell side raises 25lb

(15) Low Cable Flys

(50) rope abs

• Cycle through each exercise 3 times

Bonus 3 sets of 20 reps ez bar curls 75lb

Even though when we look in the mirror we see tearing biceps and the twins of Thor...but that's not what other see! Joined by Two Mic Ike, we wanted to give a little insight of why it is that we put this Podcast together. Not the 6 hour a day in the gym guy, this is the Get Up, Get Out, and Get Fit Guy! Listen for the Dr Pepper and Oreos...ahhh what a snack Dad!