Under Ten Fitness | Health and Fitness | Diet & Exercise

Ultimate Chest Day Workout of the Week 4-2-18

Bench Press – 5 sets 5 reps – 165 lbs.

Wide grip Bench Press – 8 reps 5 sets – 165 lbs.

Close grip Bench Press – 8 reps 3 sets – 95 lbs.

Seated Bench Press with Machine – 30lbs.

*note* This machine lets you press each arm independent of the other. I would do a static hold with one arm while pressing with the other. I would do a full rep and stop when I had the pressing arm about one inch higher than the holding arm. I would then move the holding arm into a bench press and stop the other for a static hold. I would alternate this until I was fully extended and take a rest break.

You could also do this with a dumbbell bench press by lying on the bench with a dumbbell in each hand. Starting with the left arm you do a full rep and press up one inch and hold your left arm in a static position. Then do a rep with you right arm and finish an inch above your left arm and hold. You will continue to alternate with each arm until you are fully extended.

This movement is great for muscle building and time under tension. As you continuing to press with one arm you never get the slightest break as you’re always under load. It will start to burn pretty quick so I would suggest using a little less weight than you’re used to.

Hanging leg lifts – 5 sets 5 reps.

Pull ups -  5 sets 2-3reps.

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Drew Smith

Sprints and Cardio - Workout of the Week 3-26-18

Warm-up

Spinal Flexion

Ankle Tilts

Hip Tilts

Leg Kicks

Sprints 15 sets 1 Rep (100 foot sprint)

*Notes*

Sprints and Running can be very challenging and hard on the body if you are not used to it. Ease into running when possible.

I felt nice and sore after running and felt it in my legs and abs.

Sprints are fun and a great way to get in my cardio. I will do this one again.

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Drew Smith

Shin Box and Turkish Get Ups Workout of the Week for 3-19-18

Warm up:

Spinal Flexion

Hip Tilts

Ankle Tilts

Knee Circles

Lying Spinal Twists

Bridges

Shin Box – 3 sets 3 reps each side 60 lbs. Check out video HERE.

*Note* Used 2 Kettle Bells, 1 in each arm in the racked position. A 40 & 20 Lbs Bell.

Turkish Get Ups – 5 sets 1 rep each side. 40 lbs. Check out video HERE.   

Single Arm Bent Over Row (On Bench) – 3 sets 8 reps 60 lbs.

Lat Pull Down – 3 sets 120 lbs.

*Note* With Lat Pull down every machine is different and you will have to adjust the weight accordingly. I have been to many different gyms and in some cases I can pull a ton of weight on the lat machine and others are very hard. I believe this has to do with the pulley mechanism and friction.

Goblet Squat – 3 sets 5 reps – I added these in between Bent Over Rows.

I enjoyed this workout and will do it again. I may add some seated rows next time.

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Drew Smith

Cardio Kettle Bell and Bulgarian Squat Workout of the Week for 3-12-18

Warmup:

Ankle Tilts

Knee Circles

Arm Circles

Spinal Flexion

Workout done as a circuit – Run through each exercise taking short 5-10 second rests as needed.

Move through each movement in a single flow transitioning from one to the next without stopping.

First exercise is a Kettle Bell Squat followed by an Over Head Press. Do each side 5 times for a total of 10 reps. Once done with the first phase continue to Alternating Bulgarian Split Squats.    

1. Kettle Bell Rack.
2. Squat with Kettle Bell in the *racked position.
3. Coming up from the squat prepare for an overhead press with the racked Kettle Bell.
4. Over Head Press Kettle Bell
5. Place Kettle Bell on ground.
6. Pick up Kettle Bell with opposite arm and run through the flow again.

Alternating Bulgarian Split Squats – Using a flat bench kick one leg back and do a squat. Switch legs and continue for 5 reps on each side for a total of 10 reps.

Take a 60-90 second rest and continue through the circuit when you feel ready.

Notes - After the first round I added a Forward Lunge to the first part of the circuit. I put it in between steps 4 & 5, after the Over Head Press I returned the Kettle Bell to the racked position and did a Forward Lunge stepping forward with the same side I had the Kettle Bell racked. 

*Racked refers to the Kettle Bell being held in your arm see video here.

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Drew Smith

Workout of the Week for 2-26-18 Target muscles are the arms and legs and chest.

Bench Press – 3 sets 10 reps (135 lbs)

Leg Press – 3 sets 40 reps (180lbs) *Note* had to take a few seconds rest when legs were on fire.

Superset:

BD Bench – 3 sets 10 reps (40lbs)

Bicep Curls – 3 sets 10 reps (20lbs)

Finisher:

Skull Crushers – 2 sets 10 reps (20lbs)

Notes – 20 minute workout. Felt nice and fatigued after the workout. Nice soreness the next day.

I liked this workout and will do it again without changing much. I might switch out the finishing Skull Crushers for Tricep Pushdowns.

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And as always remember – Stay Motivated!

Drew Smith

Workout of the week 2-19-18

Back – Legs – Light Cardio

Circuit workout:

Station 1: Pullups

Station 2: Goblet Squats

Station 3: Pushups

Station 4: Alternating Lunges

I ran through the Circuit many times for a total of 20 minutes. I took breaks in between the circuits from 60-120 seconds.

*notes*

Equipment List: Pullup Bar, Resistance Band, Kettle Bell (some type of weight)

Short for time I did this workout at home in 20 minutes.

Nice easy workout that increased my heart rate. Fun, quick and easy.

I will continue to share my workouts so we can become gym buddies!

Share your workouts with me or get in touch:  

Email: [email protected]
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And as always remember – Stay Motivated!

Drew Smith

Workout of the Week 2-12-18

Chest, Abs and Arms

Warm up:

Spinal Flexion

Kettle Bell Swings

Figure 8 Arm Circles (Focus on movement in the shoulder)

Scapular Push Ups

Bench Press – 5 Sets X 5 reps

Super Set – 3 sets

Hanging leg lifts 5 reps

Bicep Curls – 25 lbs dumbbell 8 reps

Tricep press – 4 lbs 8 reps

60 second rest in between

Finisher

Push ups AMRAP 3 sets

20 reps first set

15 reps second

12 reps 3rd set

15-30 seconds rest in between sets

*Notes*

I felt pretty fatigued right after, Shaky arms for a few hours.

I will continue to share my workouts so we can become gym buddies!

Share your workouts with me or get in touch:  

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Squats and Pull-ups Workout of the Week 2-5-18

Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?

I am sharing these workouts so we can become gym buddies and talk about what works, what we like and how to get better workouts in and out of the gym.

Warmup - Ankle Tilts, Spinal Flexion & Kettle Bell Swings. KB Swings at 40 lbs for 3 Swings on each side rest for a few seconds and repeat. 4 sets

Squats 6 sets 5 reps 225 lbs

Warmed up with bar x 1 set

135lbs x 1 set

185 x 1 set

205x 1 set

In between sets corrective exercises and spinal Flexion assessments. Ankle tilts between a few sets after I felt tight.

Pull-ups AMRAP (As Many Reps As Possible) 6 sets

3 reps x 3 sets

2 reps x 3 sets

*notes* I felt pretty fatigued after the squats so pull-ups felt pretty hard but each rep was a full hang and done at 1-2 seconds up and down, slow and controlled.

Rest breaks in between squats were at least 1 minute and up to 90 seconds. Reps felt heavy but relatively easy. Up the weight next time.

Self-care after workout later in the day. As I was already feeling tight and had jello legs after the workout I did some shine boxes and pigeon pose yoga to help my hips. I tend to get tight hips after squats so to help I do yoga poses and corrective exercises.

The following morning I had some soreness but felt mobile and good. I will continue to do some yoga and corrective exercises.

That’s it for the workout of the week: you can find the exact workout in the show notes simply click on the show in iTunes or Stitcher and you will see the show notes.

If you like the show please subscribe and get the workout of the week every Monday and please feel free to send me your workout of the week to [email protected]

Email: [email protected]
Twitter: @undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Workout of the Week 1-29-18

Superset:

Deadlift 10 sets 5 reps – 185Lbs

Bent Over Row 10 sets 5 reps – 135Lbs (mixture of Bent Over Rows and Pendlay Rows)

*Notes*

Warmed up with:

Body Weight Squats

Spinal Flexion

Lying Spinal Twists

Over Head Squats

25lb Kettle Bell Swings

My days are getting busy so I have been keeping my workouts around 30 minutes this one took me 25 minutes total including warmup and about 15 minutes for the deadlift and row portion. I also did a mixture  

Before a lot of my workouts I like to do Kettle Bell Swings. They are great at getting my body aligned and prepping me for lifting especially on Deadlift and Squat days. Kettle Bells get my heart rate up quickly and utilize my entire body for the movement.  

I will continue to share my workouts so we can become gym buddies!

Share your workouts with me or get in touch:  

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?

Workout of the Week 1-22-18

Bench press – Standard Bench Press 8 sets by 5-7 reps

Wide Grip Bench Press – 5 sets 3 reps

*Note* The first rep on the wide grip bench press I took a full 16 seconds to complete the rep. 8 seconds down and 8 seconds up. Followed by 2-3 regular reps at a second or two.

Super Set – The next two exercises were done back to back with no rest between:

Dumbbell Bench Press on Exercise Ball also called a Swiss ball 4 sets 8 reps 40 lbs

Bicep Curls 4 sets 8 reps 25 lbs

I will continue to share my workouts so we can become gym buddies and you can hopefully get some inspiration if you need some and know what other people are doing in the gym.

Share your workouts with me or get in touch!  

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith