Monday, January 28, 2013

Bob Wells Fitness Challenge : Results Leader Board

Congrats on all those who have braved the workouts for our January Fitness Challenge. Here are the final standings for January. Stay tuned for February's Challenge and workouts!

FEMALE                                  MALE

1. Christine D. (2:03)                 1. Jeremy M. (1:38)
2. Karen L. (2:04)                     2. Frank M. (1:42)

1. Katheryn D. (6:39)               1. Frank M. (5:59)

1. Jennifer L. (50lbs)                1. Kenny G. (125lbs)

1. Darlene M. (225lbs)             1. Kenny G. (450lbs)

Questions? Comments?

Friday, January 25, 2013

Bob Wells Fitness Challenge : Friday Workout

Thank G-d it's Friday and time for today's workout. Just one more week left in our January fitness challenge, so keep up the good work.

Here is the workout circuit for today:

  1. 10 reps. lateral lunges
  2. 15 reps. (each side) split squat jumps
  3. 15 reps. overhead press
  4. 25 pushups
  5. 15 reps. (each side) oblique mountain climbers
  6. 25 burpees
Complete the above circuit 6 times, and then do a 40 minute swim or bike ride. Good luck!

Wednesday, January 23, 2013

Bob Wells Fitness Challenge : Wednesday Workout

It's Wednesday and that can only mean one thing--the next workout in the Bob Wells Fitness Challenge. Let's go, it's showtime!

Here is today's circuit:
  1. 8 repetitions Kettlebell Clean and Press
  2. 3 laps (rounds) Animal Flow: 3x underswitch, crab stretch, scorpion, kickthrough
  3. 6 reps. dumbbell bench press
  4. 6 reps. kettlebell front squat
  5. 6 reps. one arm row
  6. 6 reps. weighted step-ups
Do 4 rounds of the above circuit, before heading to the cardio portion of today's workout.

For the cardio, do the following:
  1. Do a 1 mile run as quickly as you can.
  2. Row: 3 sets of 500 meters with 2 minutes rest between sets
  3. Run 25 minutes at moderate intensity. (2-3 miles for most people)
Good luck and have a great day! Questions? Comments?

Monday, January 21, 2013

Bob Wells Fitness Challenge : Monday Workout

Jenny Joseph
It's time for Monday's workout. Get your ViPR out and get ready to get pumped! Let's go to work and have fun!!

1. 20 repetitions(reps) kettlebell bilateral swing
2. 8 reps ViPR lateral shuffle
3. 8 reps ViPR shovel
4. 8 reps dead lift
5. 6 reps reverse lunge
6. 6 reps overhead press
7. 6 reps bent over row

Complete this circuit 4 times.

For today's cardio, do the following.
  1. On the rower, do 4 sets of 500 meters as quickly as you can. Take a 4 minute rest after each 500 meters.
  2. Run 1 mile.
  3. Row for 22 minutes at a moderate intensity. (Think a 6 on a scale of 1-10)
Many thanks to Jenny Joseph for modeling today's workout. Questions? Comments?

Friday, January 18, 2013

Bob Wells Fitness Challenge : Friday Workout

It's time to rock and roll with today's workout. Special thanks to today's model, Laura Fisher (pictured below) for demonstrating the workout.
Laura Fisher

1. Oblique mountain climbers (do 25 on each side)
2. Burpees, also known as squat thrusts (25 repetitions)
3. Suicides (sprint for 60seconds
4. 50 jumping jacks
5. 10 (each side) split squat jumps
6. 20 (each side) lateral lunges

Complete the circuit 5 times.

After completing the above circuit, do a 30 minute bike or swim at moderate intensity. Have a great workout!

Wednesday, January 16, 2013

Bob Wells Fitness Challenge : Wednesday Workout

Today we will be incorporating Animal Flow into our workout. Animal flow is "a new system of fluid, fundamental movements that combines Parkour, break dancing, gymnastics, free running and circus arts, and was born out of creator Mike Fitch's fatigue of free weights."

Start with a  5-10 minute warmup, then complete the following:

1. Animal flow: underswitch, crab stretch, scorpion, kickthrough
2. 8 reps. kettle bell clean and press
3. 8 reps. dumbbell bench
4. 10 reps. kettlebell front squat
5. 10 reps. 1 arm row
6. 10 reps. step-up

Do 3 rounds of the exercises above:

For the cardio portion of today's workout, do the following:

1. 1 mile run
2. Row: 3 sets of 500meters: 3 minutes rest between each set.
3. Run for 20 minutes at moderate intensity (2-3 miles depending on your speed)

Many thanks to Marcel Walker for demonstrating today's workout.

Monday, January 14, 2013

Bob Wells Fitness Challenge : Monday Workout

Now that you have decided to take the Bob Wells Fitness Challenge for January, let the games, and the training, begin. Here is today's workout:

Start with a 5-10 minute warmup, then complete the following.

1. 20 repetitions (reps) kettlebell swings
2. 8 reps. lateral lunges
3. 8 reps. chops
4. 8 reps. deadlifts
5. 10 reps. reverse lunges
6. 10 reps. overhead press
7. 10 reps. bent over row

Repeat the circuit 3 times. For examples of how to do each exercise, click on the name of the exercise for an accompanying video.

Thanks a lot to Joseph Shaffer for demonstrating how to do the exercises in today's workout. 

Saturday, January 12, 2013

Bob Wells Fitness Challenge : January

The new year is upon us and for many of us are our fitness goals are in the front of our minds. However, we often lose interest and fall off the wagon by early February.

To counter this trend, as well as make it fun, we are rolling out the the Bob Wells Fitness challenge.

Each month, we will have 3 or 4 fitness tests to keep you motivated and on track to reach all of your fitness goals in 2013! Let's get started.

Here are the tests for January:

1. 8 repetition Dumbbell Bench Press
2. 8 repetition Dead Lift
3. 1 mile run 
4. 500 meter row

Challenge your friends, coworkers, family, and Bob Wells Fitness readers to join you. The tests are to be done on the last four days of the month, January 28-January 31, and I will post the top scores. To help you with your training, I will put up 3 workouts a week, to be done Mondays, Wednesdays, and Fridays to keep you pointed in the right direction.

For more information or questions, email me at

Good luck!

Wednesday, January 9, 2013

ABSolutions : Get the Most Out of Your Core Training
  by Bob Wells, CPT, PES

Training the core is a ubiquitous concept, popularized by health magazines, such as SELF and Muscle and Fitness, as well as fitness professionals everywhere. As a result of such attention, most people attempt to incorporate core exercise into their training programs.

Still, most people still misunderstand the function and anatomy of the core and therefore do not know how to properly train it. These shortcomings can delay results or lead to injury.

However, after reading this brief article, I hope that you will have a better understanding of the core and how to properly train for it. This newly acquired knowledge and the sample exercises below will help you look better and perform better!

The National Academy of Sports Medicine (NASM) defines the core as the structures that make up the lumbo-pelvic-hip complex (LPHC). Some of these structures are: the internal/external obliques, rectus abdominus, gluteus medius, hamstrings, and diaphragm. Although this list is not comprehensive, it should give you an idea about the variety of structures that make up the core.

An efficient core provides ideal neuromuscular efficiency throughout the entire body and allows for the best acceleration, deceleration, and dynamic stabilization during integrated, dynamic movements.

Adequate stability, strength, and power are important for reaching performance and aesthetic goals. However, it is detrimental to perform exercises incorrectly or choose ones that are too advanced since they can lead to an inefficient core.

An inefficient core can lead to altered movement patterns. These altered movement patterns eventually result in injury, the most common of which is low back related injury.

The proper progression is to begin with stabilization exercises. After you have established ample amounts of neuromuscular control of your core, you can then progress to strength. NASM guidelines suggest that you spend at least 4 weeks doing core strength exercises, before moving on to power exercises.

Below are sample exercises for each phase of training:

Stabilization: Plank
Stabilization: Plank w/ hip extension

Strength: Reverse Crunch (Start)
Strength : Reverse Crunch (Finish)
Strength : Stability Ball Sit up (Start)
Strength : Stability Ball Sit up (Finish)

Power : Overhead Throw (Finish)
Power : Overhead Throw (Start)

Many thanks to Mike Piraro and Ian Sample for modeling the exercises. Questions? Comments?

Tuesday, January 8, 2013

A SMART way to an amazing 2013!
   by Bob Wells, CPT, PES

The new year is now in full swing, and many of us are resolving to be leaner, stronger, and fitter in 2013.

The best way to achieve these things or that hot new body just in time for summer is by setting proper goals--SMART goals. SMART goals are specific, measurable, attainable, realistic, and time based.

SMART goals take away the nebulousness that comes with vague goals. They also help to provide us with a better road map of what we need to do each day in order to stay on track to achieve our goals.

With the Boston Marathon approaching and spring/summer racing season coming, many of us have goals centered around running. An example of setting a SMART goal is the following:

My goal is to run a 24:30 (or better) 5K on Sunday, May 5, 2013 at the Riverdale Y 5K &10K Run. This goal contains all of the elements of a SMART goal:

Specific: Run a 5K
Measurable: running a time of 24:30
Attainable: yes, 24:30 is not approaching any human speed records
Realistic: yes, I ran a 26:05 last fall in my first official race. Such improvement for a tyro is common
Time Specific: Sunday, May 5

Use SMART goals to keep you on track to reach all of your goals in 2013 and beyond. Have a happy and healthy year!