Wakeup Workout: Clean & Press

One of my favorite exercises. You're going to want to build up to doing more sets, even up to as many as 5 when you start lifting for pure power. The technique on this one is key, I also forgot to mention the important shrugging of the shoulders during the pull phase of the clean.

Oh yeah, and is "exerciser" even a word? Where the hell did I come up with that!

Wakeup Workout: Plank Progression

Break up your stale core stabilization routine with this little number:

Wakeup Workout: Behind the Scenes of Tempo Pushups

Take a behind-the-scenes look at today's segment of Wakeup Workout with Chris Schauble, cameraman extraordinaire Joel Cooke and me:

Wakeup Workout: Tempo Pushups

Traditional Push Ups can become redundant, easy and boring. Here's a way to spice up your push up. If you really want to make it tough, throw your feet up on a box or an upside down BOSU ball! Get some!

Wakeup Workout: Gluteus Maximus

For those of you cubicle bound workers, here are some important tips for getting you to activate your glutes more efficiently. Tight hip flexors develop when you sit too much and this can inhibit glute activation. The gluteus maximus is the largest, most powerful muscle in the body and it is vital to proper dynamic stability and function. Use these tips to fix this sedentary issue!

Does Your iPod Improve Your Workout?

How many of you have run into this dilemma: You get yourself all ramped up to workout, you throw on your gym clothes, head to the gym, walk in and realize, "Oh no, I forogt my iPod!" If you're like me this moment of realization can sometimes deflate you and even demotivate you a little before your workout. It seems mp3 players, iPods and more specifically music in general has become as integral to our workout routine as barbells, dumbbells and cardio equipment. Believe it or not our communion of workout tunes to our workout routine itself isn't just a sign of technological times. There happens to be very strong evidence supporting the idea that working out to music is not only more pleasant, but may increase effectiveness of the activity altogether.

One of the ways music can improve workouts is by dissociating the arduous task of kicking your own ass from how you actually feel. Although listening to your favorite tracks won't reduce physiological fatiguing in the body, studies have show a 10% reduction in perceived exertion when working out to music at a moderate intensity (Karageorghis & Terry, 1999; Nethery, 2002; Szmedra & Bacharach, 1998). This means you actually "feel" like you're doing less work than you really are, thus allowing you to push harder for longer periods of time.

Other studies have pointed to the fact that the body may actually synchronize movement efficiency with rhythmic cues found in music. In a recent study, cyclists who pedaled in sync with music found they required 7% less oxygen to do the same work as compared to cycling with background music that was not in sync with their pedal cadence (Bacon, Myers, & Karageorghis, 2008). There are also studies which have indicated the tempo of the music has the ability to excite or help relax the listener during exercise; which can be beneficial to psych up for a tough set or even used to bring the body back to a relaxing state during a cool down.

The verdict is in: we're not just a spoiled generation of technology freaks. Scientific research confirms what you and your body know when you begrudgingly attempt a workout minus your tunes: breaking a sweat to music actually helps your fitness!

Implementing Body Basics

As most of you are aware my debut in-home workout DVD BombergerPT's Body Basics, is available for purchase through my website and also through Amazon.com. I wanted to give those of you at home some guidance on implementing the DVD into your workout routine. Here are some different ways to utilize Body Basics:

1. Download the FREE Fat Loss Manual and utilize the prorgam recommened.
On the Body Basics homepage, there are two downloadable PDF files: the first is a complete fat loss guide including: nutrition information, nutrition guidance, cardio recommendations, progress charts and a complete 9-week program. The other download is a food journal that can be used for 9-weeks. This booklet is full of TONS of helpful fitness and nutrition information you should really know in order to adopt a healthy lifestyle and lose fat for good!

2. Steal my routines and place them in yours.
There's no law that requires you to perform the moves from my DVD only in your own home to go along with the other routines included. Body Basics can also be used as a simple educational tool to provide you with dozens of exercises and combos you may have never done or thought of. Take your favorite movements and implement them into your program using your desired reps and sets. Now, think about how useful the DVD can be when you think of it that way!

3. Repeat segments as you increase your fitness level.
It's no accident that Body Basics is short and sweet. I created it with newbies and time crunched folk in mind, therefore you won't find a routine that lasts longer than fifteen minutes. With that being said, if you have the time and are advancing smoothly simply repeat the individual super sets, circuits or the entire workout a second time to get a third and fourth set in!

4. Stack routines to increase total body work.

Many of you have figured this out already, but performing two, three or all of the routines in one session can give you a pretty nasty little total body workout! The key is to properly sequence the routines by performing the larger, more complex and energy demanding muscle groups first, then moving onto the simpler ones. If you plan on doing the WHOLE sha-bang in one session here's how to sequence the workout: Legs, Upper Body, Arms, Core.

I hope this helps give you all some ideas for successfully implementing the DVD. Give me some feedback on how your workouts are going!

I've Always Been A Fitness Nut

For those of you who may doubt my claims that I have seriously been into training since I was in high school, here is a little gem my sister found on an old computer from my senior year in high school. Enjoy this fine mini-essay on plyometrics...

PLYOMETRICS

   As an athlete, you may wondering, "What can I do to become faster, quicker, stronger, and more powerful?" If you are a football player, a volleyball, basketball, or soccer player, you know that speed, power, and quickness can help you tremendously in competition.  One of the most effective, and quite possibly one of the most inexpensive ways to improve your speed and power is by the use of plyometrics.  Plyometrics are any exercise where the muscle is contracted eccentrically then immediately, concentrically.  In simpler terms, the muscle is stretched before it is contracted.  A good example is a basic squat and leap.  Your muscles in your quadriceps (your thighs) are elongated by the squat and downward force of the motion, then you must immediately contract the muscle to bring yourself up and jump as high as you can.  This is just one variation of a plyometrics based exercise.  It doesn't take state of the art equipment, a gym pass, or much of anything to do plyometric exercises.  All you need for some basic plyometrics is a pair of legs and some stairs.

   What does all this mean to an athlete?  When you life weights, you lift mostly to gain strength.  In some cases, such as Olympic lifts, the lifts are designed for strength and power.  Power is similar to strength, except that in power you are adding a time factor.  How quickly can someone perform a resistance movement will determine their power.  What you want to concentrate on is not just the contraction of the muscle, but how fast it contracts.  It has been scientifically proven that a muscle will contract its fastest when it has been loaded.  That’s why, when doing plyometric exercises, you always stretch or "load" the muscle, before contraction.  This is better known as explosion.

   I know, enough with the weird scientific talk.  You want to know what kind of exercises you can do to run faster and jump higher.  Depending on how serious you are and what you want to get out of the work out, there are a number of things that you can do.  Some low intensity exercises would include two foot ankle hops, one foot ankle hops, or zig zag ankle hops. Hops can be stationary, or moving forward or laterally. You want to hop up and down using only your ankles and calves, but concentrating on exploding as high as you can, as fast as possible, yet under control.  Intensity can be increased.  Box drills are extremely beneficial and get some great results.  Box drills would include any drill where a box is used as a platform for landing, or a spot to drop from and assist in the loading process.

   As an athlete myself who has trained with plyometrics, I would highly recommend training this way.  Plyometrics are relatively safe and inexpensive because no weights are involved.  I have seen tremendous results in short amounts of time and also in long training periods.  Any athlete serious about training, or even athletes just slightly interested in improving should look into training with plyometrics.

Diet AND Exercise Key To Weight Loss

You and I both know individuals who believe weight loss requires either simply dieting or just getting on a consistent exercise plan. In fact, you might be one of these wishful thinking people! I regret to inform you that getting into your summer swimsuit isn't going to happen if you only choose to do one or the other. Unfortunately, the weight loss game battles a very potent biological force day in and day out: the fact that our body is adaptable. Thanks to the almighty SAID Principle (Specific Adaptation to Imposed Demand) you must partake in healthy nutrition plan coupled with a sound exercise program.

The human body is a resilient organism and it will find a way to make the most out of the food you give it, even when it is too little food! The simple act of reducing calories will help you successfully drop body fat for a short amount of time, but you will soon stop seeing results if you are not exercising as well. This is because the body will become aware of the caloric deficit, realize it is not getting a sufficient amount of energy and in turn slows down it's metabolic processes in order to more efficiently utilize the energy it does get. It's kind of like cutting costs and streamlining a business: getting the same production out of less workers. When your metabolism adapts to the lower intake, you will cease to see any more fat loss.

If you choose to just exercise with no regard to your food intake, you will likely see another moderately successful attempt at long term weight loss. You may decide to not reduce your calorie intake, but increase your activity level. This too will work for a short amount of time and cause you to lose some body fat initially, but the body will adapt to your routine (especially if you aren't changing it up) and it will find a comfortable way for it fuel the new activity demands with the calories you give it. This is why to successfully lose weight in the long term, you need to focus on both your food intake and your exercise program.

In order to lose weight effectively over a long period of time you need to keep your metabolism revved up with exercise and keep your body at a caloric deficit MOST of the time in order to shed fat. I say most because I use a one or two treat day system with my clients and in my own food intake plan in order to "shock" the metabolism. If you keep your body in starvation mode for too long, it holds onto fat and conserves energy. When you allow yourself to have one or two days of a higher caloric intake, the body realizes it is not in a time of scarcity and continues to rev up the metabolism. Using this cheat or "treat" day system coupled with consistent exercise will put your metabolism in the best position for burning fat efficiently!

You can take a look at a simple version of my "treat" day system by downloading the Body Basics Fat Loss Manual at my Body Basics DVD page. Enjoy!

Crash Diets Are Bad For You

That's right, severe calorie restriction, master cleanses and crash dieting can take a heavy toll on your body. With summer right around the corner, you may be thinking this is exactly what you need to get fit. Here is a word of warning for those of you  who think this approach is the way to get to your goals: a repetitive cycle of yo-yo dieting, rapid weight loss and then rapid weight gain not only slows your metabolism, but can lead to some greater bodily harm.

Research suggests rapid weight loss can slow your metabolism, leading to future weight gain, and deprive your body of essential nutrients. What's more, crash diets can weaken your immune system and increase your risk of dehydration, heart palpitations, and cardiac stress. - CNN

Much like I realized when I recently followed some bodybuilding advice for a short time to lean out for a photo opportunity, cutting essential nutrients out of your diet just down right doesn't feel right. That's because it isn't right! Our body requires nutrients from all macronutrient groups in ample amounts for a reason: to maintain healthy metabolic function! Not only will extreme dieting, especially if it is chronic, take its toll on your metabolism, but it will alter your endocrine system (hormone regulation) and according to new research may lead to loss of heart muscle tissue.

Instead of cutting out entire macronutrient groups like not in-taking carbs, cutting all fats or eating extremely low amounts of protein, keep your intake of these nutrients balanced and consistent while focusing on healthy, organic food choices and portion control. Couple that with a good exercise plan and you are on your way to altering your body composition in a healthier manner. It may take a little longer to achieve your weight loss goal, which means you have to stick to these lifestyle choices for more time. Hopefully this will result in you adopting better food and exercise habits! Take it from me, someone who was doing a lot of things on the right track and altered their plan to some old school bodybuilding advice and realized that IS NOT optimal fitness! Health and wellness must come first.

Worldwide Epidemic?

We all know I am harping on America day in and day out to start making healthier lifestyle choices. Upon reading an abstract regarding a gene called the fat mass and obesity gene or FTO (they couldn't come up with a more clever name eh?), the study estimated over 1 billion people worldwide are overweight and 300 million people are obese. America makes up a good chunk of that 300 million with the American Obesity Association estimating that 60 million Americans are obese, with another 9 million registering as severely obese.

This study published in the Proceedings of the National Academy of Sciences reveals that 46% of Western Europeans carry the gene. Despite the gene predisposing carriers to a higher BMI and a slightly larger waist circumference (1 cm), researchers suggest the best way to battle the gene is by well, wouldn't you guess it...participating in regular exercise and eating a low-fat diet. Again, more validation that environment and lifestyle choices can very well help you beat the genetic game!

The study also goes into more detail by looking at the correlation between the FTO gene and Alzheimer's disease. To view a quick article, click HERE, if you'd like to read the whole study, click this link to the Proceedings of the National Academy of Sciences.

Fit For Life In Five!

Increase health, longevity and wellness with these tips shared in UNDER five minutes!

Wakeup Workout: Overhead Squat Assessment

This great tool will help you determine some corrective exercises to include in your workout program. The Overhead Squat Assessment is simple: it exposes muscle imbalances and postural deviations in the kinetic chain (the body and its function as a whole). We had to shoot the segment several times because I was having trouble fitting all the information you need, into a one minute piece. Here is are some notes to help you use and effective prescribe some corrective exercises or stretching for yourself. I am going to list below just a couple of the most common deviations I see on a daily basis:

Knees Buckling Inward - This mostly means your adductors (groin/inner leg) are extremely tight and the muscles in your glute medius are lengthened or weak. This pops up in women who sit on those god forsaken adductor machines and just squeeze away all day, but its very common among newly active people as well. To correct this deviation, you are going to want to try some adductor stretches as demonstrated in the video and foam roll the inner leg to lengthen the tight muscle. You are also going to want to strengthen your glute medius by performing some lateral tube walking to help your upper leg track properly.

Torso Falls Forward - When your upper body falls forward as you get deeper into your squat, this typically means you have TIGHT hip flexors. People who sit down a lot develop this deviation, so I can spot a cubicle worker within the first squat. This tightness in the hip flexor reduces activation and firing of the glute and posterior chain, therefore it is very important for you to perform hip flexor stretches daily, foam roll the hip flexors directly and try some isolated glute activation through hip bridges, hip extensions and low back extensions.

Resistance Training For Kids A Good Thing?

Having kids perform resistance training has been long pressed in a negative light. Pediatricians typically recommend children stay away from lifting weights in fear that it will stunt their growth and injure them. New academic studies and progressive fitness experts are beginning to advise otherwise.

Forget the image of the muscle-bound man or woman straining and sweating under a metal barbell with 40, 50 or even hundreds of pounds of weight. Physical education researchers say children as young as 5 or 6 years old can strengthen their muscles and bones by strength and resistance training.

When properly performed, strength training can increase bone density and muscle mass as well as tendon and ligament strength. It can also improve joint function. This "preconditioning" can help kids avoid injury in the gym or on the sports field.- NPR 

Speaking from personal experience, I began doing resistance training, plyometrics and agility training at about ten years old. I remember actually having a conversation with my father about wanting to be in better shape for my next season in football. My dad got me going with some five pound dumbbells doing some really basic movements and in fact I learned my first clean and press with a little fifteen pound bar! Combined with some basic LIGHT resistance training I also did jump rope, hops, jumps and footwork drills using aerobic steps. That next season in football I really excelled and I guess that's where you can say my love for training and fitness kicked in.

The important part of this story is my dad helped show me how to exercise safely and properly at an early age. He also helped me work towards a goal and we achieved it. The result? I'm a kid who grew up with healthy lifestyle choices ingrained in my being and now I am here sharing my fitness passion with all of you! Don't be afraid to ask for help from a trainer or strength coach and do what's right for your kid by showing them how to exercise properly!

Wakeup Workout: Cuban Press

This is one of my favorite TOTAL shoulder exercises. The Cuban Press hits nearly all of the major aspects of the deltoid including front delt, medial delt and some of the external rotators. Use light weight to start because the first few reps will feel like a breeze, but the overall work sets in halfway through the set and you'll really feel the burn by the end!

Wakeup Workout: Anaerobic Workout

GET IT! Try this great routine to change up your cardio plan, increase agility and improve you body's ability to do short, intense bouts of activity. Maybe I a m partial to this type of training because I grew up playing football, but the science shows anaerobic conditioning has TREMENDOUS metabolic and fat burning benefits for every one, not just sprint athletes. Anaerobic conditioning kicks your body high into fat burning gear by creating what's called EPOC (Excess Post-exercise Oxygen Consumption) or more commonly known as the After Burn (no it's not an STD). EPOC is when your body is at an oxygen debt after your workout and it burns extra energy trying to return the body back to a normal resting state. As your conditioning levels increase, you want to get yourself to doing 15-20 minutes of anaerobic conditioning at least a couple times a week. GET SOME!

Childhood Obesity Linked to Stiffened Arteries

That's right folks, more data is in confirming kids that do not get enough exercise are in grave danger for many health related issues. Researchers at the Medical College of Georgia found children between the ages of 8 and 10 who had a high BMI, higher body fat and less cardiovascular endurance had stiffer arteries than their fitter peers. Stiff arteries of course are an indication of an onset of atherosclerosis. The study also took a look at the way exercise decreases risk for metabolic disease in children and nonalcoholic fatty liver disease which affects about 40% of obese children.

In charge of the study was Dr. Catherine L. Davis found in previous study that children who were aerobically active for 20-40 minutes a day reduced visceral body fat, inflammation and insulin levels over the course of twelve weeks! The evidence is clear and the message is simple: we have to get kids moving around more! Kids should not develop the early stages of atherosclerosis at 8, 9, 10, or 11 years old! The truth is, this shouldn't really happen at all until you're MAYBE 50 or 60. We have to break this culture of sedentary non-activity in kids and really shift the way we feed ourselves and children here in America. The stats don't lie...tell your kids to get fit, all the cool kids are doing it!

Sources:

Medical College of Georgia (2010, April 12). Childhood obesity linked to stiff arteries.

Wakeup Workout: 24's

 Here's an excellent way to get some body weight based cardio training in! Really this was first introduced to me through Coach Robert dos Remedios and as I started doing them I realized if I did them at least once a week I'd build up the ability to do more sets of them. Sure enough that's what I did and I discovered doing multiple sets of this routine will make your legs feel like absolute jello AND cement at the same time! Weird huh? Enjoy!

Wakeup Workout: Bent-over Rows

GREAT exercise for building up muscle and strength in the back and core. The two variations hit different aspects of the back and I suggest alternating between the two weekly or even splitting your sets up in half to get both versions in one routine. Give it a shot!

Survival of the FITtest: Part II

At the core of Charles Darwin's evolutionary theory of natural selection was the concept of organisms passing down of traits that ultimately made their species more fit for survival. Here in America we are experiencing a de-evolution of humanity as we eat and sit ourselves death, mostly by choice. Unfortunately for my generation and the generations that follow, there is a trait that is being passed along that could potentially mean our lifespan may not exceed that of the Baby Boomers:

“Our research indicates that higher numbers of young and middle-age American adults are becoming obese at younger and younger ages,” researcher Joyce Lee, MD, MPH, a pediatric endocrinologist at the University of Michigan, says in a news release.

Researchers found that 20% of people born between 1966 and 1985 were obese in their 20s, an obesity prevalence milestone not reached by their parents until their 30s or by their grandparents until their 40s or 50s.

That means more Americans are getting heavier earlier in their lives and carrying the extra pounds for longer periods of time, which suggests that the impact for chronic disease and life expectancy may be worse than previously thought. - WebMD

 Does this mean Americans are developing a genetic predisposition to obesity, metabolic disease and coronary heart disease that is being passed along to our youth? The simple answer is NO. This "trait" that is being passed along has NOTHING to do with genetics and EVERYTHING to do with the lifestyle choices that are being demonstrated for our youth. Kids growing up don't know about making lifestyle choices. Children aren't born with the skills of survival; it is something taught to us by our parents. You don't see mama bear leading her cubs into the territory of dangerous predators do you? So why as adults and parents do we demonstrate lifestyle habits for kids that are going to kill them from the inside out? Doesn't make a whole lot of sense does it?

It is time we shake the "genetic" phantom as the cause for much of our health related issues. The truth is unhealthy kids mostly have unhealthy parents when it comes to obesity, diabetes, high cholesterol and a sedentary lifestyle. You know the saying, "the apple doesn't fall far from the tree"? That's not because the apple is on the same biological path as the tree just because it came from it, it is because the tree is ultimately the apple's environment. Our environment plays a HUGE role in not only the life path we take, but the path our biology ends up expressing. It is up to parents and adults to stop the de-evolution of humans and begin demonstrating the proper survival skills for our youth so they can enjoy the fruits of a long and healthy life. To change the course of our fate and our children, we have to start making BETTER lifestyle choices that make us more fit to survive.

Fitness Poster Child...

This morning I came home from my morning clients and had to park on the upper level of the parking structure at my apartment complex. Now, at my complex you must know the back patio to a bunch of apartments are visible when you take the parking structure stairs up or down. When I was coming down the stairs I saw a person slumped in their tiny patio chair and on the table I saw the most healthy breakfast I'd ever seen: a pack of Marlboro reds and a bottle of Blue Moon. Nothing like sucking back the wondrous taste of tar washed down with a swig of Blue Moon to get that metabolism going early in the day! I had to double take as I walked by and thought, "Man this person is clearly a poster child of fitness."

Whoa...

NEW BombergerPT Store!!!

Check out the new BombergerPT Fitness Store!

My store includes some great fitness products to keep you in shape in your home and just about anywhere! You will find my Body Basics in-home DVD, books by strength and conditioning guru Robert dos Remedios, TRX Suspension Trainers, Exercise Balls and all kinds of goodies!

Now you really have NO EXCUSES for not showing your body some fitness love! Get it in!

Wakeup Workout: Single Leg Toe Touch

Great balance and stabilization exercise for your quads and knee joints that is much harder than it looks! Start by reaching down as far as you can, even if it is just to your knee. As you become stronger and more stable you can drop into a deep squat with a toe touch!

New Certification...

According to one of my clients I should be promoting myself using this photo and representing the newest, most well respected certification on the market: Certified Ass Kicker (CAK). Certified Ass Kicker credential is achieved with the proper and effective employment of techniques such as: Tabata Training, Super Setting, Complexing, Plyometrics, Interval Training, Anaerobic Conditioning, Circuit Training, disgusting explosive with strength movement exercise pairing and much more!

Thanks Nick and Mitzi for creating this awesome image...It rocks!

Anaerobic Ass Kicking...

Watch this little treat for all you hardcore fitness goers out there! Fellow CPT Brandon Reina and I first did a DB Pull Complex for 4 sets of 8 reps:

DB Swing
DB Snatch
S.L. RDL
Single Arm Staggered DB Row

Then we performed our "Anaerobic Ass-Kicking" routine we created sometime last year. Here's how it works:

10 Burpees with a Jump
Sprint about 15-20 yards down and back
Shuffle down and back
Carioca down and back
Bear Crawl down and back
10 Burpees with a Jump

Wait for your partner to go then repeat the circuit but take out the final agility exercise which is the bear crawl. Again rest and repeat this time taking out the Carioca. Repeat all the way down until all you have left are the first and second set of burpees for a total of 20 straight burpees with a jump!

Enjoy!

Creatine

 Alexander and Jesse wanted my thoughts on taking Creatine. Here it is:



Can it work? Sure. It is necessary? Absolutely not! Do we know the long term effects? Nope, and that is a bit scary...

Make Fitness Fun!

Working out takes time and it takes energy, but it is an essential component to living a long and healthy life. We have enough mundane chores to attend to on a daily basis and working out should not be one of them. This is why it is important to find activities you enjoy that also keep you in good shape. If you're not a gym rat, you don't have to go to the gym to stay fit. If you hate running, you don't have to run mileage or even run at all if you don't want to. I am going to suggest a few ideas to alternative training methods you may want to throw in your routine to keep fitness interesting:

If you're over lifting weights with a bunch of knuckleheads at your local gym you can try strength training this way:

-  Get some basic equipment like dumbbells, medicine balls, bands and pull up bars from your local sporting goods store and space in your house to workout.

- Buy a TRX Suspension training for use in your home or anywhere outdoors you can tie it off to like a local football stadium, a park or even in your back yard.  There is something very refreshing about being outside and working out!

- Grab a copy of BombergerPT's Body Basics and go to town (shameless self promotion I am sorry)

- Start trying functional routines that use less weight and require more stabilization and core strength. Functional training is like meat head repellent so you can usually clear out a workout space in the gym with some kettle bell training, single arm push presses, pistol squats and plyometrics.


If you despise running on the hamster wheels, I mean treadmills here are some options:

- The United States has 3.79 million square miles of land and you can make use of it by running outside and not in a sweat box.

- Hitting your local high school football stadium stairs or a set of massive stairs anywhere you can find them. Stair running, jogging and hopping is a PHENOMENAL workout!

- Try some strength based cardio training that can be found in Coach Robert dos Remedios' book Cardio Strength Training. Talk about a fun way to do cardio, this book is full of all kinds of goodies!

- Do a workout at the beach or in a sand box in the park.You have a nice open sand area you can turn simple exercises like lunges, ice skaters, jump squats and hops into a pretty killer lower body workout and cardiovascular work.

- Pick an open area in any place you desire and start knocking out some jumping jacks, burpees, split lunge jumps, ice skaters, mountain climbers, push ups, crunches, bridges, yoga, you name it! Just move!

- Go take your kids to the park and play tag! Take advantage of your kids energy and make them a rabbit and you the chaser. But beware, a lot of kids are more functional and better at changing direction than adults so be ready to get juked by the little buggers.

I hope these ideas helped you think outside the box just a little bit. Just know if you want to train, you can find a way. Educate yourself on exercises and techniques and you'll realize you can find SOMETHING to do just about anywhere!