Farmers Workout

I grew up in the country on a farm with 3 brothers and my father all whom were farmers.  I personally got  my work ethic from growing up in a small town.  I saw how hard my father worked he was always doing something.  I also learned how you run a business with multiple tasks at hand.  One thing that farmers do is work hard.  They are always busy and moving around so how do they stay in shape without stepping foot in a gym?  Well below is a workout for those on the go and might not have access to a gym.

 Farmers Workout

1. Farmers Walk- Hold onto 2 heavy buckets or anything that weighs 20+ pounds.  Walk 20 steps and than walk back.  You will be using your core to help hold you up.

2. Upright Row- Holding onto db raise arms up to armpits elbows out to sides than slowly lower down.  Repeat 2 sets for 10-15 reps

3. Crazy Russian Twists- Sitting on your tush take dumbbell over right shoulder than lower to left hip than push back over shoulder to left hip.  perform 30 seconds each direction.  Repeat 2 sets

4. Plyo Push-ups- Get in the push-up position and push hands off the ground you can either clap the hands or slowly raise them off the ground.  You can do this on your knees or toes.  Repeat 2 sets 10-15 reps.

5. Front Squats- Holding weights at your chest slowly lower down in squat position and stand up keeping dumbbells at chest pushing through heels.  Perform 2 sets of 10-15 reps.

6. Bent Over Rows- Bend over at waist squeeze shoulder blades back and together as you lift weights to the sides of the chest and slowly lower back down.  Perform 2 sets of 10-15 reps.

All of those exercises target larger muscle groups which is what farmers use on a regular basis.  They use these muscle groups to do various chores, fix equipment, feed the animals, walk the fields and harvest & plant crops.  Most farmers you see have not touched a dumbbell but if your not a farmer yourself but want to become "farmer strong" this workout will help you reach that goal.

 As always check out www.safiretraining.com for more fitness inspiration!  Sign-up for our newsletter below at http://eepurl.com/zMTrT

Lifting Weights 101

All right ladies I know that walking into a weight room full of dudes can be overwhelming.  Even for ladies who know what their doing.  So here are some tips to make yourself a little more comfortable when you hit the gym up. 

1. Have a plan- I always bring a hand written workout with me to the gym.  If you have a plan you will know what pieces of equipment you need next and can plan accordingly.  
2. Realize some of those guys working out don't actually know what they are doing- Some of those guys don't actually know what they are doing and are just as intimated as you are.  
3. Go in with confidence- Walk in with your head held high and shoulders back you will automatically feel more confident
4. Choose free weights- check out www.safiretraining.com for a video on sample exercises.
5.  Find a workout buddy- Bring a friend who knows what they are doing.  
6. Hire a trainer- Hire a trainer that will give you workout routines and than use those workout routines on your own so you feel comfortable lifting on your own. 
7. Perform 8-10 exercises- Don't just go into the weight section of a gym and do 1 set of bicep curls and call it good.  Try to do 2-3 sets of the same exercise and perform 8-10 different exercises. 
8. Use all body parts- Try and workout utilizing upper and lower body parts during your workouts. 

Those are just some tips use all or just a few to help keep you motivated and inspired to get in the gym. Remember for every pound of muscle you have you burn an additional 50 calories at rest.  So get lifting!