Fitness Challenge Testing

For those of you that are interested in testing yourself and following along with our 12 Week Challenge, I'll list the tests that we used. I started out by taking everyone's bodyfat measurements. Next, I used 5 different fitness tests to use as a baseline and to track their progress. The 5 tests were;

1. 200 Meter Dash
2. Standing DB Squat-curl-overhead presses for 90 seconds - as many as possible
3. Stairs x 3 - this was timed using a very long set of stairs
4. Weighted Sit-ups for 90 seconds - girls used 10lbs and guys used 20lbs
5. One Mile - timed

At the end of 12 Weeks I will test again. Our Challenge is based upon Fitness Progress, not weight loss. In addition we'll be looking at accountability, dedication, motivation and hard work. The goal is to get everyone to really embrace fitness and a healthy lifestyle and incorporate it into their life.

July 31, Tues

Hey Gang!

Real quick, each day I'll list various workouts. From Outdoor workouts to one's done in a gym, even to things you can do at home. Don't think you have to do all of them. These are only options. I generally do the Outdoor Workout in the early morning and the Strength Training at lunch. This works for me. Now you need to find a schedule that will work for you.

Outdoor Fitness Workout

Today we focused on the lower body. Started out with half mile warm-up to get the blood flowing.

• 50 Jumping Jacks
• 200 Meter run
• 20 DB Squats
• 20 Alternating Step-ups
• 20 Lunges
• 400 M run
• repeat 3 sets of 20
• 600 M run
• repeat
• 800 M run
• repeat
• 600 M run
• repeat
• 400 M run
• repeat
• 200 M run
• 5 minutes of AB work
• 10 minutes of stretching

Strength Training Workout

Today's workout will again be similar to last weeks. We'll be hitting Chest/Shoulder/Triceps. I want to get you in the habit of moving quickly from exercise to exercise. Be sure to hit it hard for 2 Sets of 10. I believe in "Quality over Quantity!"

• Barbell Bench Press
• Seated Overhead Press
• DB Incline Press
• Standing DB Arnold Presses
• Triceps Pressdown
• Cable Flyes
• Cable Rear Deltoids Cross-overs
• Parallel Bar Dips
• Front Raises
• Close-grip Bench Press
• DB Kick backs
• Weighted Sit-ups
• Hanging Knee Raises

If you have time, try to cool down for 5-10 min., followed by some light stretching.

Gut Check Workout

I'll start posting these workouts Mon, Wed & Fri. They're an added little bonus to really give ya a kick in the rear. Have fun with them. Try to time the Gut Check and let me know how it goes.

Have a great day and an awesome workout! Keep me posted on your progress!

Start of the 12 Week Fitness Challenge

Hey Gang!

Today is the beginning of our 12 Week Fitness Challenge which will end the week before Halloween. My goal is to help you get in incredible shape, incorporate fitness into your life and have a great time while doing it. For the next 12 Weeks I'll be listing a daily Outdoor Fitness Workout, a Home/Gym Workout and an occasional Gut Check Workout. Feel free to use what you want. You can take some of this and make it your own. Remember, this workout has to become your own for you to continue after the 12 Weeks is up.

Outdoor Fitness Workout

This workout will be pretty similar to the one we do at 6 AM at the park we meet at. You could probably do this workout at the park, at home or even the gym. Our 5-day AM format is;
Mon - upper body, Tues - lower body, Wed - Run/cardio, Thurs- lower body & Fri - upper body. Remember, if the workout is too hard or too easy, please modify it to suit your needs. This is all about you! We always start out with 5-10 minutes of jogging to get the blood flowing.

• 50 Jumping Jacks
• Pull-up & Push-up Super set - Remember to move quickly from exercise to exercise
• 10 Overhand Thumbs Touching pull-ups - 10 push-ups
• 10 Pinkies touching pull-ups - 10 push-ups
• 10 Overhand wide-grip pull-ups - 10 push-ups
• 10 Regular grip palms facing chin-ups - 10 push-ups
• 10 Overhand regular width pull-ups - 10 push-ups
• 50 Jumping Jacks
• Dips & Crunch Drop-set - On a bench or parallel bars if you have them (Nice and slow with a pause)
• 20 dips - 20 crunches
• 17 dips - 17 crunches
• 15 dips - 15 crunches
• 13 dips - 13 crunches
• 10 dips - 10 crunches
• 50 Jumping Jacks
• DB Squat Presses & Sit-ups
• 5 Sets of 10 DB Squat Presses with 20 full un-anchored sit-ups between
• 2 Sets of 20 DB Concentration curls / DB Kickbacks
• 2 Sets of 20 Leg lifts
• 5-10 min stretching

Strength Training Workout

You'll see that I'm constantly changing my strength training workouts up. I like to keep them fun and interesting. For the next couple weeks we'll be lifting 4 days a week, then I'll probably cut it down to 3 day routine, then maybe back to 4 days or 2 days. We'll see then. This weeks will be similar to last weeks. Same basic format just to help ya get started. We'll really change it up next week and the following weeks. I generally divide my weekly routines up into Chest/Shoulders/Triceps and Legs/Back/Biceps. This is one of my favorite formats, the Push-Pull breakdown. I've found that it works well to hit all the major muscle groups and allows plenty of rest in between. It's great for maintaining general fitness. Remember, this week is still 2 Sets of 10-12 Reps.

• 5-10 Minute Warm-up
• Barbell Deadlift
• Lat pull downs
• DB Squats
• DB One-arm row
• Single Leg Curl
• Barbell curl
• Single Leg Extension
• DB Hammer curl
• DB Calf Raise
• DB Shrugs
• Ab exercise
• Wrist curl
• Hanging knee raises
• Low-back Hyper extensions or Superman's
  * I like to take 2 or 3 exercises at a time and rotate quickly through them to get my heart rate up and to speed up the workout.

Gut Check Workout

• 10-15 Pull-ups
• 25 Box jumps
• 25 Starbursts
• 25 Mountain Climbers - single count
• 25 Fingers to Toes - lie on back, arms and legs extended in the air, try to reach up and touch fingers to toes, similar to a crunch
• 25 Flutter kicks
• REPEAT 4 TIMES

Have fun with the workouts. Let me know what you think. Would love to have your feedback and input. Have a great day!

Joe Decker

July 26, Thurs - Changing it up

Hey Gang,

Remember, what I want you to notice today is how we change some of the various workout variables. We'll change reps, sets, rest time to using barbells, dumbbells, machines and your own body weight. This keeps it interesting and constantly challenges your body to function differently each workout. This will help you continue to achieve results and stay motivated. I'll start with my Outdoor Fitness workout and then list today's gym workout.

Outdoor Fitness Workout
-This morning we jogged for about 10 minutes to a hill that's roughly 800 meters/ half-mile long with about a 10% incline. From the bottom we tried to run up it, without stopping to walk. We repeated this twice. It took between 4-6 minutes each time. You can try this on a hill that's close to you or on a treadmill at an easy jog.
-Next we did 50 squats with 15-30 lb dumbbells. Hold the db's in a curl position under your chin. Squat down and touch your elbows to your knees. Repeat.
-50 Walking lunges - single count
-50 Alternating Step-ups on a bench
-50 Box-jumps
-1 minute timed sit-ups holding a 15-30 lb db
-1 min plank position
-5-10 min stretching

Strength Training Workout
-Today's workout will be similar to Monday's - Chest, Shoulders, Triceps. We'll still do 2 Sets of 10-12 Reps. I'll change up Exercises, type and order. Here it goes;

-5-10 min Warm-up - 20 Jumping Jacks - 20 push-ups - 10 pull-ups

• Standing 1-arm DB presses - 10-12 w/each arm - start w/non-dominate arm
• DB Flat Bench Press
• DB 1-arm Snatch - this is an Olympic lift -pretty tough, but great exercise
• Barbell Incline Press
• Lying Triceps Extensions or Skull Crushers - lie on a flat bench - bring bar to your forehead
• Decline Cable Flyes
• DB Rear Delts - lie face down on a incline bench for these - lightweight -slowly
• Weighted Bar or Bench Dips
• 100 Full Sit-ups - non-stop or in sets of 10,25,50, etc - just get them done
• 50 Hanging Knee Raises

I'll put together a real butt-kicker Gut Check Workout for Friday. Stay tuned. Let me know if you have any questions concerning today's workout. Good luck! Have a great day!

Joe Decker

Legs/Back/Biceps Workout

I forgot to mention yesterday, that I teach Outdoor Fitness classes 5 days a week at 6 AM and 5 PM. I'll list that workout first because I do it first thing in the morning. I generally hit the gym at lunch time to get in my strength training. If you can possibly incorporate both workouts in during the day, you'll really notice your fitness level improve dramatically. Many just do the Outdoor Fitness class because it's extremely challenging and comprehensive. It's your call.

Today's Morning Workout;
This morning we hit the road for a little Speed Play or Fartlek Training. You can try this on the road, a treadmill, or any other piece of cardio equipment. The primary goal is to have fun with it. We ran from light pole to light pole. Run about 80-90% to a light pole, then slow easy jog to the next. Repeat. Sometimes I will throw in 2 or 3 light poles or stop lights to make it interesting. If you are doing this in the gym, you can pick it up from song to song, from commercial to commercial or minute to minute. It's your call. Be creative and have fun with it. Remember, 5-10 minute cool-down and stretching afterwards.

Strength Training Workout;
Yesterday we hit Chest/Shoulder/Triceps, today we'll hit Legs/Back/Biceps. This is one of my favorite formats, the Push-Pull breakdown. I've found that it works well to hit all the major muscle groups and allows plenty of rest in between. It's great for maintaining general fitness. Remember, this week is 2 Sets of 10-12 Reps.

• Overhand Pull-ups
• Barbell Squat
• DB Deadlift
• Chin-ups
• Single Leg Extensions
• Seated Cable Row
• Single Leg Curl
• Lat pull downs
• DB Calf Raise
• DB Shrugs
• Straight bar curl - focus on the negative
• Ab exercise
• DB Hammer curl
• Hanging knee raises
• Wrist curl
• Low-back Hyper extensions or Supermans

* I like to take 2 or 3 exercises at a time and rotate quickly through them to get my heart rate up and to speed up the workout.

Gut Check Workout;

• 10-15 Pull-ups
• 25 Starbursts
• 25 Fingers to Toes - lie on back, arms and legs extended in the air, try to reach up and touch fingers to toes, similar to a crunch
• 25 Mountain Climbers - single count
• REPEAT 4 TIMES

As usual, please let me know what ya think. I always appreciate your feedback. Enjoy the workout. Remember, "that's why we call it working out, not hanging out!" HOO-RAH! Have fun!

Joe Decker

About My Workouts

Hey Gang,

I've been getting some specific questions about my workouts and wanted to try to clear things up the best that I can. First, I've been competing in Powerlifting for 23 years, Strongman competitions for 10 years, and Ultra Running for about 10 years too. The daily and weekly workouts that I utilize are a combination of my years of competitive experience, college education, military background and rugged farm upbringing. This workout format is the same that I used to break a Guinness World Record for Fitness in 2000. Trust me, it will work.

Real quick, what is Fitness? Some say it's looking like a supermodel or having big muscles. Fitness is different things to many different people, but by definition fitness is a mixture of cardio endurance, muscular endurance & strength, flexibility and body composition. This is the definition of fitness that I subscribe too. This is what you will get from my workouts. My goal is to help you achieve total body fitness through a very comprehensive and well rounded workout format. The things we tend to value most in life are the things that we work the hardest to obtain. "Long. Strong. Fast. Fit!"

I hope this helps. Let me know if you have any additional questions.

Joe Decker

Chest/Shoulders/Tricep Workout

Hey Gang,

Like I said before, I'm going to try to change as many of the workout variables weekly as possible. From sets & reps to the number of days you workout per week. This will help keep it fresh, really challenge your body and get you the results that you want. The first workout that I list will be primarily a gym workout. The second will be a "Gut Check" workout that can be done at the local playground, home or at the gym. I'm going to start off this Monday with the Push muscles; chest, shoulders and triceps. Try to use as heavy of weight as possible for each set and move quickly between exercises. Each exercise will be performed for 2 Sets of 10-12 Reps.

-Easy One Mile warm-up Run

Workout

• Barbell Bench Press
• Overhead Press
• DB Incline Press
• Standing DB Arnold Presses
• Triceps Pressdown
• Cable Flyes
• Cable Rear Deltoids Cross-overs
• Parallel Bar Dips
• Front Raises
• Close-grip Bench Press
• DB Kick backs
• Weighted Sit-ups
• Hanging Knee Raises

* I like to perform and time the Gut Check Workout as soon as I'm done with the above workout. It'll only make you that much stronger if you do it while you're tired rather than doing it fresh all the time. Suck it up and knock it out!

Gut Check Workout

• 50 Jumping Jacks - one count
• 50 Overhead DB Presses - 3o lbs
• 50 Push-ups
• 50 Bench dips
• 50 Ab crunches
• 30 Jumping Jacks - one count
• 30 Overhead DB Presses - 3o lbs
• 30 Push-ups
• 30 Bench dips
• 30 Ab crunches
• 20 Jumping Jacks - one count
• 20 Overhead DB Presses - 3o lbs
• 20 Push-ups
• 20 Bench dips
• 20 Ab crunches

Email me at worldsfittestman@aol.com and let me know what ya think of these workouts. I would appreciate the input. It'll help me improve them for future use. Have a great day!

Joe Decker

Movie "300" Workout

If any of ya have seen the movie "300", you've probably wondered how the actors got those incredible physiques. Let me tell ya, it came through a tremendous amount of dedication, perseverance and training. Master Trainer, Mark Twight, of Gym Jones - Gym Jones - Knowledge - "300" put these guys on a pretty serious program of old school strength training. In addition, there was a high degree of accountability. Staying at home in bed was not an option. Best of all was their motto, "appearance is a consequence of fitness!"

Many of their workouts were similar to the one's that you guys do with me on a daily basis. Unfortunately you don't have 10 hours a day to workout. If you did, you might look like that too. This stuff works. "Only through hard work, dedication, motivation and perseverance will you see the results that you want and deserve. Remember this, no one owes you anything. "You get what you work for."

If you or someone you know is up for the challenge, listed below is the "300" Workout. It was a right of passage for the actors and stuntmen of the movie. I gave it a try today. It's tough as hell. Took me 12 minutes and 10 seconds and I was hurting! You will have to hang in there, work hard and just keep going. You can do it. Give it a try!

“300” Challenge
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count) -the link below has a video description of these
-50x KB Clean and Press @ 36# (KB must touch floor between reps) (I used a 35 lb dumbbell since I didn't have a Kettlebell)
-25x Pull-up
300 reps total

*Floor Wipers - Josh Hillis' Fat Loss and Fitness Articles: Video: Floor Wipers from the 300 Workout

This is definitely a keeper. Remember, if you can't do this on your first attempt, try, try again until you succeed. I'd love to hear your feedback concerning this workout. Drop me a line if you get a chance. Good luck!

Joe Decker

Oldie but a Goody!

I've been doing this workout for years but have never actually timed it. It's a good one. I'm going to modify it to make it a little tougher. The first set of numbers is for all my HOORAHS. The second set is a little easier. You decide which one to attempt. This might hurt! Ok, here we go;

Push-Dip-Pull Workout

1. 50 push-ups / 30 push-ups - This is the modified side - still challenging though
2. 50 dips / 30 dips
3. 10 Jumping Pull-ups (from the floor, you jump to the bar and do a complete pull-up. Lower yourself down slowly and drop to the floor. Repeat)/ 10 Modified
4. 40 push-ups / 25 push-ups
5. 40 dips / 25 dips
6. 10 Jumping Pull-ups / 10 Mods
7. 30 push-ups / 20 push-ups
8. 30 dips / 20 dips
9. 10 Jumping Pull-ups / 10 Mods
10. 20 push-ups / 15 push-ups
11. 20 dips / 15 dips
12. 10 Jumping Pull-ups / 10 Mods
13. 10 push-ups
14. 10 dips
15. 10 Jumping Pull-ups / 10 Mods
16. TIME

This is a good one. I like to try to do it a couple times a week. It really helps your push-ups and dips. The Plyo or Jumping Pull-ups will get your heart rate up too. Let me know how it goes!

Speed Ladder Workout

Ok guys, this morning was spent doing a little Speed work followed by lower body calisthenics. I have various distances marked out in the local park using my GPS. You can do the same, go to a track or use a treadmill. It's all good. I like the convenience of stepping out my door. Here we go.

Speed Ladder Workout

• 5-10 minutes of easy jogging
• 100 meter sprint - 15 sec recovery
• 200 m - 30 sec recovery
• 400 m - 1:00 min recovery
• 600 m - 1:30 min ''
• 800 m - 2:00 min ''
• 600 m - 1:30 min ''
• 400 m - 1:00 min ''
• 200 m - 30 sec ''
• 100 m - 15 sec
• 5-10 min easy jogging

This is a great workout to help increase your short and middle distance running. If you want to increase the intensity, try shortening the recovery time. This morning, we never rested for more than a minute the entire workout. Give it a try!

Can you hang?!

Starting today, Friday the 13th, I'm going to start periodically posting a challenging 10-15 min workout smack down. The length of the workouts will vary from day to day. They'll be a very comprehensive mix of all kinds of good stuff. I like to call it "Gut Check" Workouts. I'll do the workouts first to make sure that they are tough enough and to see if I can even hang. Then I'll pass them on to you. If you need to modify, go ahead. Use the format that I give you, but change the weight or distance if need be to make it challenging and doable for you. Give them a try, have some fun then post a comment on my Blog if you want. I'd like to hear what you thought of that particular workout. For instance, "I enjoyed it, that sucked, you suck or no friggin' way!" Feel free to pass the workouts along to all your tough guy/girl friends. See if they can hang!

Here's the workout I did today. It took me 9 min and 48 sec to complete. Not too long, but pretty challenging if you really push yourself for time. Go for it!

1) 15 Wide-grip pull-ups (Ladies - 20 modified)
2) 15 Overhead Barbell Presses w/135 lbs (Ladies - the 45 lb barbell)
3) 15 Palms facing ya/pinkies touching pull-ups (Ladies - 20 modified)
4) 15 Standing Presses w/60 lb dumbbells - both arms together - palms facing in (Ladies - 20 lb db's)
5) 15 Overhand palms away/thumbs touching pull-ups (Ladies - 20 modified)
6) 15 Overhead Presses w/135 lbs (Ladies - the 45 lb barbell)
7) 15 Chin-ups-palms facing ya-shoulder width (Ladies - 20 modified)
8) 15 Presses w/60 lb db's (Ladies - 20 lb db's)
9) 15 Pull-ups - palms away (Ladies - 20 modified)
10) 15 One-arm snatches w/60 lbs- both arms for 15 - weak arm first (Ladies - 20 lb db's)
11.TIME

"PAIN IS ONLY WEAKNESS LEAVING THE BODY!"