workout

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

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CardioandWeights.com is the official blog for Team Nutrition Train 

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 
Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 
3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/
5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

Image result for dumbbell flat bench women

Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

Image result for women bosu push ups

Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

Image result for inclined db bench press women

Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Image result for wide grip pulldown women

Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Image result for reverse grip close grip pulldowns girl

Sets: 3 Reps: 8-12

Seated Cable Rows

Image result for seated cable rows girl

Sets: 3 Reps: 8-12

Lower Back Extensions

Image result for lower back extensions women

Sets: 3 Reps: 10

21’s

Image result for 21s exercise women

Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

Image result for lateral raises women

Sets: 3 Reps: 8-10

Frontal Raises

Image result for frontal raises women

Sets: 3 Reps: 8-10

Shoulder Press

Image result for shoulder press machine woman

Sets: 3 Reps 8-12

Rear Delt Rows

Image result for rear delt row pulley

Sets: 3 Reps: 10 

Rope Triceps Extension

Image result for rope triceps extension

Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

Image result for bench dips women

Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

Sumo-squat-with-kettlebell-jamie-watling

Sets: 3 Reps: 10-12

wall-sit_thumb

Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

Like the workout? Share with friends!

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

Full-body Workouts

Full-Body Workouts

I as a trainer do not prefer full-body workouts. I think that they don’t progress my clients as fast in the strength department and become too routine. Clients who see strength changes week to week see better results in my opinion, however if you want to do a full-body workout, here is my suggestion.

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Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 15 body weight squats x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 3 sets of walking lunges

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

 

Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping: http://bit.ly/28JVFeR.

 

 

Good luck everyone!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

How to Succeed and Win in a 30 Day Weight Loss Challenge

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.

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Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

  1. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
  2. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  3. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  4. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  5.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack: https://1stphorm.com/a/NutritionTrain/3e6471bc

Commander Go Pack: https://1stphorm.com/a/NutritionTrain/055c8bfd 

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful in challenges.

 

Thank you for reading and good luck with your weight loss in your 30 day challenge!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

 

 

Do it at home workout- Updated!

Do it at home workout:

Can you really gain muscle and lose fat without going to the gym?-YES! YES! YES!

90% of getting the body you want is nutrition. This means eating within your diet.

10% is the gym/working out

Dustin & Christina’s Do it at Home Workout:

We separate body parts into three different workouts so that you don’t workout every body part each day. Each workout should take no more than 20 minutes. If you cannot do a complete workout, that’s okay, work yourself up to it.You should still do cardio at least 3-5 days a week, even on workout days. If you have questions ask!

Day 1: Legs

I suggest Christina and Dustin’s famous Booty Workout:

3 sets of walking lunges (10 steps)

superset*

3 sets of wall sits (30 seconds)

superset*

3 sets of body weight or sumo squats (10 squats)

*Superset means without rest go to the next exercise. So you would do 1 set of Walking Lunges, do 1 set of Wall Sits, do 1 set of Squats. Take a minute break and repeat for 3 times.

Finish the workout with 3 sets of burpees (Try to do 10 burpees).

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Day 2: Chest/Triceps/Shoulders

3 sets of push ups/girl pushups/etc. (girl pushups are where you are on your knees doing a pushup, closer knees are to your chest the easier)

3 sets of chair dips (closer you keep your legs to the chair, the easier it is) 10 reps

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3 sets of close grip/diamond pushups (keep hands close together) 10 reps

3 sets of wide grip pushups (hands wide apart) 10 reps

3 sets of lateral raises with weight (this can be real weights, or something that weighs a few pounds, you can do it one arm at a time if you only have one weight).  10 reps

Image result for lateral raises at home

 

Finish the workout with 3 sets of 10 burpees

Day 3: Back/Biceps

standing_russian_twist

Twists (hold something out in front of you, and twist slowly from left to right for 30 seconds) 3 sets

reverse-snow-angel

Reverse Snow Angels: How to: Position yourself facedown on the ground with arms at your sides and palms facing down. Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back (a). Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head (b). Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
Beginner modification: Move the arms only halfway so that they are even with your shoulders and then return to the original starting position.

 

Image result for back bridge

Bridges (lay down flat on back, have knees bent pivot waist to sky 10 times) 3 sets

 

dolphin-kick

Dolphin Kicks: How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support (a). Straighten out your legs while raising them up while engaging your abdominals, glutes, hips and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement (b). Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
Beginner modification: Move the hips slightly further up the bench so the trunk is better supported.

5 sets of towel curls (Wrap towel around foot and with both hands try to pull your leg up while your leg is forcing you to try harder, this should tighten the biceps) 10 reps

Image result for towel curls

Kick butt and take names!

After you workout you should eat a lean protein and simple carb shake that will help your muscles grow and recover. I suggest the post workout stack from 1st Phorm. You can purchase and read more about it here and receive free shipping: https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain

Dustin/Christina Holston

Personal Trainer/Sports Nutritionist

teamnutritiontrain.com

cardioandweights.com

3 Day Workout

A friend of mine does cardio 5 days a week by riding her bike, and wants a 3 day workout split to tone and grow muscle. Here is my suggestion:

Day 1:

Chest + Triceps

5 sets of dumbbell flat bench (10-12 reps, no more than 60 seconds rest between sets)

3 sets of dumbbell inclined bench (10-12 reps, no more than 60 seconds rest between sets)

5 sets of dips (either on a dip station, or dips from bench) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of triceps pushdowns (either straight bar or rope) (10-12 reps, no more than 60 seconds rest between sets)

Day 2: Back and Biceps

5 sets of pull-ups or lat pull downs on machine (wide grip) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of chin-ups or lat pull downs on machine (close grip) (10-12 reps, no more than 60 seconds rest between sets)

3 sets of Seated Cable rows or Bent Over Dumbbell Rows (10-12 reps, no more than 60 seconds rest between sets)

3 sets of hammer curls (10-12 reps, no more than 60 seconds rest between sets)

3 sets of preacher curls (10-12 reps, no more than 60 seconds rest between sets)

3 sets of inclined dumbbell curls (slow reps, squeeze at top, 8-10 reps)

 

Day 3: Legs + Shoulders

Racetrack lunges- go into cardio room or open area. Grab two dumbbells and walk in a circle. 3 sets

supersetted with

Wallsits- 30 seconds for 3 sets

supersetted with

dumbbell squats- grab a heavy dumbbell from the top of the weight, squat until it touches the ground and back up. 3 sets of 10

*Supersets are sets without rest where you go from one exercise to another back to back

Lateral Raises- 3 sets, light weight, 12-25 reps

Frontal Raises- 3 sets, light weight, 12-25 reps

Shoulder press (machine or dumbbells)- 3 sets, moderate weight (8-12 reps)

Rear Delts- 3 sets, light weight, 12-25 reps (you can do this on a reverse pec deck machine, or attached a rope to a pulley, put it face level, pull rope towards face concentrating on your back shoulders).

 

 

Kick ass, take names.

 
Dustin

Intermediate 5 Day Workout Split

15-20 minutes of cardio daily.

Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).

Day 1- Arms

Biceps:

4 sets of alternating Hammer Curls (8-12)

3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep (8-12)

3 sets of inclined bicep curls (slow, squeeze at top) (8-12)

Triceps:

4 sets of triceps rope extensions (8-12 reps)

3 sets of dips (8-12)

3 sets of  overhead extensions (8-12)

Day 2- Legs

5 sets of leg extensions (8-12)

5 sets of leg curls (8-12)

3 sets of squats (skip if needed) (8-12)

3 sets of leg press (8-12)

5 sets of calves (8-12)

Day 3- Back + Shoulders

4 sets of pull downs (8-12)

3 sets of close grip pull downs (8-12)

3 sets of lawn mowers or bent over barbell rows (8-12)

3 sets of seated cable rows or 3 sets of t bar row (8-12)

3 sets of shoulder press (8-12)

3 sets of lateral raises (8-12)

3 sets of frontal raises or 3 sets of steering wheels (8-12)

3 sets of rear delts (8-12)

Day 4 Bench

5 sets of flat bench: 15, 12, 10, 8, 6 (increasing weight each set)

3 sets of inclined bench (8-12)

3 sets of flies variety

Day 5- Pump Day*

5 sets of shrugs (20 reps)

5 sets of close grip bench (20 reps)

5 sets of pull downs (20 reps)

5 sets of leg extensions (20 reps)