Here is this month’s edition of Workout Espresso for WellBella Magazine.  Make sure to grab your copy to get all the sets, reps, and instructions.  WellBella is only available at your local GNC.

Coach Rylan

Playground Mini-Circuit #3

Complete each exercise, one after the other, taking no rest between exercises.  Take a 60 second rest at the end of each circuit, and repeat for a total of 4 circuits.  To add cardio to this circuit, complete 60 seconds of jogging in place or jumping jacks at the beginning and end of each circuit.

a)  Swing Jackknife:  8-10 Reps
b)  Swing Wheelbarrow:  3 paces forward and 3 paces backwards x 6
c)  Swing Pull-Ups:  12-16 Reps with both arms, 6-8 reps when doing each arm individually (preferred option)
d)  Jogging In Place or Jumping Jacks:  60 seconds (optional)

Coach Rylan

Playground Mini-Circuit #2

Complete each exercise, one after the other, taking no rest between exercises.  Take a 60 second rest at the end of each circuit, and repeat for a total of 4 circuits.  To add further cardio to this circuit, complete 60 seconds of jogging in place or jumping jacks at the beginning and end of each circuit, in addition to the step-ups.

a)  Slide Pushup or Decline Slide Pushup:  8-10 Reps (if you can complete a full 10 reps of the regular slide pushup, switch to the decline slide pushup)
b)  Step-Ups:  60 seconds of continuous step-ups
c) Bar-Dips:  8-10 Reps (use the most difficult version you are able to perform with perfect form)
d)  Jogging In Place or Jumping Jacks:  60 seconds (optional)

Coach Rylan

In the heat of summer, few of us like the thought of being cooped up in a stuffy gym.  With these playground exercises, I hope to inspire you to take your fitness program outside for a change, and use some of the many excellent resources you can find at any park or playground.  This is the first mini-workout in a three part series.

Playground Mini-Circuit #1

Complete each exercise, one after the other, taking no rest between exercises.  Take a 60 second rest at the end of each circuit, and repeat for a total of 4 circuits.  To add cardio to this circuit, complete 60 seconds of jogging in place or jumping jacks at the beginning and end of each circuit.

a)  Chin-Downs:  8-10 Reps (for each full chin-up you can do, take one rep off)
b)  Reverse Pull-Ups:  12 Reps (high bar) or 8 Reps (low bar)
c)  Hanging Knee Lift:  8-10 Reps (pause by resting feet on the ground if need be, but don’t let go of bars)
d)  Jogging In Place or Jumping Jacks:  60 seconds (optional)

Coach Rylan

For this month’s issue of WellBella magazine, I was asked to give some tips that would help women get sculpted shoulders for the summer.  Check out the video, and get all the workout details in the June issue of WellBella magazine, which can be found at your local GNC store.

Coach Rylan

A good friend of mine, Brynne Morrice, is an actor living in Manhattan.  He happened upon a Barnes and Noble one day, and decided to irritate some security guards with this camera.