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 Happy October to you all! It’s a nice time of year, hear in NYC. The temps are cool but not cold and the leaves are changing in Central Park.
And now on to the musings and random thoughts….. - I have a cold. I do everything I can to be healthy. I rarely get sick or even have a cold. I let my sleep slip a bit last week. Wife was out of town and I had the duty. Got about 1.5 hours less sleep a night for three nights. I really think that was my downfall. My message to you—sleep is critical to remaining healthy. Get 7.5+ hours a night.
- Put your Blackberry/hand-held tech device down when you are around your kids or friends or spouse/partner. Be present for them.
- Good cold weather breakfast - Steel Cut Oatmeal with some raisins or cranberries. Good for you on many levels. Just keep the portions under control.
So today I just wanted to share a little workout I keep in my inventory. I first started doing it back when I was at the Naval Academy. It is a workout that some of my crew (rower) friends showed me. It is based on a workout the East German (when it existed) rowing team use to do. Way back when, the East Germans dominated many sports including rowing (okay, maybe there were some performance-enhancing activities going on, but aside from that….). The workout is designed to build muscular endurance and to increase your aerobic capacity. If that sounds confusing, I will tell you it will make you very fit and definitely help you burn calories. The workout is simple in that it combines one strength exercise with one aerobic movement. Use very light weights, especially when you first start. You can try the workout below or modify and create your own. You just need to have a strength exercise and to combine with an aerobic movement. The most important aspect of this workout is to go as hard as you feel comfortable (max reps) and to watch the clock. I find that it is good to have a stop watch or big clock nearby when doing this workout. This is also a great workout to do with a partner. One of you can do the strength exercise while the other does aerobic movement. Mike’s East German Workout - Chest Press on bench for 1 min, then Jumping Jacks for 1 min, then 30 seconds rest.
- Lat pull-down or assisted pull-ups for 1 min, then alternating Step Ups to Reebok step or low bench, then 30 seconds rest.
- Bent over row for 1 min, then skip rope (or JumpSnap skip) for 1 min, then 30 seconds rest.
- Standing barbell shoulder press for 1 min, then 1 min of shadow boxing, then 30 seconds of rest.
- Squats for 1 min (holding dumbbells if you are in good shape), then jog in place for 1 min, then 30 seconds rest.
- Reverse Lunge for 1 min (holding dumbbells if you are in good shape), marching with very high knees for 1 min, 30 seconds rest.
- Sit-ups with hands on hips for 1 min, skip rope (or JumpSnap skip) for 1 min, then 30 seconds rest.
If you are in good shape, rest two minutes at the end of the seven stations and then repeat the workout. Ultimate goal is to do #1-7 three times through.
Be great!
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Mike has over 10 years of experience in the fitness industry. His clients range from celebrities to athletes of every caliber to complete novices. His expertise lies in program design and creating fitness solutions for individuals and organizations. His broad base of knowledge, unique background and deep understanding of the human body, combined with an innate sense of creativity, enable him to build safe, effective and enjoyable workout programs. Mike’s experiences ranges from basic weight loss and general conditioning to injury rehab, pre- and post-natal protocols, as well as training for endurance events including triathlons, marathons and cycling events.. 
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