Inclement Weather: In-Home Upper Body Workout

Let's try this upper body sequence in a different way. Al exercises have easy names. The agility/power pick 3 emphasizes more power exercises.

Holds = 30 seconds | Power = 10 to 30 seconds | Strength = 8 to 12 reps | Isoation = 12 reps

Holds (Pick 2): 

• Double Arm Push-up Hold
• Single Arm Push-up Hold 
• Handstand
• Incline or Decline Push-up Hold
• Inverted Row Hold
• Pull-up Hold
• Overhead Press Hold
• DB/KB Chest Press Hold
• Landmine Hold

Agility/Power (Pick 3):

• Decline or Incline Plyo Push-up
• Plyo Pull-ups
• Plyo Push-up
• Seater Plyo Chest Press
• Seated Plyo Rows 
• Weighted Boxing

Strength (Pick 2):

• Seater or Standing Chest Press
• Seated or Standing Overhead Press
• Inverted Rows
• Landmines
• Weighted or Unweighted Pull-ups
• Weighted or Unweighted Push-ups

Isolation (Pick 2):

• Biceps Curl
• Shoulder Front Raise
• Shoulder Lateral Raise
• Shoulder Y-Raise
• Triceps Kickback
• Triceps Press
• Triceps Pull-Down 
• Wrist/Forearm Curls
• Wrist Roll-up

Use BBs, DBs, KBs, Cables, Body Bars, etc.

Nah, you're not allowed to have weak arms.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

10 Items: 10 Best Family Fun Outings

In random order, see below ten of the best family fun activities that you like to do. Anyone can have fun with them:

Bowling - (See Bowling Confidence) - Get everyone out for this fun activity.

Archery - I have shot an arrow, but I have never shot a nerve one at an archery park, which is the activity here.

Miniature Golf - It's always been fun.

Trampoline Park - The new fun activity with plenty of more fun once you get indoors.

Axe Throwing - I have not tried it yet, but everything points to fun.

Ice Skating/Roller Skating - Always fun, and it feels good to bring your own skates.

High Ropes Course/Adventure Climbing - no need to get too crazy, but head to a course and zip line everywhere.

Driving Range - make sure there are other things to do because you may only wish to hit a certain number of golf balls.

Curling - this is solid fun.

Skiing/XC Skiing - if you live near a resort or cross country ski location.

Do you have any other activities? Which ones do you like to or hope to do?

Much success to you | Derek | @teemptraining |derekteempt@gmail.com 

Bowling For Confidence

My bowling average is 121.

Do the math on my three games in one from this week:

Game #1: 95 - the first time I finished under 100 in a very long time. I just had a bad game lol.

Game #2: 138 - back at it!

Game #3: 130 - OK, phew!

138 + 130 + 95 = 363 pins

363 pins / 3 games = 121 pin average.

Landed the average on the dot! I did miss a chance to perform above my average but look at the comeback - I dodged a below average showing lol.

Phew!

My wife...she kept increasing her total pins and high score throughout the night as well. Proud of her. She has a very good attitude and knows how to have fun.

Mindset Shift. My personal goal of never scoring below 100 ended after, at least, a 25+ year run. But, the current average stayed the same, which meant I had attack game #2 a little differently. The fun was had the entire time, but the mind shift had to work.

Your come from behind story has a shift. A needed shift.

You know this post causes for a family activity lists even if I or if you have never experienced the activity. Bowling, honestly, is a great activity for anyone - low impact and bona fide fun for anyone in your group!

Will you include bowling in your fun activities for 2023?

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Lower Body Workouts: 4 No-Hands

I find inspiration for many posts while looking at life happen in front if me. For this one, I saw my daughter perform weight shift lateral lunges and thought, Eureka! That's a post. Lol.

So, before I share a few exercises, taking your upper body motion out of lower body movements will cause you to recruit more control in your hips. If you control your hips, you control the movement better. So, at times it is good to perform exercises without excessive upper body movement. A big example, run with your arms stretched out and your hands clasped versus normal arm swing running.

Now, other no-hand lower body exercises:

1) Lateral Lunges. You will need good hip control. Typically with this exercise, your upper body is active as it counter balances. Take out the upper body portion by crossing your arms over your chest or by clasping your hands together as they rest on your stomach.

2) Single Leg Bridges. Crossing your arms over your chest or folding your your arms are best.

3) Sprints. As in the example above, hold your arms out or cross them over your chest. It will feel different.

4) Duck Walks. Either put your hands behind your head or cross your arms...over your chest.

Form is key in the execution of these exercises. With active upper body mechanics, you get balance assistance. Without the extra help, you don't receive balance assistance. So, change back-and-forth between non-hands and hands.

Bonus No-Hands: Single Leg Deadlifts with or without a weight vest.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

One More for Cava

Happy New Year, @CAVA! It was a good eating year. 👏🏾👏🏾👏🏾

I don't have to say much with this post.

During the holidays, you probably have food traditions, right?

• Cook certain foods at home
• Delivery
• Eat in at a restaurant
• Pick-up
• Eat at a party, friends, or family member's house
• ...Costco sample day.

No matter your tradition, the last traditions for the year are on display this week. For my family and I, we enjoyed, for the 10th time in 2022...

CAVA.

Cava was our last meal outing of the year, but it is so good. (See Cava Yum). 

Have you tried it?

Does your city have it yet?

Plan on going to a CAVA in 2023.

Honestly, I finished my bowl...nah, I inhaled my bowl because I was hungry. My son made a good choice to go to the eatery.

When the children love CAVA, you feel good as a parent. I genuinely think they will pick CAVA over any other eatery.

I'm fine with that.

Last thing...CAVA has the best fresh drinks. They're not too sugary and have the best lemonade. Truly...the best lemonade.

Your good choice is around the corner.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

2023: What's in Store?

Do you write out your physical goals that you would like to achieve in the new year?

Only the physical ones for this list.

It may take all year to achieve them, but at least you can work at them for 365 days. The goals may change too within the year, which is a sign of progress because it shows your activity level and path.

So, here's my shortlist for 2023:

Run at least one 5k - regular or neighborhood 

Run a 10k - regular or neighborhood 

Run a grassy course

Bike a few trails 

Play roller hockey at least 10x

Play ice hockey or skate at least 20x (in addition to coaching)

Play at least one game of Handball

Hit the driving range at least 1x

Good list so far right?

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Upper Body Push-up Tri-Set

The tri-set is a great asset to have in an in-home training program. So, when you don't want to leave your house but still wish to get in a workout, you can look to certain tri-sets. Below is a push-up tri-set to enhance upper strength:

Incline Push-ups >>> Regular Push-ups >>> Decline Push-ups | Rest interval b/t push-ups = 0s to 10s | Rest interval between sets = 10s to 60s

Incline Push-ups (hands elevated) - Your hands can be placed on stairs, on a chair, or other elevated surface. Bust out 20 seconds of push-ups.

Regular Push-ups (hands and feet leveled) - Bust out 20 seconds of push-ups.

Decline Push-ups (feet elevated, hands on floor) - Again and last one, bust out 20 seconds of push-ups.

You can elevate your hands and feet on any surface. 

You pick a desired rep range, using numbers, time, or reaction. Reaction will use a voice, other sound, or light.

You can have fun with this sequence.

Meet your push-up goals!

Much success to you | Derek | @teemptraining | derekteempt@gmail.com