Fitness - Home & Realty Magazine

Examples of My Fitness Workouts

Hello fitness enthusiasts,

The last article I wrote gave you a few examples of mixing up your fitness program and how to get more done in less time. So I figured I would continue for the month of July and August with more examples of my fitness workouts for you. I will not go into the science about why this works. Mostly, because I really don’t think you’re that interested in the science just the results you will get from following what I say right?

A quick disclaimer before I continue. Please remember these are my workouts. I am a professional and have been working out intensely for years. I conditioned myself to this point and try to “push the envelope” every workout, except when I have pain. Listen to your body and do what you can do. If I have an exercise in here that you cannot do then modify it or make the exercise easier is some way. If you need help with this I am just a phone call or email away.

The workouts here follow the same approach as last months article. Do all the exercises in a circuit fashion without rest until every exercise is completed. Then rest between 1-3 minutes between circuits. You will be blasted by the time you are finished with these workouts. If you are not then you are not using heavy enough weight, taking too much time transitioning between exercises or resting way too long between circuits. Keep a stopwatch or use your smart phone to watch your rest periods. Keeping track of this will surprise you!

Here’s an example of my Chest & Core workout.

Barbell Bench Press x of 12, 10, 8, 6, 4 reps followed with a drop set of narrow feet width with 135 x Max reps. I increase the weight each set starting with 195-205 after a few warm up sets. I immediately follow my bench press with either Hindu Push Ups x 25 reps or Close-Grip Push Ups or Staggered Push Ups. I like to add in push-upsafter my bench press to make sure I don’t lose endurance on my body weight exercises. Sometimes I will keep the Bench Press solo to focus on lifting heavy weight, (no superset). Also I will try to mix up between Incline, Flat and Decline weekly. Lately, I have focused much more on Incline Bench Press to focus on building my upper chest as well as just shoulder width Bench Press keeping my elbows tight to the body similar to a military push up to focus on my inner chest.

Circuit # 1
Incline DB Chest Press on bench, 3 x 10-12 reps
TRX Atomic Push Ups, 3 x 15-20reps
SB DB Chest Flyes, 3 x 12-15 reps
SB Crunches w/ 10-15 MB overhead with arms extended, 3 x 15-20 reps
Rip Trainer Straight Arm Rotations with pivot 3 x 30 sec each side

Decline DB Chest Press, 3 x 10-12 reps
Incline Chest Press Machine or Hammer Strength Alt Chest Press, 3 x 10-15 reps
Cable Crossovers, 3 x 15 reps or TRX Chest Press or TRX Chest Flyes, 3 x 15 reps
MB Squat, Press, Slam, 3 x 15 reps x 12-15MB (sand filled med ball)
Rip Trainer Hockey Slap Shot, 3 x 30 sec each side

I do the above circuit as fast as I can then rest 2-3 minutes depending on how I feel. So I have 3 chest exercises followed by 2 abs exercises done in circuit without rest until completing the last rep on the Rip Trainer, which gets your heart rate pumpin’. This is just an example of how I put exercises together and get more done in less time. I do usually 2-3 circuits per muscle group. I recommend that you do this combining different muscle groups. You will be amazed how fast your workout goes and how much you sweat. If you wear a heart rate monitor it will really blow your mind when you start doing the explosive movements on the TRX or the Rip Trainer and throw some burpies with push-ups in the mix! This is what keeps me lean. Next article I’ll throw in both my back routine and my arms! You really have an endless amount of information on Instagram, YouTube, Facebook, and Twitter. I heard that Dwayne “The Rock” Johnson put his workouts on his Twitter account so try his too. I’m sure they will kick your butt!

Here is what Dwayne Johnson says about his own training as posted on

{“I love training when the sun is coming up because it allows me to put on my headphones and step off the crazy treadmill that is everyone’s life. I have my headphones on and I’m listening to my music, and I’m 100 percent focused. There’s no wasted time or effort when it comes to me and the weights.”

“I work out for about 90 minutes, or maybe an hour and 45 minutes. When I hit the gym, I’m coming! I train hard, I come to kick ass—clanging and banging. With something like “Hercules,” I was in costume and make-up for a few hours before shooting, so I’d have to get in the workout early.” …

“Working out anchors my day,” he says. “For me, training is my meditation, my yoga, hiking, biking, therapy all rolled into one. I love it.}

Read his entire workout and diet here:

I would love to hear you feedback on what exercises you all do. Post them on my Facebook page at:

To your health and well being,

Nathan Rose, CPT