Workout Wednesday at Error: Operator

We're going to change things up at E:O for one day only - and turn our focus to all things fitness. So we have prepared the following mega post with inspirational photos, videos, and some short, simple workout programs to get you on the fast track to a fitter lifestyle.

We are all lacking in motivation some times, so check out these awesome motivational pictures, courtesy of SimplyShredded.com.

More after the jump...

Workouts:

Working out doesn't have to be a complex process. CrossFit, a US based fitness company with affiliated gyms all over the world, describes its strength and conditioning program as “constantly varied, high intensity, functional movement," with the stated goal of improving general fitness and athletic ability. Workouts are often very simple - combining basic movements and exercises in timed or measured workouts.

Try this beginner's CrossFit workout. Time how long it takes to complete all 5 sets, record your time, and set a challenge to improve this with a repeat workout in four weeks time:

If a single workout is not what you are looking for, then MusclePharm Co-Founder Cory Gregory's 'Bizzy Diet' 3 week program could be the one for you: 

Here's the workouts. If you are unsure of any of the exercises, check out the explanations here: 

Workout A: Upper Body + Cardio
Note: The entire workout is performed without rest. 

Cardio Intervals 1: 20 min total (1 min walk, 1 min run repeat for 20 min)  

Weightlifting Circuit: 2 rounds

Barbell Bench Press - Medium Grip 20 reps
One-Arm Dumbbell Row 20 reps, per arm
Standing Military Press 20 reps
Barbell Curl 20 reps
Tricep Dumbbell Kickback 20 reps

Cardio Intervals 2: 10 min total (Treadmill - 5 min steady state, 5 min high intensity)

Weightlifting Circuit: 2 rounds

Barbell Bench Press - Medium Grip 20 reps
One-Arm Dumbbell Row 20 reps, per arm
Standing Military Press 20 reps
Barbell Curl 20 reps
Tricep Dumbbell Kickback 20 reps

Workout B: Lower Body + Cardio
Note: The entire workout is performed without rest.


Cardio Intervals 1: 20 min total (1 min walk, 1 min run repeat for 20 min)  

Weightlifting Circuit: 2 rounds

Bodyweight Squat 20-30 reps (advanced lifters can add weight)
Dumbbell Lunges 15 reps, per side
Standing Dumbbell Calf Raise 30-50 reps
Crunches 30-50 reps
Crunches - Elbows to Knees 30-50 reps

Cardio Intervals 2: 10 min total (Treadmill - 5 min steady state, 5 min high intensity)


Weightlifting Circuit: 2 rounds

Bodyweight Squat 20-30 reps (advanced lifters can add weight)
Dumbbell Lunges 15 reps, per side
Standing Dumbbell Calf Raise 30-50 reps
Crunches 30-50 reps
Crunches - Elbows to Knees 30-50 reps


So there you have it, a great program for all fitness levels that keeps things simple, but has plenty of variety to ensure maximum results. Read more about the program here.


Lastly, in the words of the greatest bodybuilder that ever lived: