Workout Routines

Workout Routines -- Our library of Workout Routines contain sports, function and goal specific workouts, routines, programs, and plans that help beginners to elite fitness enthusiasts zero in and reach their fitness and performance goals faster.

The definition of power is the rate of doing work. Which is expressed as the amount of energy consumed per unit time. The equation is P=W/t or power equals work over time. So what does that really mean to us?

Shawnee Harkins created and designed FITLIGHT TRAINER programs that focused on sports performance and cognitive training, while helping to maximize metabolism and muscle.

For those of us who love to lift weights, cardio training is often an excruciatingly boring endeavor. Whether it be HIIT, steady state, or anything in between, when it is time to jump on the treadmill, stationary bike or elliptical the majority of us iron warriors cringe in disgust. But isn’t it this very type of mundane cardio that allows us to most efficiently burn off body fat and reveal the details of our hard earned muscles underneath? Not necessarily!

As a wrestler most of my career has revolved around weight management. Some of my practices are great and others are not the healthiest. I have been competing at the international level for 6 years and lose an average of 15-20 pounds to make my weight class. Which might sound crazy but if done right then over an extended amount of time it is not too bad. During that time, I have found a few very practical and easy things to manage weight.

American Football is like just about every other sport, in that it has a history of coaches with a little understanding of the sport's demands on its players. Football is a constant stop-start style to play, with the average play lasting no longer than ten seconds, followed by a much longer rest period. It's demands are closer to traditional sprinting and weight training methods. Compared to sports like Rugby or Boxing, where there is a far greater endurance element required. With that said, the sport has a big element of lateral mobility and technical considerations as well.

How do you stay on track for success in your new gym routine?

I touched a little on this a few months back. Now that you have decided to join a gym, you've setup your membership, you're ready to go, but how do you stay on track, be successful, have fun, and not fall into the Resolution wheel? First, what is your goal?

After reading a very popular website’s new article on Eccentric/Isometric training, I decided to put out a blurb about why they are dead wrong. In the title they refer to this as “the best way to lift weights”, I find this pretty humorous, as there are 0 studies citing this to be the most efficient way to get stronger, better movement patterns, more power or “mind-muscle connection”, all of which they claim this method can do.

I know for some of you money can be really tight and the thought of getting a gym membership, or buying some exercise equipment seems impossible. But that doesn’t mean that you can’t get the exercise we all need to be healthy! In fact there are many workouts you can do at home with no equipment at all, some of them you can even do while watching TV!

IFBB Pro Karina Nascimento's Butt Blast Cardio Workout

VERTICAL PRESS: No weight, but if you’re advanced, put plate of 25 to 45 lbs on each side. Bring the knees all the way down to the chest. Get full extension to work your gluteus muscles better. 30 reps

Before getting into what you should be doing for your forearms, let’s take a look at the major muscles that make up this body part:

*Pronator teres – the middle and thickest part of the forearm located on the inside

*Brachialis – the short part of the outer section of the forearm that is connected to the bicep

*Brachioradialis – the top inner part of the forearm that runs all the way down from your bicep to the wrist

When it comes to time, we’re all tapped out. If we only had more of it, we’d get that body we really want, right? Well, before you skip training and blame it on “your busy schedule” consider this;

Having less time to train is your new secret weapon.


To adjust the following workout for competition: 



  • Increase Cardio to 2 times per day, keep workout the same but change the following:
  • Monday: Shoulders- Faster Super Set- Press & Side Laterals (30,25,20,10)
  • Wednesday: Legs- Super Set Leg Press & Extensions (30,25,20,10) and add in some Lunges with Weights


One of the top questions I get as a personal trainer and competitor is, “What can I do to work out my abs?” We all know that endless hours of crunches are useless without proper nutrition. Those “cuts” that we want so bad can only come out if we strip ourselves from the layer of fat hiding them.

If you have cleaned up your eating habits, have taken the nutrition advice from our team, and have started using our products, then that six pack will come out in no time!

It’s officially summer; the season for bikinis, flip flops, and vacation time! Some of us may already be making plans to travel, but this doesn’t mean all our efforts in the gym have to be put on hold. As a sponsored athlete, I often travel to different venues to work the booths at competitions. I go through the process of packing my meals, supplies, and am ready to roll!

If you use a specific training technique long enough, it will eventually stop producing the desired results. As strength coach Charles Poliquin has stated “A program is only as good as the time it takes for you to adapt to it”

When traditional hypertrophy methods lose effectiveness, advanced techniques can get you out of a training rut.

I have a saying: “If you want your muscles to grow, you cannot ‘whisper’ at them – you must SCREAM!” What I mean by this is that the human body is not a big fan of spending it’s limited energy on building giant lats, pecs and delts. Our physiology has evolved to prioritize fighting off bacteria, illness and disease, while continuously attempting to keep everything in balance, or a state of homeostasis.

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