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7-5-17 workout

**Important note: Before doing any kind of physical workout, I suggest you eating a 100-200 calorie snack an hour to 1.5 hours before training. One of my favorites is a banana, they contain about 90 calories depending on size. It is also important you drink water before, during and after each workout. There is a noticeable difference in my performance linked to the amount of water I drink.

Today I met with Sam and my friend Patty to do a partner workout. It was a blast, never really done it before. I highly recommend working out with a buddy if you haven't. I found it makes the time go really fast and helps push you a little because someone else is watching you. I will list all of the exercises we did today. Sam had us doing a round of two workouts. We'd each do a set of 12 reps and then switch exercises with each other. We would complete 3 sets for each exercise, taking 30 sec-60 sec of rest between each set. It is important to take this rest to allow the muscles time to rest between sets. Found this interesting article that breaks it down based on what type of exercises your working on.

Round one

1. close grip back row using the TRX (if you don't have access you could do a simple bent over back row. 12 reps

2. using the bosu ball we placed our hands on the flat side of the ball and hopped our feet back behind us and back forward and to each side. Doing this exercise for 30 secs

Round two

1. Step ups on a 17inch box, 6 each leg.

2. using an exercise ball do a full V up. Lay on your back legs and arms stretched out, bring ball to feet and bring back down to ground, repeat 12 reps.

Round three

1. Ball slams with a weighted ball.

2. kettle bell swings for 30 seconds.

Finish with cool down cardio, walking for 10 minutes on the treadmill.

Sam's next clients were coming in at the end of our workout, a husband and wife. They happen to be two of my friends. I haven't seen either of them in over a year. They have been working hard and collectively lost over 80lbs. I had no clue they were meeting with him that day, it was such perfect timing and a nice surprise.

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