Work to Muscle Failure

 

Think you can handle this week's workout? Try it now!

 

 

BASELINE WORKOUT:

Lower Body Circuit #1 – QUADS

1. Sissy Squats  - Stand with your legs shoulder-width apart and your heels on your dumbbells. (15)

2. UFCS – Squat, go down on one knee Alt. (15)

3. Front Lunge – one leg goes forward, other stays put (15)

4. Power Burn  - Sissy Squats / UFCS / Front Lunge (10-15 reps all at once) 

Lower Body Circuit #2  - HAMSTRINGS

1. Deadlifts – lifting barbell flat back (15)

2. Bridge Extensions – upside down push up, torso in air (15)

3. Reverse Planks – Sit down on an exercise mat with your legs stretched out in front of you. Place your arms behind you with your hands palms down on the mat and your fingers pointing forward. Keep your hands flat. (1 min)

4. Power Burn – Deadlifts / Bridge Extensions / Reverse Planks  (10 reps all at once)

Lower Body Circuit #3 – GLUTES

1. Front Squat with Weights (15)

2. Ski Lunges – lunge side to side, feet on ground, shift body weight back and forth (15)

3. Alt Squat Kicks – Squat and kick to the side (15)

4. Power Burn – Front Squat / Ski Lunges / Alt Squat Kicks (10 reps all at once)

Upper Body – Circuit #1 – CHEST

1. Chest Press (15)

2. Reverse Flys – turn pinkys in, twist to the top (15)

3. Alt Presses – alternating, pushing hand with dumbbells to ceiling (15)

4. Power Burn – Chest Press / Reverse Flys / Alt Presses (10 reps all at once)

Upper Body Circuit #2 – BACK

1. Wide Row – knees bent, feet shoulder width apart, bending over, arms out with weights, palms facing down, elbows up toward ceiling, squeezing back (15)

2. Renegades – down on ground with weights, alternate rowing (15)

3. Dumbbell Pull Over (floor) – hold weight both hands over head and back down on mat (15)

4. Power Burn: Wide Row / Renegades / Dumbbell Pull Over (10 reps all at once)

Upper Body Circuit #3 – BIS/TRIS/SHOULDERS

1. Close Grip Hammer Curl – knuckles out, bicep curl (15)

2. Straight Arm Kick Back – flat back, elbow facing back wall and extend in hammer grip to the back wall, return to start and repeat (15)

3. Arnold Press – military press, bottom of contraction, bring elbows in (15)

4. Power Burn: Close Grip Hammer Curl / Straight Arm Kick Back / Arnold Press (10 reps all at once)

AB’S Circuit #1 – UPPER ABS

1. Straight Leg Crunch – crunch with back on mat, legs straight in front (15)

2. Legs Up Crunch – legs are straight up, back on mat, crunch (15)

3. Tall Sit Up – sit up, come up 45 degrees then do a full sit up (15)

4. POWER BURN: Straight Leg Crunch / Legs Up Crunch / Tall Sit Up (10 reps all at once)

AB’S Circuit # 2 – LOWER ABS

1. Reverse Crunch – knees bent 90 degrees, sit up, feet on ground (15)

2. Single Leg Jack (ALT) – touch one toe, lower alternating. (15)

3. Power Burn: Reverse Crunch / Tummy Tuck / Single Leg Jack

          (6 each side for single leg jacks)

ABS CIRCUIT #3 – OBLIQUES

1. Sumo – Stand with your feet wider apart than shoulder-width, as shown. Turn your toes out about 45 degrees. Keep your shoulders back and your hips tucked (15)

2. Windshield Wipers – light crunch, shoulder blades off the floor, feet off the ground, knees wipe side to side (15)

3. Side Planks (ALT) – body position (sideways), palm on ground, arm straight, feet placed on top of each other, body off the ground (1 min)

4. Power Burn:  Sumo / Windshield Wipers / Side Planks (6 each side) – (10 reps all at once)

COOL DOWN – STRETCH IT OUT (2 Minutes)

1. Knee Cross-Overs

2. Single Leg Knee to Chest

3. Hamstring Stretch

4. Quad Stretch

5. Clasp Pull Stretch

6. Crossover Arm Stretch

COOL DOWN: Stretching

HOMEWORK: While making everyone a detox shake, Jackie tells her clients that they need to get together during the week, figure out what exercise they will do together and share at least ONE detox meal together.

 

 

So Long, Farewell, Auf Wiedersehen, But Not Goodbye

Bryan thanks the many people involved in his 'Thintervention' experience.

What an incredible journey this has been. There are so many words that come to mind when I reflect on the past 13 weeks. At times the process was overwhelming, frustrating, challenging, inspiring, hilarious, painful, intense, sweaty, but at the end of the day, the experience for me was life changing. I got to learn so much about myself along the way and made some amazing friends throughout the process. It was interesting to watch everyone's journey package on the finale and see how we all dealt with our time away from Jackie.

I found Shay's honesty in coming clean with Jackie and Dr. Ramani incredibly brave, I think Joe turned a major corner, Jeana found the strength to stand up for herself, Stacy fought like a champion, Nikki figured out a way to incorporate Jackie's program into her lifestyle, and Mandy knocked it out of the park. I was tremendously proud of everyone at the finale for all of the hard work and hurdles we each had to overcome. And Jackie was right; it wasn't just about a number on the scale but how each of us now relates to food, and how we have been able to incorporate exercise into our daily lives.

However, none of this would have been possible to achieve had it not been for the following kindhearted, motivational, and inspiring teachers: 

I really gained a lot of respect for Dr. Ramani when she first opened up and told us that she also struggled with food. I appreciated her courage and I quickly came to realize that she could honestly relate to our battle. We could not have asked for a better role model than this articulate, intelligent, and beautiful woman. To be able to talk to someone on a weekly basis that has walked a mile in my shoes was immensely valuable to me. Dr. Ramani truly understood food addiction and was instrumental in helping me turn my life around. She taught me that it was okay to express my pain and not hold on to my secrets. She taught me that honesty could really be rewarding. She taught me how to view food as a friend not an enemy. I am humbled by her story and blessed by her wisdom.

Craig might be one of the kindest, foxiest, and most knowledgeable trainers for men that I have ever met. In those 6 weeks away from Jackie, Craig pushed me harder then anyone I have ever met. There were days when I just wanted to say, "ENOUGH ALREADY," and throw in the towel. Thankfully, Craig taught me how to push myself to intensity. He taught me "the ropes of the gym" and how to workout in the future on my own. He also taught me about self worth and self esteem. Craig talked me off the ledge many a day, and I will forever be indebted to this man. He is not only beautiful on the outside but also just as beautiful on the inside.

Then we have the woman who made it all possible: Jackie, or Herr Warner as I affectionately like to call her. My first impression of Jackie was that she was going to be incredibly tough and that I was going to have some type of screaming match with her, where only one of us would walk away alive. (*Note, never mess with a hungry, cranky queen.) I did loose my cool with her once, but it wasn't because of something she did, it was more with me just being uncomfortable and in pain and just wanting to "finish the f------ workout." Jackie is an AMAZING teacher. She is the Mrs. Miyagi of the fitness world. She taught me how to dig deep and push through the burn. She taught me that cookies were pain. She taught me how to connect mind, body, and spirit. She taught me how to call on Ethel when I truly needed her. She taught me how to wax on and wax off … oh wait, scratch that. Most of all she taught me how to take responsibility and live a better, healthier lifestyle. Jackie not only changed my life, she SAVED my life. I will never be able to truly thank her enough for allowing me to go on this journey. It was the most rewarding experience of my life so far. 

Then there is the love of my life, Miguel. He has been a thoughtful, generous, selfless, benevolent, caring, beautiful, loving and most importantly, the best teacher that I have ever met. He taught me to love myself in spite of my faults. He taught me the importance of standing by someone's side through the good and the bad no matter what. He taught me the importance of self worth. He taught me about patience. He taught me about love. I feel the same way now as I did those 7 ½ years ago when I first laid eyes on him, incredibly blessed and fortunate to have found my soul mate. I appreciate that he never gave up on me, and I am honored to spend the rest of my days growing old with him.

Last but not least, there are the fans. "You" who read the blogs and have taught me encouragement. "You" who watch the show and have taught me that I am not alone in this journey. "You" who have taught me that one person can make a small difference in someone else's life. "You" who have made me want to become a better person. I thank all of "you" for your constant words of motivation and support. While this might be my last blog for Thintervention and Bravo, this will not be the last you hear or see of me. 

1) Follow me on TWITTER @BRYANTDONOVAN. Everyday I will be tweeting about my journey after the show, what I continue to learn, what challenges me, and just life in general. And if you like my humor, this is where you want to be!

2) Become a fan of BRYAN T DONOVAN - THINTERVENTION WITH JACKIE WARNER on FACEBOOK. I use this fan page to connect with everyone and engage in all sorts of conversations, share my reflections and lessons, answer your questions, share ideas, and really just have a forum for all of us to support each other and stay connected! I love sharing pictures as well! 

 3) Check out my website at www.bryantdonovan.com.

With a humbled heart and immense gratitude-

Xoxo Bryan