A Workout To Get Yo’self Some Abz

I know what you’re thinking…the title to this post is incredibly clever and wasn’t straightforward and boring at all.  In fact it had just enough mystery to entice you to drop everything you were doing and immediately read this post.  I’m kinda awesome like that.

Last week, I posted the results from a poll I had up a few weeks ago.  In short, the physical attribute that men like most in women is a firm, strong booty.  And the attribute that women most like in a man is a lean, defined stomach.

As promised, last week I gave the ladies a one day program that would help them get a strong, shapely butt.  (On a side note, the workout I wrote up got the seal of approval from Bret Contreras, a world renown trainer and pretty much the authority on the glutes and how to properly train them…so yeah, you should use it.)

Today, I’ve got a program for guys to help them get a strong midsection to show off to all the ladies…or to take pictures of themselves in the mirror to put on Facebook.

(Seriously, please stop doing that.)

First off, let’s get one thing straight, having visible abs is simply a matter of having low enough body fat to see them.  If your diet sucks and you’re walking around with an extra 20 pounds of fat on your body (which for most men sits right on top of their abs) no amount of crunches is going to get you jacked for a day at the beach. 


Like, for realzzzzz. 

While I’m not going to get into the nutritional side of things here, you probably know if you eat like garbage…if you do, stop.

OK, on to the program.

Perform the following workout once per week in addition to your current strength training program, or in place of a full body day.

(Note: all exercises are linked to a video demonstration)


Leg Swings: (1 set, 8 reps/side)

Wall Slides: (1 set, 8 reps)

Bird Dogs: (1×6/side)

Walking Spiderman W/ Hip Lift and Overhead Reach: (1×5/side)

TRAINING SESSION: (Perform all matching letters in super set fashion. Ex. 1 set of A1 followed by 1 set A2 until all sets are completed.)

A1. Barbell Push Press (5×5)

A2. Dumbbell Romanian Deadlift (4×8)

A3. Barbell Rollouts (4×12)

B1. Chin Ups (5×5)

B2. Reverse Lunge (4×12/side)

B3. Half Kneeling Pallof Press (4×8/side)


Goblet Squat (30 sec)

Rest (30 sec)

Push Ups (30 sec)

Rest (30 sec)

Burpees (30 sec)

Rest (30 sec)

Inverted Row (30 sec)

Rest (60-90 sec)

Repeat for a total of 5 rounds.  When selecting a weight for each exercise in this finisher, use a weight that challenges you for the allotted time, but not one so heavy that you have to stop after 10 seconds to rest…at least not in the first couple rounds.

STRETCH: Please, for the love of all that is holy, stretch something!

Give it shot, share it on Facebook and let me know what you think!


Get Great Glutes!

In case you missed it, last week I put a poll up on the blog asking which body part of the opposite sex people found most attractive.  I also said that I would take the ones that got the top vote for each gender and give you a workout designed to help you rock that body part to its full potential.

Without further ado, here are the results:

The women voted and, in a pretty close race, the body part they voted most attractive on a man is lean, strong abs.

Men, on the other hand, in an overwhelming victory, voted that what they like most in women is a nice, firm booty.

It was interesting to read these results.  Apparently, women don’t have much interest in a guys lower half.  In fact, a guys butt got 4% of the votes and legs got 0%.  No wonder there are so many dudes walking around with huge upper bodies and little bitty legs.

On the other hand, guys seem to be more interested in a lean lower half on women.  Butt got 46% of the votes, and legs got 23%.

Alright Mike, enough with the statistics, give me the workout already!

Fine! Ladies first:

(Note: all exercises are linked to a video demonstration.)

Glorious Glutes Workout:

(Yup I just titled this workout something that ridiculous…)

Perform this workout once per week, in addition to your current strength training routine, or in place of a lower body day.


Leg Swings: (1 set, 8/side)

Glute Bridge(1 set of 8 reps/side)

Clams: (1×8/side)

Walking Spidermans W/Hip Lift and Overhead Reach: (1×5/side)

TRAINING SESSION: (perform all matching letters in super set fashion. Ex. 1 set of A1 followed by 1 set A2 until all sets are completed.)

A1. Barbell Glute Bridge: (3×6, 2×12) *

A2. Heel To Butt Stretch: (4×30 sec/side)

B1. Bulgarian Split Squats: (3×8/side)

B2. Half Kneeling Pallof Press: (3×12/side)

C1. Cable Pull Throughs: (3×15)

C2. Kettlebell Swings: (3×15)

FINISHER: Set a treadmill to a 10% incline. Perform a 15 second sprint at the highest speed you can maintain for the entire 15 seconds.  Rest for 45 seconds.  Repeat this for a total of 8 rounds.

STRETCH: a lot…

*The first three sets of 6 should be heavy weight.  Heavy enough that getting 6 reps is pretty challenging.  For the consecutive 2 sets of 12, strip some of the weight off so that you can perform a solid 12 reps.

A strong glute contraction is important to get maximum motor recruitment, so squeeze it like you mean it!

I will be back next with with a routine to help all the guys get the six pack that the ladies love.  In the mean time, ladies give this program a shot and let me know what you think!

Something To Watch, Something To Listen To and a Couple Free Workouts (Soon)

I have a couple quick things to share with you today.  (And then I need your quick input.)

First off, Fit 4 Life (the gym I train out of) recently made a web commercial.  I thought they did a great job, and John (the owner) explains his philosophy on fitness.  If you’re interested in hearing more about his philosophy, are interested in where I spend most of my days or are just hoping that I make a cameo appearance in the video (I totally do) check it out below.

I had the opportunity to be on the radio again this week.  If you want, check out a the recorded interview here.  Scroll back to Monday the 9th and click on “Treasure Valley Live”.  My portion starts at 31:45.

Lastly, I need your quick input on something.  I’m wanting to see what each sex finds most attractive in the opposite sex as far as strong, lean body parts go.  Ladies, do you like a big strong back?  Or how about broad shoulders?  Guys, do you prefer toned, lean legs?  Or a lean midsection? 

Women vote on the poll that says “women”. 

Men vote on the poll that says “men”. 

Hope that’s not too complicated.

After a week or so, I’ll compile the results and whichever body part wins for each poll, I will write up a workout to attack that specific area that you can take to the gym and implement immediately.  So, vote away and be looking for a workout that will help you get the strong, lean body part that the opposite sex finds most attractive.  Polls open……NOW!

(and be sure to share on Facebook…the more votes, the better!)

The Most Dangerous Thing You Do Everyday

You know how sometimes you’re sitting down, watching  TV and then suddenly during a commercial break a local TV station gives you a teaser for the evening news?  It’s usually something along the lines of “Tune in to news channel 6 tonight at 9:00 to find out what is in your child’s lunch box that could be killing them. *cue subtly ominous music* Death in the lunchroom…tonight at 9:00.”

Pretty scary right?  I don’t even have kids that are school age, but by Jove I’m tuning in because it’s killing the children!!!!

Anyway, the point I’m trying to make is that I feel like the title of this post is kind of like that.  Intentionally dramatic to catch your attention.  Hey, at least I admit it right? 

I saw the following infographic a few months ago and have been meaning to share it here on MichaelGrayFitness.com for while.  It talks about the dangerous act of sitting.  Yup, you read that right, sitting.  Sitting on your butt for hours at a time can have some incredibly negative effects on your health.  Check it out, and be sure and share on Facebook and Twitter!