YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Monday, January 28, 2008

Looking Inward

"If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it, and this you have the power to revoke at any moment." -Marcus Aurelius

I want to share something very interesting with you. I was reading this book about this doctor who was working to cure criminally insane patients in a hospital ward using a technique called ho'oponopono. His whole theory was based on, "if we want to change the world, we must first change ourselves." The doctor explained by using this technique, he recognized that the people around him were reflections of something that needed to be healed in himself.  Situations and events involving others may appear as something outside ourselves, but the truth according to his technique is that the world is as we are, and that if we want to heal it we must take complete responsibility for ourselves  and our connection to the world around us.  

I found this absolutely amazing... the funniest thing is that he didn't perform magic or voodoo.  All he did was review each person's file and then turned inward, into HIS OWN HEART! He kept saying over and over again, "I'm sorry," and "I love you." And most importantly is that his theory was successful.  Some patients who had been shackled were allowed to walk unrestricted and others improved so much that they were taken off their medications.

Sadly but true, we are accustomed to seeing ourselves as separate from the world around us, in which case it is easy to blame others for problems we may encounter, neighbors being too loud, or to a war halfway across the globe.  The exciting message and POSSIBILITY  is that everything that comes into our lives, BOTH GOOD AND BAD, is a REFLECTION, a MIRROR in which to see ourselves.  I think it is important to look at all aspects of ourselves... I have explained in my last few blog entries the importance of internal and external forces that shape our overall body, mind, and soul.  I think it is very important to understand issues and feelings that may arise from situations or people around us.  It is important on how we react, how we feel, how we can change any outcome... YOU HAVE A CHOICE. 

We are surrounded by obstacles and PESSIMISM each and every day... and because of negative problems we tend to limit our expectations, protect ourselves from failure by not trying or reacting, embarrassment, and disappointment.  In our society, people have often given up too fast, stopped following dreams/goals, expected little or nothing... just to PLAY IT SAFE.  But the sad thing about PLAYING IT SAFE, is that many people end up with little or nothing.

On the BRIGHTER SIDE, the idea of OPTIMISM can fill us with elation, strength, and a sense of accomplishment.  You MUST believe in yourself and recognize the wonderful opportunities, possibilities, and joys that life holds for us. You will face obstacles in everything and anything you do.  Once you look INWARD within yourself (YOUR HEART)  and understand INWARD within yourself (STRENGTH OF YOUR HEART), you will overcome and start to grow! 
Make your DREAMS COME TRUE... life is like an echo-we get from it what we put into it,  and often much more!
FINISH YOUR FIGHT!

Hawthorne, J. (2007) Be The Change. p260-262.
Ohrbach, B. (1998) You Can. p.6-7

Sunday, January 27, 2008

Workout- 01/25/08

PAIN is WEAKNESS leaving the BODY.  The question isn't how much more can you take but how much more can you GIVE.  Just when you're ready to quit. Your MIND says PUSH HARDER you listen SENSING AN INNER STRENGTH that wasn't there before. And suddenly you DISCOVER...you no longer FEEL THE PAIN!

ROUND ONE: No Rest Between Exercises and Sets
1) One Full Lap Of TIGHT (Think Of A Box)  DB Walking Lunges (FWD)
*Men's Goal Weight- 35#-45#
*Women's Goal Weight- 20#-30#
2) Three Lap Sprint- Goal Time: 1 min 30 seconds
3) Tight DB Squat Push-Press- 25 times + Squat Jumps- 15 times (Three Sets Through/No Rest!)
*Men's Goal Weight- 25#-30#
*Women's Goal Weight- 15#-20#
*Rest One Minute AFTER Completing Third Set

ROUND TWO: Same As Above
1) One Full Lap of Tight (Think Of A Box) DB Walking Lunges (BCKWD) 
*Goal Weight- Same As Round One
2) Three Lap Sprint- Goal Time: Same As Above
3) Wide Stance (Heels-In) Upright Row With Squat-25x + Push-ups- 15x + Squat Jumps- 15x
*Three Sets Through/No Rest
*Men's Goal Weight- Same As Round One
*Women's Goal Weight- Same As Round One
*Rest One Minute AFTER Completing Third Set

ROUND THREE: No Rest Between Exercises
1) Eight-Step Alternating DB Squat to Two-Step Alternating DB Squat (Go Deep)
*Men's Goal Weight- 25#-40#
*Women's Goal Weight- 15#-25#
2) Alternating Shoulder Press (Tight/2nd Position of Peek-A-Boos)- 50 Total
*Men's Goal Weight- 20#-30#
*Women's Goal Weight- 12#-20#
3) Push-ups- 15 Times (Tight/Also in Second Position/Full Range Of Motion)
*Goal Time: 20 seconds
4) Fast/Deep/Low Burpees- 10 Times> Goal Time: 15 Seconds
Rest 45 seconds and Move on to the Next Round!

ROUND FOUR:
1) Ten-Step Alternating DB Squat to Two-Step Alternating DB Squat (Go Deep)
*Men's Goal Weight- Same as Round Three
*Women's Goal Weight- Same as Round Three
2) Alternating Shoulder Press- 50 Total (Tight/1st Position of Peek-A-Boos)
*Men's Goal Weight- Same As Round Three
*Women's Goal Weight- Same As Round Three
3) Push-ups- 15 times (Tight/Diamond-Shaped/Full Range Of Motion)
*Goal Time: 20 seconds 
4) Fast/Deep/Low Burpees- 10 times> Goal Time: 15 seconds
Rest 45 seconds and Move on to the Next  Round!

ROUND FIVE:
1) Twelve-Step Alternating DB Squat to Two-Step Alternating DB Squat (Go Deep)
*Men's Goal Weight- Same as Round Three and Four
*Women's Goal Weight- SAme as Round Three and Four
2) Alternating Shoulder Press- 50 Total (Wide/V-shaped)
Men's and Women's Goal Weight- Same as Round Three and Four
3) Push-ups- 15 times (As Wide As Possible/Full Range Of Motion)
*Goal Time: 20 seconds
4) Fast/Deep/Low Burpees- 10 times> Goal Time: 15 seconds

NUTRITION TIP OF THE DAY: The Real Deal on Beef... one important fact is there are cuts of beef that are relatively low in fat.  Eating beef has its benefits-it's a great source of protein, iron, and niacin.  There are several suggestions for preparing and choosing lean cuts of meat. 
1)Trim the ribbons of fat from meals before cooking. 
2) Avoid using oils and butter for cooking.
3) Limit portion size to three to five ounces (the size of a deck of cards).

SIX LEANEST CUTS:
1) Eye of Round 141 Calories-4g Total Fat-1.5g Saturated Fat
2) Round Tip 149 Calories-5g Total Fat -1.8g Saturated Fat
3) Top Sirloin 162 Calories-5.8g Total Fat- 2.3g Saturated Fat
4) Top Loin 168 Calories-7.1g Total Fat-1.8g Saturated Fat
5) Top Round 169 Calories-4.3g Total Fat-1.5g Saturated Fat
6) Tenderloin 175 Calories-8.1g Total Fat-3.0g Saturated Fat
Muscular Development Magazine (Oct)

Tuesday, January 22, 2008

Ten Eating Tips To Remember

TOP TEN EATING TIPS:
1) Avoid Simple Sugars. They lead to a rise in blood sugar and too high equals faster storage into fat cells.
2) Drink and Drink Water.
3) Get Rest and Don't Eat right before bed. Sleep is when we GROW, not in the gym.
4) Eat for what you are going to do.
5) Don't forget that supplements are only supplements. REAL FOOD is needed to function properly.
6) Don't skip meals. They are part of the chain of building PERMANENT results.
7) Allow one cheat meal per week.
8) Don't beat yourself up if you eat something bad. Don't ruin the whole day if you eat a POP TART for breakfast. Get moving and BURN!
9) Eat with balance and the seek the information that best meets your goals.
10) Divide calories into 5-6 small meals per day, 2 -3 hours apart. FEED YOUR BODY!

Monday, January 21, 2008

New Found Friends

"Use your weaknesses; aspire to the strength."
-Sir Laurence Olivier

I am going to turn my focus for a second on our mental attributes. As a trainer, I don't feel it is right to just focus on the physical parts of a person...the mental/emotional side are extremely important when shaping and building a strong foundation of the body. You can not only focus on the physical and ignore the mental, and many people will attempt to pick one part over the other. THE MIND is a powerful tool and if not trained like the physical part, it can backfire on you, and it will prevent you from succeeding or reaching any goals you may set. For example, say a person wants to lose 10 pounds...physically they are ready for action but mentally> they doubt themselves/deep down they don't think they can do it/they have negative thoughts... The sad thing is that more than likely this person will not be able to reach their goals because their mind has taken control of the situation.

I bought this book in California and absolutely love it...the main focus is believing in your dreams/or what you want to fulfill in life. When setting goals/dreams you never want to use the word BUT...YOU JUST DO IT! Do not allow anything to come in the way of your vision. You have all the tools necessary to succeed and be successful in your journey. There is a chapter in this book that caught my attention and I want to share it with you because we all have experienced some time or another in our life these so called, NEW FOUND FRIENDS.

Fear, guilt, unworthiness, hurt feelings, anger, and discouragement are really our friends.
When you are feeling any of these things in a negative way and you are using these feelings to limit yourself...you must pause for a moment and remember these important points:
1) Fear is the energy to do our best in a new situation.
2) Guilt is the energy for personal change.
3) Unworthiness keeps us on track.
4) Hurt Feelings reminds us how much we care.
5) Anger is the energy for change.
6) Discouragement reveals our courage.

Love it all- the fear, the excitement, the guilt, the power of change, the unworthiness, the worthiness, the hurt feelings, the euphoric feelings, the anger, the movement, the discouragement, the encouragement- it's called LIFE!

Do It: P. McWilliams (1994) p.137-139

Sunday, January 20, 2008

Tokens From The Heart

Tokens From The Heart!
1) Whether you know it or not, you were born tough enough to tackle anything important in life.
2) Take comfort from the fact that you have enormous potential in reserve if you ever need it.
3) Courage does not mean being without fear. Courage means acting in spite of fear. Fear is healthy.
4) The world is a scary place sometimes, and it is smart to be cautious and evaluate the risks before you act on a plan.
5) An example of genuine bravery would be the heroic solider who volunteers for a dangerous mission to spare his/her friends.
6) A brave person is someone who believes in him/herself and is ready to go in it alone if he/she must.
7) The most important example of real courage is having the strength to pursue our dreams in a world full of obstacles and excuses.
8) In life there is only "forward" and "backward." It is one or the other.
9) It is said that all good things come to those who wait, and patience is a virtue, but nothing good ever comes to those who sit on their ever-increasing butts.
10) And last but not least, Dreams don't stand still, and if your dreams are swimming upstream, then that's where you should probably be heading. Whether it's the pursuit of health, success, or the love of your life, "pursuit" is the key word.
Teaspoon of Courage: 2006; 32-55

Extreme Intensity

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This leg workout is a very advanced and intense workout. I think it would be great for everyone to experience this workout...please do not attempt this workout without a spotter/training partner. Each exercise must be completed as listed/follow directions-rules of the workout as stated. Always make sure you are engaging your abdominals and using proper form for each exercise. Good luck and Dig Deep! You can DO anything you set your mind to.

ROUND ONE:
Both Men/Women use a 20# Kettleball...Substitue 16# M.B. With Handles If Needed
*Perform each motion with a QUICK/EXPLOSIVE MOVEMENT
*Sit back in your squat and DO NOT break at the waist
*Keep Shoulders SQUARED AT ALL TIMES
*ABSOLUTELY NO REST BETWEEN EACH TRANSITION
1) Kettleball Squat Swing Through Raise- Left Arm Only- 25x + Both Arms- 25x + Right Arm Only- 25x + Both Arms- 25x
2) Two-Minute Jump Rope- 2 minutes (NO MESS-UP/JUMP AS FAST AS POSSIBLE)

ROUND TWO:
1) Smith-Machine Squats With 15" Box- 5x20 (Rest 30 seconds between sets)
*Males- Goal Weight for this Exercise is 225#/Females- Goal Weight for this Exercise is 135#
2) Alternating Kettleball Squat Swing Through Raise- 50 times total (same form as in Round One/Switch hands at the bottom of your motion)
3) Jump Rope- 2 minutes (NO MESS-UP/JUMP AS FAST AS POSSIBLE)

ROUND THREE:
1) Smith-Machine Squats With 15" Box- 4x 8-10 (Rest 45 seconds between sets)
*Males- Goal Weight for this Exercise is 315#/Females- Goal Weight for this Exercise is 185#
2) Side/Center/Side/Center Kettleball Squat Swing Through Raise- 40times total (Left Arm Only-Both Arms-Right Arm Only-Both Arms/Same form as Round One & Two/Switch hands at the bottom of your motion)
3) Jump Rope- 2 minutes

ROUND FOUR:
1) Smith-Machine Squats With 17" Box- 3x 6 (Rest 1 minute between sets)
*Males- Goal Weight for this Exercise is 405#/Females- Goal Weight for this Exercise is 225#
2) Box Jumps on 17" Box- 2o times
3) (Two's) Side/Center/Side/Center Kettleball Squat Swing Through Raise- (8=1>5)- 40 times total (Left Arm Only>2 + Both Arms>2 + Right Arm Only>2+ Both Arms>2
4) Box Jumps on 23" Box- 20 times

ROUND FIVE:
1) Leg Press Strip- 5x20 (Rest 10 seconds between sets)
*Males- Goal Weight>Start at 7-45# Plates on each side/End at 3-45# Plates on each side
*Females-Goal Weight>Start at 5-45# Plates on each side/End at 1-45# Plate on each side
2) Deep/Low Box Jumps on 23" Box- 5x10 (rest only 15 seconds between sets)

ROUND SIX:
1) Walking Forward Lunges- 100 Steps (Tight and Low/Think of a Box)
*Males- Goal Weight- 40# DBS/*Females- Goal Weight- 25 # DBS
2) Leg Extensions- 3x20 (rest 15 seconds between sets)
*Males- Goal Weight- 10 plates/Females- Goal Weight- 6 plates
3) Traveling Burpee Chase On Track- Use Straight Away on Track (you will need a partner/one person will perform traveling burpees backwards down the track/the other person will give them a 10 second head start and will chase them by doing traveling burpees forward/THE OBJECT OF THE CHASE IS TO NOT LET THE PERSON PERFORMING FORWARD BURPEES CATCH YOU OR TO NOT LET THE PERSON PERFORMING THE BACKWARD BURPEES WIN!/Rest 1 minute and switch postions>Do this for a total of 4 sets> 2 sets for each person)

*ALWAYS MAKE SURE TO DOCUMENT ALL INFORMATION WHEN PERFORMING ANY EXERCISE PROGRAM! IT KEEPS YOU MOTIVATED AND KEEPS RECORD OF WHERE YOU ARE AT! WAY TO PUSH THE ENVELOPE!

THE END!

Saturday, January 19, 2008

Workout- 01/18/08

Each day I will train with different concepts and different series of exercises. Same concepts are used but different combinations are integrated for each individual person. I have decided to use this workout combination for this blog entry. You can substitute certain exercises for certain exercises that you are unable to do and you may even choose to shorten reps or sets. Be CREATIVE...I HAVE ALL THE FAITH IN YOU. All I ask is for you to CHALLENGE YOURSELF AND DO THE BEST YOU CAN! ENJOY!

ROUND ONE:
1) Hack Squat- 5x20 (Rest only 15 seconds between sets/Weight Moderate-Challenging)
2) Box Jumps- 20 times (17" box)
3)Two-Motion Hack Squat- (2=1)- 3x15 (Rest only 15 seconds between sets/Same weight as #1
4) Box Jumps- 20 times (17"box)
5) *Use Decline Bench-Sit-up Twist To Right + Sit-Up Straight Forward+ Sit-up Twist To Left + Sit-Up Straight Forward- (4=1)- 15 times

ROUND TWO:
1) Chin-ups- 5 times + Rope Pull-downs- 25 times> Three Sets/No Rest Between Exercises or Sets/Pick Challenging-Moderate Weight
2) Step Taps- 25 times each leg (Use 17" box/Moderate weight-dbs)
3) Box Jumps- 20 times (17" box)
4) Step Taps- 25 times each leg (Use 23" box/Moderate weight-dbs)
5) Box Jumps- 20 times (23" box)
6)*Use Decline Bench- Sit-up Twist to Right/Twice+ Sit-Up Straight Forward/Twice+ Sit-up Twist To Left/Twice+ Sit-Up Straight Forward/Twice- (8=1)- 12 times

ROUND THREE:
1) Tight Forward DB Walking Lunges On Track-100 steps total (Make sure to keep lunges tight...think of a box/Weight-Heavy
2) Leg Extensions- 3x20 (Rest only 15 seconds between sets/Moderate-Challenging weight)
3) Forward Traveling Burpees On Track- 50 times (STAY LOW/TIGHT/LAND IN A SQUAT)
4) Lying Chest Flye + Lying Tricep Extensions + Finger-Facing Push-ups + Bent-Over Flye- 15 times each exercise> 3 sets thru (No Rest between Exercises & Sets/Challenging & Moderate wt)

ROUND FOUR:
1) Tight Backward DB Walking Lunges On Track- 100 steps total (Same as forward lunges)
2) Lying Leg Curls- 3x20 (Rest only 15 seconds between sets/Moderate-Challenging weight)
3) Backward Traveling Burpees On Track- 50 times (STAY LOW/TIGHT/LAND IN A SQUAT)
4) Lying Semi-Supernated Press + Lying Chest Flye + Lying Tricep Extensions + Diver-Bomber Push-ups + Bent-Over Row- 15 times each exercise> 3 sets thru (No Rest between Exercises & Sets/Challenging & Moderate Weight)

YOU DID IT! WAY TO GO! KEEP WORKING HARD!
"Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, ME unafraid."
-Bradley Trevor Greive

Thursday, January 17, 2008

Trainer Workout- 01/17/08

“I am certain of nothing but the holiness of the heart’s affections, and the truth of imagination.” –Keats

Round One:
1) Crossrobics >6/5 minutes/Started with 6 plates/Level 10/*machine will let you know when to change weight*
2) High Cable Cross Pull-Backs (Keep elbows locked at all times)- 25 times (3 plates)
3) Light Alternating DB Punches with Twist- 50 total (10# Dbs)
4) Same as #2
5) Same as #3
6) Deep Side Bends on Hyper Machine- 2x25 each side
7) Crossrobics>6/5 minutes/Start with 7 plates/Level 10/*machine will let you know when to change weight*

Round Two:
1) Jump Rope (Fast as possible)- 2 minutes/Zero Mess-Ups
2) One Arm M.B. Squat Raise> Right Arm First/25 times/16# M.B./Then Switch to Left Arm **Find center point/Swing M.B. between legs and raise/Quick and Controlled Motion
3) Alternating Arm M.B. Squat Raise> Start with Right Arm/Switch to Left Arm at the bottom of each motion/continuous motion/Quick and Controlled/50 times/16 # M.B.
4) Jump Rope (Fast as possible)- 3 minutes/Zero Mess-Ups
5) Same as #2
6) Same as #3

Round Three:
1) Stairmaster Sprint- 5 minutes/Start at 10 dots/Increase to one dot each minute
2) Body Weight Squats (Deep and Fast)- 50 times

Round Four:
*Used 20 # Weighted Vest/If you don’t have a vest, use a backpack and fill it up with stuff*
Arc Trainer –Start at Level 30/Increase by 2 at every 45 second mark/Start at Incline Level 3/Increase by 1 at every 2 minutes/Total Time: 45 minutes

THE END!

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Wednesday, January 16, 2008

Workout-01/09/08

The Desire To Train Intensely...IT IS ALL UP TO YOU!

Remember:
*No Rest Between Exercises
*Pick Challenging Weight For Each Exercise
*Always Train With Intensity

Round One:
*Use The Decline Bench
1) Sit-up Twist To One Side- 15 times
2) Sit-up Straight Forward- 15 times
3) Sit-up Twist To Opposite Side- 15 times
4) Sit-up Straight Forward- 15 times
5) Sit-up Twist (same side for #1)- 10 times
6) Sit-up Straight Forward- 10 times
7) Sit-up Twist (same side for #3)- 10 times
8) Sit-up Straight Forward- 10 times
9)Jump Rope- 1 minute (*Goal: Zero Mess-ups!)
Rest 30 to 45 seconds-move on to the next round

Round Two:
1)Cable Cross Behind-The-Back Raises- 25 times (*remember to really focus on rear delts)
2)Push-Ups- 1o times
3) DB Front Raises- 25 times (*do not swing and keep elbows locked)
4)Push-Ups- 1o times
5)Jump Rope- 2 minutes (*Goal: Zero Mess-ups!)

Round Three:
*Use Moderate/Challenging DBS
1) Six-Step Alternating Squats to Two-Step Alternating Squats
2)Squat Jumps- 20 times (Be Explosive On Jump/Land In A Squat/Don't Bend At Waist)
3)Eight-Step Alternating Squats to Two-Step Alternating Squats
4)Squat Jumps- 30 times (same as #2)
5)Ten-Step Alternating Squats to Two-Step Alternating Squats
6)Squat Jumps- 4o times (same as #2 and #4)

Round Four:
1)DB Behind-The-Back Raises- 25 times (Roll Shoulders Back/Keep your elbows locked)
2)Push-Ups- 10 times
3)Cross Cable Front Raises- 25 times
4)Push-ups- 10 times
5)Jump Rope- 3 minutes (*Goal: Zero Mess-ups!)

Round Five:
*Use Moderate/Challenging DBS
1) Step Taps With Back Leg Raise- 25 times each leg (use 17" box/Raise leg that is not on box)
2) Box Jumps- 20 times (Land in a squat position on top of the box and when hitting floor)
3)Step Taps With Side Leg Raise- 25 times each leg (use 17" box/Raise leg that is not on box)
4)Box Jumps- 20 times (same as #2)
5)Step Taps With High Knee Kick- 25 times each leg (use 17" box/Same As Above)
6)Box Jumps- 20 times (same as #2 and #4)

"Do or Do Not. There is No Try."
-Yoda

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Power Of Your Heart

Power Of Your Heart
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

  • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
  • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
  • Core Plank- 30 seconds
  • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
  • Core Plank- 1 minute
  • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
  • Core Plank- 1 minute 30 sec
  • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
  • Core Plank- 2 minutes

Abdominal Challenge #2

  • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
  • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
  • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
  • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
  • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
  • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #1

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
  • Burpees x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Burpees x 30 seconds

CONDITIONING DRILL #2

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
  • Wall Sit with Medicine Ball Between Knees x 30 sec
  • DB Split Squat Jumps x 30 seconds
  • Mountain Climbers On Forearms x 30 seconds
  • DB Burpees x 30 seconds
  • Diamond Shape Push-ups On Medicine Ball x 30 seconds
  • Medicine Ball Squat Jump Toss x 30 seconds

CONDITIONING DRILL #3

  • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.



If You Want To Be Tough, You Are The Only One That Can Get You There!

If You Want To Be Tough, You Are The Only One That Can Get You There!

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.

POWER THOUGHT OF THE DAY

"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

Borysenko, J. Saying Yes to Change. Pg. 173.

DOFITNESS TRAINING STATION

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