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, September 28, 2009

Get Ready Workout 092409

ROUND ONE: 4 SETS>TIME CHALLENGE
1. Sit-ups- 10x
2. Push-ups- 10x
TIME TO BEAT: 4:3O

ROUND TWO: Go Down The Line Of Exercises Without Stopping
1. Alternating Step-Back Lunge with Overhead Press- 30sec
*As you step back into a lunge press dbs over head
2. Speed Rope (High Knees)- 45sec
3. Alternating Step Forward Lunge with Overhead Press-30sec
*Same as above>step forward instead of backward
4. Speed Rope (High Knees)- 45sec
5. Alternating Side Step Squat with Overhead Press-30sec
*As you step to the side and squat press dbs over head
6. Speed Rope (High Knees)- 45 sec
*Rest 1 minute

ROUND THREE: 4 sets
1. Holding KB Sit-ups- 15x
*Lying on back/hold kbs up in a chest press position/as you sit-up keep your arms locked/at the end of the sit-up reach up toward the ceiling/arms will go from a high chest press position (bottom of sit-up) to a high shoulder press position (top of sit-up)
2. Balancing KB Alternating Push-up Reach Ins- 20x
*Place kbs with handles on floor/balance your hands on the ball part of the kb/go down into a push-up/come up and reach inward with one hand/place hand back on kb go down into a push-up and alternate to the other hand)

ROUND FOUR: Total Sets: 8 sets (4 sets each leg)
1. Resistance Band One-Legged Leg Press- 25x pressing high/25x pressing low>STAY ON THE SAME LEG
*Do 1st set with a low-to-medium resistance band
*Do 2nd set with a medium-to-high resistance band
*Place band around the bottom of your foot/hold bands in hands/keep elbows on ground and keep upper body contracted>do not allow your arms to move when you press your leg straight

ROUND FIVE: 4 sets
1. Walking Lunges with alternating shoulder press- 30 steps
2. Walking Lunges without shoulder press- 30 steps
*For #1, as you go down into a lunge position/press up to the ceiling with one db/make sure to press with opposite arm> for example: if you step forward with the left leg, the right arm is pressing the db overhead

ROUND SIX: Do Not Rest Between Each Exercise
*Do a normal squat jump and tap butt on to counter/do this continuously for the set time on each set
1. Squat Jumps with counter- 1min
2. Wall Sit- 1min
3. Squat Jumps with counter tap- 45sec
4. Wall Sit- 45sec
5. Squat Jumps with counter tap- 30sec
6. Wall Sit- 30sec

Cool-Down & Stretch- 5 minutes

Good Job! Keep Pushing.

Wednesday, September 23, 2009

Workout To Your Potential 091009

DON'T WAIT FOR INSPIRATION...BE AN INSPIRATION!

ROUND ONE: 10 SETS
1. Sit-ups- 10x
2. Push-ups- 10x
**Challenge yourself>GOAL TIME TO COMPLETE ROUND IS 5 MIN.

ROUND TWO: 5 SETS/PERFORM EACH EXERCISES WITH A FAST AND A CONTROLLED MOTION
1. Alternating KB Swings- 20x
2. Alternating DB Shoulder Press- 20x
**After 5th set>One Lap Run

ROUND THREE: 5 SETS
1. Burpees- 10x
2. Perfect Push-ups- 10x (As you go down in a push-up/turn handles upward/as you come up from your push-up/turn handles back)
**After 5th set> One Lap Run

ROUND FOUR: 5 SETS
1. Heavy Jump Rope (6#)- 30x
2. Alternating DB L-Raises- 20x
*Keep your shoulders squared and switch your arms at the bottom of your motion
**After 5th set> One Lap Run

ROUND FIVE: 5 SETS
1. Alternating Sit-Up Twist- 20x
2. Pull-Aparts with Green Band-20x
**Hold arms out in front/keep them locked and open arms as if you are trying to break the band
**After 5th set> One Lap Run

ROUND SIX: 5 SETS
1. DB Jumping Jacks (use light dbs)- 30x
2. M.B. Push-Up With Push-10x
*One hand on m.b./one hand on floor/go down in a push-up/as you come up roll ball to the opposite hand
**After 5th set> One Lap Run

Cool-Down>5-10minutes

THE END!

Tuesday, September 22, 2009

Practice Makes You Better 090209

"There is no defeat except in no longer trying. There is no defeat save within, no really insurmountable barrier, save our own inherent weakness of purpose."-Elbert Hubbard

PICK CHALLENGING WEIGHT FOR ALL EXERCISES
USE FULL RANGE OF MOTION FOR ALL EXERCISES

ROUND ONE: FOUR SETS/DO NOT STOP
1. Smith-Machine Military Press with attached cables-15x, 12x, 10x, 8x
**Increase weight each set
2. Lying on Stomach Barbell Curls- 15x
**Elevate front of bench/hang arms over/place elbows against metal part of bench/curl up/tap down
3. M.B. Overhead Squat Slams- 25x
**After 4th set> Run four laps or Jump Rope- 400x

ROUND TWO: THREE SETS
1. Smith-Machine Shrugs- 15x (Go Heavy)
**Bring top of shoulders up to ears
2. Lying On Back DB Curls- 25x
**Keep bench flat/keep elbows up while curling up/down

ROUND THREE: THREE SETS
1. Heavy Jump Rope (6#)- 75x
2. Alternating DB Shoulder L-Raises-20x

ROUND FOUR: TWO SETS
1. Burpees- 40x
2. Alternating Scarecrow Turns- 20x

Cool-Down and Stretch- 10 minutes

THE END!

Monday, September 21, 2009

Workout With Partner Drills 091809

"Nothing of value comes without sacrifice. To be successful, PERSEVERE."

**RULES FOR ROUND ONE**
One Person (A)-Lifts (Moderate Weight/Challenging Weight)
One Person (B)-Runs>One Lap Around Track
(If you don't have a track run 200 meters/218 yards and back to your partner)
*The person who runs is setting the pace
*Once the person finishes running, they will switch off with their partner and perform the same lift
**The biggest goal in this challenge round...is to not stop, to run hard and pace yourself, and encourage each other to push and to finish

ROUND ONE: PARTNER DRILLS/DO NOT STOP
*Note: If you get to the goal number, keep going until your partner gets back from running
*Note: Make sure the person running doesn't take off until their partner begins lifting

1. DB Squat Push-Press> Person A (Goal: 20-25 presses/F>12-15#; M>20-25#)
1. Run>One Lap Around Track or 200 meters>Person B
1. Partners switch> Person B Lifts/Person A Runs

2. Alternating DB Bent-Over Row (Motion: Punching the floor)> Person A (Goal: 30-40 rows/same weight as #1)
2. Run>Same as above>Person B
2. Partners Switch> Person B Lifts/Person A Runs

3. DB Front-to-Side Shoulder Raises>Person A (Goal: (2=1)-20 raises/F>8-10#;M>12-15#)
3. Run>Same as above>Person B
3. Partners Switch> Person B Lifts/Person A Runs

4. Alternating DB Push-Up Row>Person A (Goal: 30 rows/same weight as #1)
4. Run>Same as above>Person B
4. Partners Switch>Person B Lifts/Person A Runs

5. Burpees>Person A
5. Run>Same as above>Person B
5. Partners Switch>Person B Lifts/Person A Run

6. Rest 1 min

ROUND TWO:
1. DB Walking Lunges (Fwd)- 100 steps (Goal: F>20#/M>30#)
2. Jump Rope- 100 jumps (Goal: No mess-up/If you mess up>Push-ups-25x)
3. DB Walking Lunges (Bkwd)- 100 steps (Goal: Same Weight as above)
4. Jump Rope- 100 jumps (Goal: Same as #2)
5. Walking (1) KB Swings (Fwd)- 100x (Goal: F>15-20#/M>25-35#)

ROUND THREE: PARTNER DRILLS
1. Box Jumps (17" box)- Person A (Goal: 25 jumps)
1. Run One Lap On Track/200m- Person B
1. Partners Switch>Person B Jumps/Person A Runs

2. Box Jumps (23" box)- Person A (Goal: 20 jumps)
2. Run One Lap On Track/200m- Person B
2. Partners Switch>Person B Jumps/Person A Runs

3.Over/On Split Squat Box Jump (17" box)- Person A (Goal: 40 jumps)
*One Foot on Box (R)/One Foot on Floor (L)/Jump up-lead with leg that is on box/
*Land on opposite side of box>Opposite Foot on Box (L)/Opposite Foot on Floor (R)
3. Run One Lap On Track/200m- Person B
3. Partners Switch>Person B Jumps/Person A Runs

4. Over/On Split Squat Box Jump (23" box)- Person A (Goal: 30 jumps)
*Same as #3
4. Run One Lap on Track/200m-Person B
4. Partners Switch>Person B Jumps/Person A Runs

5. Rest 1 min

ROUND FOUR: FOUR SETS/NO REST
1. Stand-Ups- 25x
2. Burpees- 10X

ROUND FIVE: CHALLENGE! CHALLENGE! CHALLENGE!
1. Alternating Sledgehammer Chops- 100x
*Go Hard! Do No Stop! Time Yourself and Set A Record!

Cool-Down>5-10 minutes

The End!

Sunday, September 20, 2009

To Booze Or Not To Booze

How does alcohol affect us? We all know that alcohol is high in empty calories. Alcohol also causes water loss and dehydration, which leads to losing important minerals such as magnesium, potassium, calcium, and zinc. These minerals are vital to the maintenance of fluid balance, fat metabolism, muscle contraction, and relaxation.

There is one important fact many do not know about alcohol: alcohol releases estrogen into the bloodstream. Not only does estrogen promote fat storage and inhibit muscle growth, but frequent estrogen spikes in the body have been linked to an increased risk of breast cancer.

And last but not least, alcohol abolishes inhibitions, decreases will-power, stimulates appetite, and causes poor judgment.

So my question to you is...DO YOU HAVE THE DISCIPLINE TO NOT DRINK ALCOHOL FOR THE NEXT 30 DAYS? This is my challenge to you. I am not asking for you to stop drinking forever...but just for the next 30 days. Just think how much progress you would make just taking out your alcohol alone. Go For It! Don't Give In!

Michaels, Jillian. Making The Cut. Pg. 31.

Hit Those Legs 091809

"There are no shortcuts to any place worth going."-Beverly Sills

ROUND ONE:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>15#/M>40#
2. Squat + Box Jump Challenge- 2 minutes
*Use a step with two blocks on each side to elevate it/Place a small m.b. that sits still
*Place 17" box in front of the step/give enough space in between both objects for your landing
*Squat and tap m.b. with butt and then jump on to box/land on the floor and repeat the process
*Push and try to get as many taps as you can in two minutes
*Use full range of motion and make sure you tap each time in order for it to count
*Goal Number: 34 taps

ROUND TWO:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>20#/M>45#
2. Squat + Box Jump Challenge- 2 minutes
*Use 23" box/use same instructions used in round one
*Goal Number: 25 taps

ROUND THREE:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>25-30#/M>50#
2. Squat + Box Jump Challenge- 2 minutes
*Use a step with ONLY one block one each side to elevate it
*Go back to using the 17" box
*Use the same instructions used in round one
*Goal Number: 34 taps

ROUND FOUR:
1. Smith-Machine Squats- 15x
*Goal Weight: F>95#-115#/M>225#
2. Alternating KB Swing Toss- 30x
*Goal KB Weight: F> 15#-20#/M>35#-50#
3. Squat + Box Jump Challenge- 2 minutes
*Use the same step from round three
*Use 23" box
*Use the same instructions used in round one
*Goal Number: 25 taps

ROUND FIVE:
1. Smith-Machine Squats- 12x
*Goal Weight: F>125#/M>315#
2. Alternating KB Swing Toss- 30x
*Same as KB Weight in Round Four
3. Push Sled/Box-Step- 45 sec non-stop
*Estimated Distance-30 yards
*Go down and back until you have completed goal time
*Count the number of times you go down and back before the time runs out
*Goal Weight: F> 2-(45# plates)/M> 4-(45# plates)

ROUND SIX:
1. Smith-Machine Squats- 10x
*Goal Weight: F>135-145#/M>405#
2. Alternating KB Swing Toss- 30x
*Same as KB Weight in Round Four & Five
3. Push Sled/Box-Step- 1 min 30 sec non-stop
*Estimated Distance-30 yards
*Go down and back until you have completed goal time
*Count the number of times you go down/back before the time runs out
*Goal Weight: Same as above

ROUND SEVEN: HOW MANY CHALLENGE ROUND! PUSH HARD!
1. Alternating Sledgehammer Chops on Big Tire- 2 minutes
*Goal Number: 65 chops
2. Tire Flips- 2 minutes
*Goal Number: 20 flips
3. Sprint with Sled-Pull: 2x30 yards
*Goal Weight: F>1-(45#)/M> 2-(45#)

The End!

Saturday, September 12, 2009

Happy Eating

IT IS IMPORTANT TO EAT PLENTY OF FRUITS AND VEGETABLES THROUGHOUT THE DAY. YOU SHOULD THINK ABOUT EATING MORE FRUITS IN THE MORNING, BEFORE NOON, AND AFTER YOU WORKOUT. THEN IN THE AFTERNOON AND EVENING INCLUDE VEGETABLES IN YOUR EATING REGIMEN. YOU WANT TO EAT VEGGIES THAT ARE GREEN AND FRESH. ASPARAGUS, SPINACH, AND GREEN BEANS ARE SOME GOOD CHOICES YOU MAY WANT TO CHOOSE. TRY TO EAT ABOUT FIVE TO SEVEN SERVINGS OF FRUITS AND VEGETABLES DAILY. THEY ARE FILLED WITH VITAMINS AND MINERALS ALONG WITH ANTIOXIDANTS. HAPPY EATING.

Friday, September 11, 2009

GO FOR IT

SAME RULES APPLY...DO NOT REST/PUSH YOURSELF/PICK CHALLENGING WEIGHT/FULL RANGE OF MOTION ON ALL EXERISES/
**In this workout, you will have 12 sets of weighted jump rope. Have fun with this task...some of you may compete with yourself and make a game out of it, while others may try to complete the 12 sets with a minimal amount of mess-ups. Some may even decide to compete against a friend or a spouse...whatever you choose, make sure to challenge yourself.

ROUND ONE: 3 SETS/DO NOT STOP!
1. Pull-ups 10x
2. Steering Wheel (Truck Driver)- 50x
*Extend your arms forward/hold plate/steer the plate as if it is a truck driver's steering wheel/steering from one side to the other = 1/try to increase weight for each set
*After 3rd set-CONDITIONING DRILL> Wide (3rd position) Push-ups-10x +
Weighted Jump Rope (6#)- 50x> 3sets

ROUND TWO:3 SETS/NO REST!
1. Pull-downs- 10x (Heavy Weight)
2. Alternating L-Raises- 50x
*Keep shoulders squared/raise arms in an L-position/parallel to floor/do not turn shoulders/think of a pendulum at the bottom/both sides = 1
*After 3rd set- CONDITIONING DRILL> Close & Diamond-shaped Push-ups-10x +
Weighted Jump Rope (6#)- 50x> 3sets

ROUND THREE: 3 SETS/WITHOUT STOPPING!
1. One-Arm DB Row- 15x each set (Pick challenging weight/try to increase weight each set
2. Standing Straight-Arm Barbell Raise- 15x (Pick challenging weight/increase weight)
*After 3rd set-CONDITIONING DRILL> One Arm On M.B. & One Arm On Floor-10x each side + Weighted Jump Rope (6#)- 50x> 3sets

ROUND FOUR: 3SETS/SET THE PACE IN THE GYM!
1. Bent-Over Barbell Row (Palms Up)- 15x
2. Barbell Upright Row- 15x
*After 3rd set-CONDITIONING DRILL>Alternating Push ups off M.B/Step- 10x +
Weighted Jump Rope (6#)- 50x> 3sets

Cool-Down and Stretch- 10minutes
THE END!

Sunday, September 6, 2009

Leg Day 090109

ROUND ONE: TWO SETS
1. Heavy Resistance Band Alternating Low Lunge Reaches- 100x
2. M.B. Stair Sprints (hold ball over head/down & up = 1)- 10x

ROUND TWO: THREE SETS
1. Leg Extension with attached Resistance Band (Red)- 25x
**Use Plated Leg Extension Machine/Goal Weight without Resistance Band: M>180#/F>135#
2. One Resistance Band (Black) Squats- 25x
3. M.B. Overhead Slams to the Floor- 25x
**Use a small m.b. (one that doesn't have a big bounce)/take m.b. behind head and slam down to the ground/then follow with a squat in order to catch the ball/allow ball only to bounce once/then quickly take it behind head and repeat the process

ROUND THREE: TWO SETS
*On all tire flips- begin in a low squat position and explode up/push tire down to ground
1. Tire Flips- 10x + On-Tire Jumps- 20x
2. Tire Flips- 10x + In-Middle of Tire to Out of Tire Jumps- 20x
3. Skip Every Other Stair Sprints- 10x

ROUND FOUR: THREE SETS/INCREASE WEIGHT ON SQUATS
1. Smith-Machine Squats with two attached resistance cables-15x/12x/10x
*Use 15" box/tap butt to box/Goal Weight: M>1st-185#, 2nd-225#, 3rd-315#/using blue bands; F> 1st-95#, 2nd-135#, 3rd-165#/using purple or red bands
2. Two Resistance Cable Squats- 25x
*Place bands over shoulders and under feet/Goal Resistance: M>Black/F>Green
3. M.B. Overhead Slams to the Floor in a low squat hold- 25x
*Same as Round Two/Difference-hold in a squat position while doing the exercise

Cool-Down- 5 minutes
GOOD JOB!
THE END!

Saturday, September 5, 2009

Work It Out

*Pick Challenging Weight for all exercises
**Do not rest between exercises
***Make sure all exercises are performed with full range of motion/Do not rush
****PUSH HARD AND SET THE TONE IN THE GYM

ROUND ONE: 3 SETS/DO NOT STOP
1. Barbell Step Taps- 15x each leg (Goal: Use 23" box)
2. Barbell Shoulder Press- 15x (Press To The Front)
3. Barbell Curls- 15x (Curl Fwd/Bring Elbows slightly forward)
**After 3rd set> Run 3 laps around track or Jump Rope (Front-to-Back)- 300x

ROUND TWO: 3 SETS/DO NOT STOP
1. Box Jumps- 15x (Use 23" box/Think of body as one unit-land in a low squat on top of box and on floor-jump from bottom of squat)
2. Elevated Push-ups- 15x (Place feet on top of 23" box)

ROUND THREE: 3 SETS/DO NOT STOP
1. Two-Step Alternating Barbell Squat- (4=1)- 15x
2. Barbell Upright Row- 15x
3. Barbell Reverse Curls- 15x
**After 3rd set> Run 3 laps on track or Jump Rope (Side-to-Side)- 300x

ROUND FOUR: DO NOT REST!
1. Traveling Forward K.B. Swings- 100x
**After K.B. Swings> Three Sets-Forward Traveling Burpees-10x + One Lap Run Sprint or Run In Place- 30sec

ROUND FIVE: DO NOT REST!
1. Traveling Backward K.B. Swings- 100x
**After K.B. Swings> Three Sets-Backward Traveling Burpees- 10x + One Lap Run or Run In Place-30sec

Stretch and Cool-Down- 5 to 10 minutes
THE END!

Popular Posts

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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