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.

Sunday, October 18, 2009

Short But Sweet Workout 101309

Warm-up- 3 minute run

ROUND ONE:
1. Elevated Sit-Ups- 20x
*Use 4th bar/Explosive on the Up>slow & controlled>5sec down
2. Alternating DB Chest Presses- 40x
*Goal Weight: M>35-50#/F>20-30#
*Press from the floor
3. Elevated Sit-Ups- 20x
*Use 3rd bar/Motion-same as above
4. Alternating DB Chest Presses- 40x
*Same Weight As Above
*Press from the floor
5. Elevated Sit-Ups- 20x
*Use 2nd bar/Motion-same as above
6. Standing Alternating DB Shoulder Presses- 40x
*Goal Weight: M>20-30#/F>10-20#
7. Sit-Ups- 20x
*Use 1st bar/Motion-same as above
8. Standing Alternating DB Shoulder Presses- 40x
*Weight-Same As Above
9. Run 200 meters
10. Push-ups> 20x, 18x, 16x, 14x, 12x 10x
*Rest 10 sec between sets

ROUND TWO:
1. Decline Alternating Sit-Ups- 20x
*Slow & Controlled- 5 sec coming down
2. Bench Press- 40x
*Try to do this exercise in the least amount of stops
*Goal Weight- M>135-155#/W>65-85#
3. Decline Alternating One-Crunch + One Sit-Ups- 20x
*Slow & Controlled- 5 sec down
4. Incline Bench Press- 40x
*Try to do this exercise in the least amount of stops
*Goal Weight- M> 135-165#/W> 65-85#
5. Run- 200 meters
6. Push-Ups> 10x, 12x, 14x, 16x, 18x, 20x
*Rest 10sec between sets

Cool-Down & Stretch> 5-10 min

Tuesday, October 13, 2009

POWER UP THOSE LEGS

ROUND ONE: RESISTANCE BAND CHALLENGE
1. Walking DB Lunges with Resistance Band- 50x
*Place resistance band around both legs/Middle of thighs
*Goal Weight: M>25-35#/F>15-25#

2. Box Jumps with Resistance Band- 25x
*Use 15"box
*Resistance Band around both legs/Middle of Thighs:M>Green/Black; F>Red/Blue

3. Diagonal Sled Leg Press with Resistance Band- 25x
*Resistance Band around legs>Same as Above>Weight the same
*Goal Weight: M>405# (4>45# plate each side + center part of machine=45#>405#)
*Goal Weight: F> 225# (2>45# plate each side + center part of machine=45#>225#)

4. Box Jumps with Resistance Band- 25x
*Use 23" box
*Resistance Band around legs

5. Diagonal Sled Leg Press with Resistance Band- 25x
*Resistance Band>Same as Above
*Goal Weight: M>495# (5>45# plate each side + center part of machine=45#>495#)
* Goal Weight: F>275# (2>45# plate + 1>25# plate each side + center part of machine = 45#>275#)

ROUND TWO: *Place a resistance band on each of the handles of the hex bar
1. Hex Bar Squat- 20x; Goal Weight: M>245#; F>115#
2. Hex Bar Squat Jumps with Resistance Bands- 4x10> Hold each 10th repetition in a low squat position for 10 sec
*Goal for Resistance Band: M>Blue; F>Red
3. Hex Bar Squat- 20x; Goal Weight: Same as Above
4. Hex Bar TWO-MOTION Squat Jumps with Resistance Bands (2=1)- 3x10>Hold 10th repetition in a low squat position for 10 sec
*Two-Motion= Go to the lowest part of your squat/come up little less than midway/go back down to the start of squat/then do a full squat jump
*Goal for Resistance Band: Same as above

ROUND THREE: 3 SETS
1. Leg Extension with Resistance Band- 20x
Goal Weight: M>2-45# plates/Red Resistance Band; F>1- 25# plate & 1-10# plate/Purple Resistance Band
2. Wide Stance Sumo Squat DB Toss-Up- 20x
*Goal Weight: M>1-25# db; F: 1-15# db
Use two elevated steps and place them shoulder-width apart/stand on each step in a wide sumo position/place the db on floor in between steps/squat down and as you are coming up grab the head of db and toss db up about head level/catch the db in a squat and tap db on the floor

COOL-DOWN & STRETCH- 10 MINUTES
FINISHED AND COMPLETE!

YOUR MUSIC

"THERE ARE THINGS ONLY YOU CAN DO, AND YOU ARE ALIVE TO DO THEM.
IN THE GREAT ORCHESTRA WE CALL LIFE, YOU HAVE AN INSTRUMENT AND A SONG."- MAX LUCADO

SO KEEP PLAYING YOUR MUSIC AND KEEP LIVING YOUR LIFE TO THE FULLEST. INSPIRE THE PEOPLE AROUND YOU TO BE BETTER AND LOVE EACH AND EVERY STEP OF THE JOURNEY TO YOUR LIFE.

Sunday, October 11, 2009

PERSEVERE WORKOUT- 100709

Warm-Up> 10 minutes

ROUND ONE:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; Goal Weight: M>25# each side; F>5-10# each side
2. Standing Barbell Curls (medium-grip/use E-Z curl barbell- approx. 20#)- 20x
*Goal Weight: M>60# (e-z bar weight included/breakdown: 2>10#plates each side + bar)/F>30# (breakdown: 1>5# plate each side + bar)
3. Burpees- 10x
*Rest 30 sec

ROUND TWO:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; Goal Weight: M>30# each side; F>10# each side
2. Standing Barbell Curls (same as above)- 20x; Goal Weight: M>60-70#; F>30# 
3. Burpees- 12x
4. 50 yard Run
*Rest 30 sec

ROUND THREE:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; (Same Weight As Round Two)
2. Standing REVERSE Barbell Curls (same as above)- 20x; (Same Weight as Round Two)
3. Burpees- 14x
4. Weighted Jump Rope (use 6# heavy rope)- 100x
*Rest 30 sec 

ROUND FOUR: 
1. Sitting Dual Axis Shoulder Press (plate loaded)-20x (Same Weight)
2. Standing REVERSE Barbell Curls (same as above)- 20x (Same Weight)
3. Burpees- 16x
4. Stair Sprints (skip every other step)- 10x (up/down=1)
*Rest 30 sec

ROUND FIVE:
1. Decline Alternating Sit-up Twist-30x
2. Bent-Over DB Front Raises- 20x (Light-to-Moderate Weight)
3. Alternating DB Bicep Curls- 20x (Heavy)
*Do #2 & #3- 3 sets
*After 3rd set- Do #1 and add M.B. or Plate

ROUND SIX: FOUR SETS
1. MB Behind the Neck Overhead Throw-Downs- 20x
2. One Hand On MB/One Hand On Floor Push-Up with alternating M.B roll- 10x
*Right Hand on M.B./Left Hand On Floor/Go Down Into A Push-Up/Come Up, Use Right Hand To Roll Ball Over To Left Hand/Repeat Process

Great Job! Done And Complete

Cool-Down & Stretch- 10 min

Tuesday, October 6, 2009

DO YOU HAVE THE WILL- WORKOUT 100109

"Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."
-Muhammad Ali


ROUND ONE: TWO SETS

1. Sitting Shoulder Press (machine)- 50x
2. Standing Straight Bar Cable Curls- 50x
*After 2nd set> Burpees- 10x + 50 yard run

ROUND TWO:
1. Leg Extensions with attached Resistance Band- 50x/Goal Weight: M: 5-7 plates; F: 3.5-4.5 plates
2. Treadmill Challenge> Run- 30sec + Squat Hold (do not get off of treadmill/use the side platforms of the treadmill)- 30sec
*Speed- 7-7.5 mph; Incline- 0%; 5 sets of exercise combination without resting
3. Leg Extensions with attached Resistance Band- 50x (same weight as above)
4. Treadmill Challenge with Resistance Band> Run- 30sec + Squat Hold (same as above)- 30 sec
*Speed -same as above; Incline- same as above; Sets- same as above
*For this challenge you will need a partner or a stable spot to attach a resistance cable to. Place the band around your waist and go for it. Very important that you keep abdominals engaged and use your arms when your are running...Think of your body as one unit, that is working together to get you through this challenge.
Rest 1 minute

ROUND THREE: FOUR SETS
1. Stand-ups- 15x
2. DB Semi-Supernated Chest Press- 15x
3. DB Lying Tricep Extensions- 15x
*After 4th set> Burpees- 10x + 50 yard run

ROUND FOUR: TWO SETS
1. Leg Press- 50x; Goal Weight: M: 405# (4> 45# plates each side)/F: 225# (2>45# plates each side)
2. MB Wave Squats- Squat Pulses- 10x + Low Squat Bounces- 10x> 5 sets
*Hold MB behind head/Sit back on your squats/keep your back straight
*Stay low on squats and squat bounces
**You must do all sets without resting/they have to be continuous...that is what makes the wave

THE END!
COOL-DOWN & STRETCH- 5 TO 10 MINUTES


"Whenever you meet difficult situations, dash forward bravely and joyfully."
-Tsunetomo Yamamoto, Hagakure

"It does not matter how slowly you go so long as you do not stop."
-Confucius

"There is nothing impossible to him/her who will try."
-Alexander the Great

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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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