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Showing posts from 2016

Today's Interval Workout

Round One
Step, light weights
1.Standing on step, reverse lunge right leg w/bicep curls
2. Standing on step, reverse lunge left leg w/bicep curls
3. Alternating step ups with opposite side reach down to leg on floor
4. Right leg on floor, left leg behind on step. Squat down and reach left hand with weight behind you
5. Left leg on floor, right leg behind on step. Squat down and reach right hand with weight behind youRound Two
Heavy weights, mat on step
1. Hands and knees on mat, right leg fully extended perpendicular  to right side, right big toe to ground. Short leg lift and touch to floor.
2. Repeat on left side.
3. Hands and knees on mat. Row with right arm
4. Repeat on opposite arm.
5. Kneeling on mat, weights in both hands. Lift rear from off of heels to straighten upper legs and body. Return to kneel. Repeat.
6. Hover plank on step twenty secondsRound Three
Medium weights, mat, step
1. Bilateral Triceps extensions with sit up
2. Supine leg abductions
3. Alternating step ups …

Yesterday's Interval Workout

Round One
Medium weights, mat, step
One leg on step, staggered squats with bilateral bicep curls.
Switch sides
Crunches on mat
Forward lunge to step with overhead press
Switch legs
Knee raises on mat Round Two
Heavy weights, mat on step
Pullovers with one or two weights
V-sit bicycles
Bent over rows  (one side at a time, one knee on mat)
Plank on mat (on step) Round Three
Light weights, mat parallel next to step
Left leg on step, knee on mat, bilateral shoulder raises
Lunge up from floor
Knees together, oblique tilt (left side then right side)
Right leg on step, knee to mat, lunge up and down
Right leg on step, leaning forward, triceps kickbacks 40 seconds per round. First two rounds repeated  three times. Last round repeated twice

Today's Interval Workout

Round One- step, mat, and medium weights
1.Supine on mat with feet on step, bent knees, alternating chest presses
2. Weights on chest, same position, crunches
3. Kneeling on mat, overhead shoulder presses
4. Still kneeling, one hand on step, fly out and rotate torso from floor. Round Two- heavy weights, step and mat
1. Slow lunge (3 count down, 3 count up) with one weight
2. Dead lift with both weights
3. Squat, both weights, one foot on step
4. Plank hold Round Three- light weights, mat and step
1. Step behind and diagonal with bicep curl, alternating step up
2. Alternating Diagonal crunches on mat
3. Alternating step up and press up
4. Flutters on mat
5. Quick step upsRepeat each round three times, 40 seconds per exercise

Today's Interval Workout

Round One - medium weights and mat
1. Sitting upright on mat with knees slightly bent, bilateral bicep curls
2. Lying supine, knees bent, bilateral chest press with crunch up
3. Lying supine, superior rotation with straight arms, return to arms over chest
4. Kneeling back flysRound Two - light weights and step
1. Diagonal step up from right edge and down to left, with front raise (weights parallel) and return
2. Alternating Diagonal reverse step back with opposite side arm rotations
3. Step forward off step and return, alternating legs
4. Left reverse lunge off step
5. Right reverse lunge off stepRound Three- heavy weights, step and mat
1. Bridge position, feet on step, right arm unilateral chest press
2. Weights on stomach, bridges up and
3. Bridge position, feet on step, left arm unilateral chest press
4. Single leg, left leg on step bridge  with extended right leg raises
5. Single leg, right leg on step bridge  with extended right leg raises

Today's Interval Workout

Round One-  heavy weights, mat on step
Alternating Chest Press (elbows to ribs)
Elbows Wide bilateral chest press
Standing bent over row
Suitcase squats
Sit ups with weights on chestRound Two - light weights, mat, step
Kneeling on mat lateral shoulder raises
Alternating step up with bilateral bicep curls
Kneeling deltoid back flys
Alternating step up with bilateral overhead press
Sit ups with weights overhead to pulloverRound Three - medium weights, step
Single leg hip hinge lunge
Side step onto step with same side reach
Prone single leg lift with hip raise, arms extended over chest40 seconds per exercise. Repeat each round three times.

Walking For your Health

Studies have shown that, after following participants from ages 70 - 85 for 2.7 years, walking can reverse many of the limitations associated with aging. The study suggests 150 minutes of moderate exercise or 75 minutes of vigorous exercise, coupled with two weight strength sessions each week.

Tuesday's Interval Toning

Round One - heavy weights, mat laid out over step for bench
Single arm chest press
Pull Over
Single arm Bent over row
Over head front raises
40 seconds per side,per exercise. Three roundsRound Two - medium weights, mat
Kneeling over head triceps extension
Lunge position single arm bicep curl
Bird dog pose single arm back fly
Planks to pikes
40 seconds per side,per exercise. Three roundsRound Three- Mat, light weights, step
Side to side Crunches
Alternating steps with shoulder presses
Bicycle kicks
Alternating side steps with arm reach across body
Reverse lunge off step- alternating legs
30 seconds per exercise. Two Rounds

Today's Interval Workout

Round one- using heavy weights, a step with risers, and a mat to lay on the step
Supine single arm chest press
Prone bent over row
Single arm squat clean
40 seconds per exercise, 3 setsRound two- light weights and the step
Alternating step and two handed punch
Reverse lunge off step with bilateral front shoulder raise
Single leg raise from squat and lateral shoulder raise
40 seconds per exercise, 3 sets
This is big time shoulder burn! Round 3- medium weights, mat on step
Alternating side sit up and press
Supine chest fly
Supine Triceps extension
Alternating side lunge with dumbell reach Back flys Great workout everyone! We'll do it again Friday!

Today's Interval Workout

Round one, using light weights and a step Lateral shoulder raisesAlternating overhead press and same-side knee raiseAlternating step ups (keep heel off of floor)Back flysThree rounds, each exercise should be forty seconds long

:20 break between rounds
Round Two, using medium weights and a mat Kneeling in lunge position, single arm bicep curl (one set per arm) Mountain ClimbersIn bridge position, dual arm tricep extensionsBent knee crunches (pause at top of crunch)Three rounds, each exercise should be forty seconds long
Round Three, using heavy weights, step, and mat