Tuesday, December 27, 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 you

Round 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 seconds

Round Three
Medium weights, mat, step
1. Bilateral Triceps extensions with sit up
2. Supine leg abductions
3. Alternating step ups on step
4. Side lying hip raises, each side
5. Alternating step ups on step

Wednesday, December 7, 2016

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

Sunday, November 20, 2016

Some issues to consider with a meat free diet

I've regularly discussed the risks of abandoning meat in one's diet in favor of grains and legumes.

Another author was kind enough to publish a well sourced article about it and I'm sharing it my readers here

Follow this link to read it

Tuesday, November 15, 2016

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 ups

Repeat each round three times, 40 seconds per exercise

Wednesday, November 2, 2016

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 flys

Round 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 step

Round Three- heavy weights, step and mat
1. Bridge position, feet on step, right arm unilateral chest press
2. Weights on stomach, bridges up and
down
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

Tuesday, September 27, 2016

Sprint intensity training shows best gains

Sprint intervals have the best chance of improving cardiovascular fitness over 12 weeks. I can build you a program to meet your fitness goals.

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075#sec005

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 chest

Round 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 pullover

Round 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 chest

40 seconds per exercise. Repeat each round three times.

Monday, September 26, 2016

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.

http://www.npr.org/sections/health-shots/2016/09/26/495477531/walking-fends-off-disability-and-its-not-too-late-to-start

Wednesday, September 21, 2016

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 rounds

Round 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 rounds

Round Three- Mat, light weights, step
Side to side Crunches
Alternating steps with shoulder presses
Bicycle kicks
Alternating side steps with arm reach across body
Scissors
Reverse lunge off step- alternating legs
30 seconds per exercise. Two Rounds

Tuesday, September 6, 2016

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
Crunches
40 seconds per exercise, 3 sets

Round 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!

Wednesday, August 31, 2016

Today's Interval Workout

Image result for small weights
Round one, using light weights and a step
  • Lateral shoulder raises
  • Alternating overhead press and same-side knee raise
  • Alternating step ups (keep heel off of floor)
  • Back flys
Three 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 Climbers
  • In bridge position, dual arm tricep extensions
  • Bent knee crunches (pause at top of crunch)
Three rounds, each exercise should be forty seconds long

Round Three, using heavy weights, step, and mat
    Image result for deadlift with dumbbell
  • Static Lunge w/back leg on step (one set per leg) one weight
  • Dead lift with both weights
  • Half plank bent over single arm row on mat
  • Air Squats
Three rounds, each exercise should be forty seconds long


This class meets Tuesday at 8:15 am and Friday at 8:30 am
Bender JCC 6125 Montrose Rd Rockville MD 20852 
Group Ex room B
New workouts each week