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!