Archive for January, 2012

Oh don’t deny it, you love them. Need a good leg and cardio work out? Here you go! (this could easily be done with no equipment if you have a good bench to jump on!)

1 mile run warm up

  • 20 box jumps (make this challenging, you can jump up and step down!)
  • 10 perfect push ups
  • 20 box jumps
  • 10 burpees
  • 20 box jumps
  • 10 plank walks (start in plank on elbows, walk up to hands, that equals 1)
  • .25 sprint treadmill

Rest 1 min

Repeat decreasing box jumps only to 15, 10, 5!

ENJOY!

 

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Do all of this in any order, and broken up however you would like!  Just as fast as you can with good form.

  • 50 burpees
  • 100 push ups
  • 150 squats
  • 200 bicycle crunches (1=1)
  • 2 miles

Enjoy, and post your time!  Or, just do for fun and not for speed :)

 

Lateral Burpee?

Posted: January 10, 2012 in Band, No Equipment Needed, Weights

Yes, you read that right.  Instead of jumping feet straight back…they jump at an angle to the side.  The more flexibility you have the better you can try these! Alternate sides, and yes you still drop down to the ground :)  One side will work more than the other– so do both sides!

Warm up: 10 minutes choice

Main Set:

3x

  • 6 lateral burpees
  • 20 bicep curls
  • 6 lateral burpees
  • 20 overhead tricep
  • 6 later burpees
  • 20 upright row
  • 6 lateral burpees
  • 20 full sit ups
  • 6 lateral burpees
  • 1 minute rest and repeat :)
10 min cool down of choice

You can use a weight or band on these– on triceps you would put band under both feet, and take arms straight back and down to hips (arms stay straight) for shoulders, sit on the band and press overhead.  You can also modify to use no equipment and put tricep dips, squats, push ups in place of the weight-bearing exercises.

As always, ENJOY!

 

If there is a difference between JV and Varsity….this work out is 100% VARSITY.  I joked with a few of my participants tonight that this  was a tough work out and that they made the varsity team for getting through it :)  Congrats to my class for completing a variation of this tough work out tonight!!

Warm up: 5 minutes treadmill

All you need is a decent height bench, weights, glider if you can.

  • 50 double knees in plank position (do full sit ups if no glider)
  • 10 burpees
  • 50 box jumps
  • 8 burpees
  • 50 back rows, plank position
  • 6 burpees
  • 50 tricep dips
  • 4 burpees
  • 50 bicep curls
  • 2 burpees

Repeat and do 40, 30, with burpees still between.

Repeat 20, 10 with no burpees between.

Oh…..ENJOY!

And the winner is….

Posted: January 1, 2012 in Strength Training

The New Years Giveaway of a Free Fitness Consultation goes to….Kelly M!  Email me by tomorrow at 12pm to claim your prize:)

schwartz.kelly@gmail.com

What are you doing this week to begin to achieve your goals this year?  Remember to set goals like…”I want to do a pull up” or “I want to run a half marathon”.  Setting goals like this will catapult you to any weight loss goal you may have.

TOTAL BODY STRENGTH (do all reps of each exercise before moving on, take rest between each set)

12-8-6-4-12

  • Heavy bicep curls
  • Knee up (alternate sides, high bench)
  • Heavy Tricep Extension overhead
  • Squat w/Weight
  • Shoulder Press
  • Walking lunge 2=1
  • Push up (good form, not for speed!)
  • Heavy double legged pike

ENJOY!

**Did you know? That after the age of 30, you need at least 50% of your work outs to be strictly strength?  As you get older, you need more strength work to support your bones, burn more calories (for every 1lb of muscle you have you burn 40 calories more than someone who doesn’t!) etc!

Annual Report

Enjoy! Thanks for helping to make this blog a success!  Drawing for the Free Giveaway is tomorrow :)

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