It's About Time

If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.

Friday, May 15, 2015

Let Your Pants Do the Talking


I have the best clients. They keep me entertained. Today one of them wore emoticon pants and when she didn't like the exercise or me at the moment she would just point at the sad, mad or angry face. Loved it




MetCon 10 Workout

Wow.  This format is amazing.  Get in, Work hard, Get out.  Metcon stands for Metabolic conditioning.  I chose 10 exercises and I chose to use one piece of equipment-Slider disks.  You  do the sequence 1-4 times depending on your fitness level or time. If you can do more than 4 then next time rev up the intensity.   Its a big bang for your buck in terms of intensity and calories utilized.  Each exercise is preformed for 1 minute. The first 30 seconds is the base move and the second 30 seconds another element of difficulty is added

1A.  ALTERNATING LATERAL LUNGES
 

1B.  QUICK LATERAL LUNGES 


2A.  THREAD THE NEEDLE


2B. ADD PUSHUP DROP WHEN LEG IS ABDUCTED 


3A.  REVERSE LUNGE-RIGHT LEG  BACK


 3B.  REVERSE LUNGE WITH REPEATER BACK LEG


4A.  ALTERNATING SINGLE TRICEP PUSH UP


4B.  ARM MOUNTAIN CLIMBERS

5A.  REVERSE LUNGE-LEFT LEG BACK


5B.  REVERSE LUNGE REPEATER BACK LEG


6A.  BURPEE


6B.  ADD PUSH UP DROP


7A.  PLIE SLIDES


7B.  FAST PLIE SLIDES

8A.  HAMSTRING CURLS


8B.  MOUNTAIN CLIMBER HAMSTRING CURLS


9A.  FLYING LUNGES


9B.  FAST SCISSORS


10A.  ABDOMINAL SCOOPS

10B.  LEG JACKS (OPEN AND CLOSE)



Make sure you do a proper warm up and cool down.  You will love this workout.  








Tuesday, May 12, 2015

There are Various Ways to "Hit" HIIT Training

First there is a difference between interval training and HIIT (High Intensity Interval Training).  They are similar in many ways utilizing different work-to-rest ratios and alternating in between the two but the big difference is intensity and also rest periods or lack of.  I am going to list a few different protocols for HIIT. Once you select your outline for work/rest then pick a few exercises and plug them in.  

HIIT Types
  1. Little Training-60 seconds work/75 seconds recovery
    1. Example:  Skater lunges/ curtsie squat
  2. Fartlek Training-speed play-varied timing 30/10, 20/20, 10/30
    1. Example:  Slow jumping jack out and in/ Flying jacks
  3. 30/30-Lower body/upper body/core
    1. Example:  Mountain climbers/push ups/plank
  4. 30/20/10-Swedish Method-Hard/harder/hardest
    1. Example:  Steady state run/temp run/sprint
  5. 12/8-Rest/work
    1. Example:  Frog step forward and back/Frog jump
  6. Tabata 20 sec work/10 sec rest
    1. Example:  Flying lunges/slow lunge touch
Examples of HIIT for every fitness level

1.  Beginner-1 minute walk/1 minute jog- 30/30 2 times a week
2.  Intermediate-1 minute jog/1 minute run-30/30 2-3X a week -20 minutes
3.  Advanced-all-out sprints 20 seconds followed by 1 minute jog Repeat for 20 minutes

Remember these type of workouts are not meant for every day and shouldn't last more than 20-35 minutes.  If you can go longer you are doing interval training not HIIT.   Have fun.  

Monday, May 11, 2015

Bring It On Kamagon Workout

Picked up a new toy at the IDEA Fitness convention.  Here is a great workout to try.  If you don't have this particular piece of equipment, you can just use a dumbbell or kettle bell.

There are 11 exercises.  Perform each exercise for 1 minute and then move on to the next.  On the lunging exercises switch lead leg at 30 seconds. REPEAT each round of 11 exercises as many times as you can in an hour or just one round if that is all the time you have.

WALKING LUNGES


BAT SWING



FORWARD LUNGE ON BOSU

HIP CIRCLES ON BOSU

FROG JUMP FORWARD AND BACK




SQUAT/UPRIGHT ROW/ OVERHEAD PRESS



PLIE' SQUATS/ARM PUMPS




BURPEES



SQUAT/TWIST/OVERHEAD PRESS

OUTSIDE LUNGE WITH ARM SWING



RUSSIAN TWISTS