Archive for Uncategorized

November & December Workout of the Month

UncategorizedPublished November 2, 2014 at 3:25 am No Comments

To be done 1-2 times each week in November and December. Warm-up 2-3 sets: – Reverse jump rope – 50 reps – Box jumps – 20 reps – Dive Bomber Pushups (beg opt – regular pushups) – 10 reps Strength-Stabilization 3 sets – 10 reps (10 each side on single sided exercises): – Lunges with
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October Workout of the Month

UncategorizedPublished October 5, 2014 at 12:52 am No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in October. Warm-up 2-4 sets: – Burpees (no pushup) – 15 reps – Tricep Dips – 15 reps – Jumping Jacks – 30 reps Full Body Workout (compound & transverse plane exercises) 3 sets: – Renegade Rows With
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August Workout of the Month

UncategorizedPublished August 3, 2014 at 7:29 pm No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in August. Warm-up: 3-5 sets – Side to side jumping rope – 50 reps – Alternating Reverse Lunges – 12 reps each side Lower Body Strength Workout: 3 sets – 10 reps, Heavy – Back Squats – Lunges
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July Workout of the Month

UncategorizedPublished July 5, 2014 at 11:59 pm No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in July. Warm-up 2-4 sets: – Single Arm Kettle Bell Squats — 10 each side – Incline Pushups — 12 reps – Tricep Dips — 12 reps Upper Body Strength Workout: 3 sets — 10 reps, Heavy –
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June Workout of the Month

UncategorizedPublished June 15, 2014 at 4:59 am No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in June. Warm-up: 1-3 sets, 15 each side – Basic step – Alternating step with kick – Same side step up with hop Strength Workout: 3 sets — 15 reps, 10 reps, 6 reps increasing weight with each
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May Workout of the Month

UncategorizedPublished May 1, 2014 at 2:16 pm No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in May. Warm-up: – 8-15 minutes of cardio on equipment of your choosing (or outdoors) Bosu Workout 3-5 sets, 15 reps: (all can be done on the floor without Bosu) – Burpees – Lateral jogging – Bosu Jumps
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April Workout of the Month

UncategorizedPublished April 5, 2014 at 3:26 am No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in April. Warm-up on Cardio equipment or outdoors: – .25 mile at 65% of max – .25 mile 85% max – .25 mile 70% max – .25 mile 85% max – .10-.25 mile cool down walk or jog
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March Workout of the Month

UncategorizedPublished March 5, 2014 at 6:00 am No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in March. 6 sets: – 15 Burpees – 10 each foot Basic Step 3 sets: – 20 Squats with Alternating Front Kick – 10 each single leg Romanian Deadlift (beg opt — toe down, adv opt on dyna
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The Checklist

UncategorizedPublished February 17, 2014 at 4:28 am No Comments

I don’t know about you, but when I make any major life changes such as a move, it helps to make a checklist. Don’t your health and fitness goals qualify as major life events? How can you prepare for any serious undertaking without proper planning? Depending on your current state of health and your goals
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February Workout of the Month

UncategorizedPublished February 2, 2014 at 11:14 pm No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in February. Warm-up: – 8-15 minutes of Cardio on Equipment of your choosing (or Outdoors) 3-5 Sets Of Each Exercise: (All Can Be Done On The Floor Without Bosu) – 20 Each Foot Mock Tire Run – 20
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