13Dec/13

The Weekender — Dec 14/15

So, for most of us locally, our weekend workout is likely to involve moving some snow … really, truly .. that CAN be enough .. however, in case clearing your own driveway sans a snowblower leaves you something short of exhausted and your neighbor’s drive is already cleared, here’s a little something to tide you over til Tuesday!

As always, do this Saturday or Sunday but try to do something active the other day.  Sunday looks to be the better day again to get outside for a brisk walk and temps are supposed to be on the climb!

Start with a few minutes of warmup … we’ll be hitting the whole body with this one so make sure both your shoulders and your hips are loosened up!

Alternate back and forth between these two for 5 full rounds:  (do 10 repetitions of each exercise each round….)

1.  Pushups .. any flavor that suits the mood .. of mix them up a bit.. maybe come in tight to a diamond with the hands, do T’s or maybe a reach through with each rep..

2.  Squats — if you have a kettlebell or dumbell, do them as goblet style squats, otherwise, hands behind the head for prisoner squats.

Ease back to your normal day with some stretching …. if it suits you, the yoga Sun Salutation sequence gives a nice full body stretch sequence..  We’ve not been as disciplined as we should be lately with the warmup and cooldown … we’ll get that fixed!!

See ya Tuesday!!

12Dec/13

Fitness Ropes – 12/12/13

Fitness Ropes – 12/12/13

8 station circuit tonite … 30 seconds on each station, rest between rounds only

 

Beginner/Intermediate Class

3 rounds, 1 minute between rounds

1.  Goblet Squat
2.   Jump Rope
3.   Cross Body Mountain Climber
4.   Jump/Step Overs
5.   Rope High Slams
6.   Rope Squat Sit with Speed Wave
7.   Rope Burpee
8.   Rope Alt Wave with Side Shuffle

 

Recommended Cooldown – Sun Salutation Sequence

Advanced Class

4 rounds,  30 seconds rest between rounds

1.  Goblet Squat
2.   Jump Rope
3.   Cross Body Mountain Climber
4.   Jump/Step Overs
5.   Rope High Slams
6.   Rope Squat Sit with Speed Wave
7.   Rope Burpee
8.   Rope Alt Wave with Side Shuffle

Recommended Cooldown – Sun Salutation Sequence

 

10Dec/13

Fitness Ropes – 12/10/13

Fitness Ropes – 12/10/13

Nuthin’ but ropes tonite … you’ll alternate on/off only. We’ll set up to 7 ropes, max 2 per rope.

 

Beginner/Intermediate Class

25 seconds, 5 second transition, alt between ropes and rest

3 rounds,  1 minute rest between rounds

1. Static Reverse Lunge with alternating wave
2. Static Reverse Lunge with alternating wave (switch back leg..)

3.  Side Kneeling One Hand wave (left facing)
4.  Side Kneeling One Hand wave (right facing)
5.   Seated Rope claps

Recommended Cooldown – Sun Salutation Sequence

Advanced Class

30 seconds, 5 second transition, alt between ropes and rest

4 rounds,  1 minute rest between rounds

1. Static Reverse Lunge with alternating wave
2. Static Reverse Lunge with alternating wave (switch back leg..)

3.  Side Kneeling One Hand wave (left facing)
4.  Side Kneeling One Hand wave (right facing)
5.   Seated Rope claps

Recommended Cooldown – Sun Salutation Sequence