Jump Rope

Posted by Joe Gigantino on Oct 23, 2009 in News Feed | Comments Off

Today workout focuses on maintaining cardio for a 70% max heart rate and incorporating upper body with push ups. 

When was the last time you jumped rope? …and don’t say grade school! Jumping rope is a great way to keep your heart rate up and body moving. Try this workout today and you might just fall in love with jump rope again!

Warm up: jog 1200 meter (3 laps around track)

Workout:

- Push ups; Men 30, Women 20 (Adv = 40)

- 2 minute jump rope (Adv = speed rope)

- 4 rounds, no rest until you have completed the jump rope and then 10 second rest between rounds. Post your time!

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Superman!

Posted by Joe Gigantino on Sep 26, 2009 in Fitness, Health, News Feed | Comments Off

This weekend focus on core strength in every contraction… don’t be fooled, this is disguised as a core workout!

Warm up: 15 minutes on elliptical machine or stair master, 2 sets of 25 push ups

Workout:

- 40 walking lunges
- 20 superman  back extensions
- 20 mountain climbers
- side planks; 30 seconds on each side
- complete 4 rounds for time, post your time!

“Clark Kent is who I am, Superman is what I can do” - Superman (the movie) quote

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Band-It!

Posted by Joe Gigantino on Sep 25, 2009 in Fitness, Health, News Feed | Comments Off

Be a ‘Band-It‘ with these resistance band exercises focusing on legs, shoulders, back and chest…

Warm up: run 400 meters (or 1 lap around track), 25 push ups

Workout: (videos below)

- 20 reps chest press
- 20 squat jumps with lower back pull (back pull not shown)
- 20 lat pull downs
- 20 lunges with shoulder press (shoulder press not shown)
- 20 side steps (20 on each side)
- core; 2 minute planks (beginners 1 min)
- repeat 3 times; Make sure to select the proper band width: adv use a thicker tube, beginners use smaller width

Have fun today and Band-It!

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Refreshed Core

Posted by Joe Gigantino on Sep 18, 2009 in Fitness, Health, News Feed | Comments Off

Warm up: 100 yard sprints, repeat 5 times 

Workout:

Exercise 1 - 30 Jumping Squats, take 30 seconds rest and repeat 5 times.
Exercise 2 - Planks; front 30 seconds each, Left Side for 30 seconds, Right Side 30 seconds; repeat entire set of planks 5 times

Each day is a new day and a chance to face your challenges. What would you do if you knew you would not fail?

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Only the Strong

Posted by Joe Gigantino on Sep 16, 2009 in Fitness, Health, News Feed | Comments Off

Warm up: 10 minutes on elliptical machine, 2 minute planks, 10 lunges on each side

Workout:
- 10 hang power cleans (Men 95 lbs, Women 45 lb bar)
- 20 push ups
- 20 air squats
- 20 crunches
- 5 rounds for time

“Only the strong survive”

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Partner Up & Jump

Posted by Joe Gigantino on Sep 10, 2009 in Fitness, Health, News Feed | Comments Off

We are focusing on partner work again today in this double fun workout!

Warm up: 1 mile jog/run

Workout:

- Box Jump with the Medicine ball; Men 24 inch box holding 20 lbs medicine ball, Women 18-24 inch box holding 6-15 lbs medicine ball

- In this exercise you and your partner will start at 1 and work up to 20. One partner does odd numbers while the other does even numbers. Complete 1-20.

You – Your Partner
1                       2
3                       4
5                       6
7                       8
9                      10
and so on…

“The skill of writing is to create a context in which other people can think.”
- Edwin Schlossberg

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Parnter Up & Motivate

Posted by Joe Gigantino on Sep 9, 2009 in Fitness, Health, News Feed | Comments Off

This workout will be about intestinal fortitude and perseverance. “Never leave anyone behind” is a belief amongst the combat military and public safety forces in America. Stick with your partner and motivate them to go beyond they’re capabilities and in 20 minutes of this buddy work out you will get your heart pumping and more importantly respect our armed forces for their comradeship!

Warm up: 400 meters jog (1 lap around the track), 25 push ups, 20 mountain climbers, 20 triceps dips (if outside use the curb)

Workout:
- 400 meters run/sprint; 200 jog and 200 sprint (or half track jog, half track sprint)
- 35 push-ups after each 400 meters
- 400 meters; lunge straight way and jog curb
- In this exercise each partner will run together 400 meters; jog and sprint, then complete the push ups and lunges together.
- Do as many – 400 meters sprints as possible in 20 minutes.

Quote for Today - ‘Semper Fi’; Semper Fidelis is Latin for “Always Faithful” and is the motto of the United States Marine Corps.

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Upper Body Blast

Posted by Joe Gigantino on Sep 8, 2009 in Fitness, Health, News Feed | Comments Off

Warm up : 40 push ups, 100 jumping jacks, 1 minute of Bear crawls, 15 pull ups (beginners modify or cut in half)

Workout:

Cycle 1:
- Men (2) 25 lb Dumbbells, Women (2) 10 lb Dumbbells
- standing arm curls 10 reps
- Arnold presses 10 reps
- run 800 meters (beginners 400 meters)

Cycle 2:
- Men (2) 30 lb Dumbbells, Women (2) 15 lb Dumbbells
- standing Hammer curls 10 reps
- Arnold presses 10 reps
- run 800 meters (beginners 400 meters)

Cycle 3:
- Men (2) 35 lb Dumbbells, Women (2) 20 lb Dumbbells
- standing arm curls 10 reps
- arnold presses 10 reps
- run 800 meters (beginners 400 meters)

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