The Gleason’s Gym Total Body Boxing Workout for Women: A 4-Week Head-to-Toe Makeover

The Gleason’s Gym Total Body Boxing Workout for Women: A 4-Week Head-to-Toe Makeover

I must have at least 2 dozen books on martial arts fitness/boxing/kick boxing workout books. There are several I just read and never go back to. There are a few that are like my Bible that I go back to every so often to improve on my offering for clients and martial arts students. The Gleason’... Read More

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Superman!

Superman!

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 s... Read More

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Band-It!

Band-It!

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 lun... Read More

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Refreshed Core

Refreshed Core

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 y... Read More

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50 Legs

50 Legs

This intense leg workout will challenge your strength and endurance… work those legs and don’t give up! Warm up: 400 meter run, 2 sets of 25 crunches  Workout: - 50 air squats - 50 box jumps; Adv 24 inches, Beg 6-12 inches - 50 back squats; Men 95 lbs, Women 45 lbs - 50 front squats; ... Read More

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Only the Strong

Only the Strong

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” Related Posts Done in 20! ‘Black Jack’ 8/4/09 F... Read More

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QUADRIFY!

QUADRIFY!

Today’s Quad workout is from Florida’s own,  HEATHER FREY Owner, Founder and President of SmashFit. This is an advanced routine that requires some set-up but can be modified for no-set-up/intermediate workout. As in Quadrify Part 1, I am not looking to add more size to my quads, so I li... Read More

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Super Set: Chest & Back

Super Set: Chest & Back

Each new day is a new challenge.  The challenges from yesterday are complete… The only easy day way yesterday. Face today’s challenges and conquer them!  Super set me! Let’s super set with chest and back in this workout:  Warm up: 10-15 minutes of elliptical machine... Read More

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Push It Real Good

Push It Real Good

SALT-n-PEPPA Remember the 80’s hit song by Salt n Peppa “Push It” as you push till you can’t push no more in this workout! Warm up: 20 burpees, 20 jumping jacks, 20 shoulder rolls and run 400 meters (1 lap around the track) Workout: - Push Press; Men 135 lbs, Women 45 – 6... Read More

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Partner Up & Jump

Partner Up & Jump

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 wo... Read More

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