Our Autumn Classes Are Starting Now !!

Posted by admin on Nov 1, 2009 in Annoucement, Workouts | 0 comments

Get in Shape for the holidays with our Fusion Kick Fit Program!
Spend seven weeks in our fitness program getting to a stronger, healthier, sexier NEW YOU.
Get stronger than you’ve ever been before. Achieve your dream dress or pant size while gaining strength, flexibility, endurance and energy.  This is a life-changing experience!

Announcing a brand new time: 5:30 pm – 6:30 pm Monday & Wednesday
Get things going with an exciting and energizing workout! At Fusion Kick Fit, we know how important it is to stay motivated to workout. Our program is Safe, Effective, and most of all, Fun. We incorporate so many different types of exercises in our proven system, that it’s almost impossible to get bored! Most of all, anyone can do it, any level of fitness, any age.

Unlike treadmills and bicycles our classes will keep you interested and engaged without having to learn complicated dance moves or confusing step aerobic routines! But it doesn’t stop there. We rely on our “ABC’s” of fitness, Aerobic Conditioning, Balanced Nutrition and Core Strength Training, as our guide for success. Regular attendance and total commitment to the nutrition guidelines required for best results.

Fusion Kick Fit is starting our Fall Exercise class on Monday Nov 2, 2009 @ 5:30 pm to 6:30 pm

Here are the dates:

1. November 2, 2009
2. November 4, 2009
3. November 9, 2009
4. November 11, 2009
5. November 16, 2009
6. November 18, 2009
7. November 23, 2009
8. November 30, 2009
9. December 2, 2009
10. December 7, 2009
11. December 9, 2009
12. December 14, 2009
13. December 16, 2009
14. December 21, 2009

The total cost for our engaging, high burning calories workout classes is only $84 for our Autumn session. If you can only participate 1 day a week, no problem – the fee will be only $55

We look forward to seeing you in next amazing workout session.

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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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50 Legs

Posted by Joe Gigantino on Sep 17, 2009 in Fitness, News Feed | Comments Off

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; Men 95 lbs, Women 45 lbs
- 50 walking lunges (25 on each leg with dumbbells) ; Men 60 lbs, Women 20 lbs
- Do each exercise for time.  Take a 2 minute break in between and post time for each station.

“I’m a track star running thru life, chasing my dream.” — 50 Cent quote

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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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QUADRIFY!

Posted by Joe Gigantino on Sep 14, 2009 in Fitness, Health, News Feed | Comments Off

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 like to do what I call S-D Sets – Super-Duper Sets. S-D Sets incorporate many moves (this one is 5) in order to tighten and shapify the quads from all directions without really growing them.

Take a deep breath…breath out…and let’s begin!

QUADRIFY (Part 2)

MOVE 1 – Leg extensions, one leg at a time - 15 Total Reps
- 10 toes pointed up, 5 toes pointed in.
Why? This isolates the quad without using any joints but the knee. Turning your toes up, in and out hit it a bit differently.

MOVE 2 – Ball Squats, no weight - 40 Total Reps
10 regular, feet should width apart
10 wide stance squats, feet slightly wider than shoulder width, toes straight ahead
10 wide stance, toes pointed out
10 legs out in front about 6 inches apart and press with your toes
Why? You are using primarily quads, hip flexors and glutes. Moving foot positions emphasis different muscles on the quads.

MOVE 3 – Step Jumps – 10 Reps
Use a stepper one or two “thingies” high. Then jump with both feet up and down FAST. An up/down counts as one rep.
Why? – Uses primarily quads, and some calves

MOVE 4 - Short lunges across the floor.
Find an open space and step out as if you are going to kneel on one knee. Back straight, shoulders aligned with back, looking forward. Short lunges target more the quad. You can mix in a long lunge – step out so back leg is extended and when you stand, squeeeeze the butt
Why? Good for all things lower body!

MOVE 5 - Duck Press – 10 Reps
Feet in the middle of the pad, toes pointed out slightly with heals a few inches apart. Medium heavy weight – Why? This hits the tear-drop of the quad
Why? Hits the “tear drop” part of your quad, right above your knee.

REPEAT 3 TIMES!! If you dare!

**To simplify, only do two moves together and rest. Then do two more moves and rest.
**To make it harder, add weights were you can.

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Super Set: Chest & Back

Posted by Joe Gigantino on Sep 12, 2009 in Fitness, Health, News Feed | Comments Off

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

Workout:
- 12 to 15 reps Bench Press, or seated press (Men & W use body weight, beginners half of body weight)
- 25 push ups
- 30 second rest
- 12 to 15 Lat pull downs (in front to chest)
- 12 to 15 seated row (keep abs tight and back straight)
- 30 second rest
- repeat circuit 4 times

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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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