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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Celebrate Good Times, C’mon!

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

“The more you praise and celebrate your life, the more there is in life to celebrate.” ~ Oprah Winfrey

What do you think about when you hear the word “celebration?” Most people think of parties or some type of festivity that recognizes victory, achievement, birthdays, holidays or anniversaries. In thinking about the topic of celebration, the Kool and the Gang song, below, came to mind, so I might as well get it out in the open right away so you too will have it below playing over and over in your head! This song makes me happy – guess that’s why it’s always played at wedding receptions.

Celebration is big in the Gigantino household, whether it is one of our children’s birthdays or a holiday. We recently celebrated my youngest daughter’s 10th birthday. Traditionally, the night before it is someone’s birthday, we decorate the house and have the presents on the table for them when they wake up. I make pancakes for breakfast and my wife, Christine, makes their favorite lunch. For dinner, we go somewhere fun as a family. This time we went to a place called Kyoto Palace where the chef cooks right at your table. It was a great interactive family experience. My sister-in-law and her family usually come along, and afterwards we go back to the house for cake and opening gifts. I love seeing the joy on my children’s faces when we share this family time. I realize it won’t always be like this, so I’m enjoying it while it lasts!

I’m also big on celebrating my own birthday. Many people dread their birthdays as they start getting older and often would rather they go unnoticed. Not me! A few weeks before my birthday, I start reflecting on what I’ve accomplished the last year and set new goals for the upcoming year. I don’t wait until January to do this; I evaluate my life approaching each birthday. Then I plan something very fun that I enjoy – I celebrate my birthday in a big way because I’m worth it!

Regardless of birthdays or holidays, I believe life in general is worth celebrating. Each morning that I see the light of day and have air in my lungs, I have reason to celebrate. I proudly watch my son playing varsity football – I have reason to celebrate. I’m aimlessly led throughout Michael’s by my giggling daughters looking for what to make on “craft night” – I have reason to celebrate. I offer encouragement to people with hope in their eyes beginning a workout program – I have reason to celebrate.

Take a look at your life today. Have you been stuck in your own pity party? Maybe you’re thinking you don’t have too much going on or any reason to celebrate. If that’s the case, tell yourself to snap out of it! Step outside of “you” and open your eyes to all the reasons right under your nose to celebrate life. What are you celebrating today? I want to celebrate with you! “So bring your good times, and your laughter too; we gonna celebrate your party with you…”

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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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Push It Real Good

Posted by Joe Gigantino on Sep 11, 2009 in Fitness, Health, News Feed | Comments Off

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 – 65lbs
- On the minute with a continuous clock running you add an extra rep every minute.
- Example 1st min 1 rep, 2nd min 2 reps, 3 min 3 reps… keep going until you can not do the amount of reps within the minute. For example 10 mins and you cant finish 10 reps your max number is 9.

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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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