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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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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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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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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XXTreme Workout

Posted by Joe Gigantino on Sep 5, 2009 in Fitness, Health, News Feed | Comments Off

Get ready to sweat in this XXTreme Workout from president of Olimpia’s Fitness Training Inc Muscles In Motion, Olimpia Garruto-Grillo. Featured in Women’s Sports & Fitness magazine, Olimpia is a first class instructor and director for fitness programs, also on Facebook and Twitter. If you need one workout to go beyond all others, then this is the one for you!

Complete the entire workout once. Each exercise set is 50 reps. Use light to medium weights, nothing heavy. Recovery time between sets is 20 seconds. Good luck! 

Warm up: 5 minutes Jump rope

Workout:

- Overhead press
- Walking lunge
- Seated Bicep Curl
- Walking squat
- Step ups (no weights)
- Tricep Dips (using own body weight for resistance)
- Knee Lifts (holding onto weights)
- Mountain Climbers
- Seated Fly
- Reverse Lunges (holding onto weights)
- Push Ups
- Jumping Jacks
- Seated Row using weights
- Abdominal crunches
- Front Kicks
- Inner Thigh squat (holding onto weight)
- Cool down/ Stretch (5 minutes)

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”
- Gail Devers

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