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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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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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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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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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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