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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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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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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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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Keep it Simple

Posted by Joe Gigantino on Sep 3, 2009 in Fitness, Health, News Feed | Comments Off

Let’s keep it simple today with a shortened workout circuit focusing on the snatch.

Warm up: 100 jumping jacks or 5 min row

Workout:

- 15 reps snatch (Men — 95 lbs, Women — 45 or 65, beginners start with small bar or replace with squats)
- Run 400 meters
- repeat this circuit 5 rounds for time!

“Everything should be made as simple as possible, but not simpler.” ~Albert Einstein

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