Friday, May 18, 2012

This is My Motivation!

Good Morning and Happy Friday!
I think we all need something to motivate us.  Some times it is an internal drive, and sometimes it is an external push from somebody or something. 

This is one of the main things that motivates me to everyday do something to get better.
My daughter Reese
Find that motivation and do everything it takes to be successful at whatever you are trying to accomplish. 

... now, on to todays FITE Club workout.  Robin is jetsetting off to NYC so it was just me and the other 12 clubbers today.  For todays workout we did one of my favorite circuits.  This is a Turkish Get up (TGU) progression circuit.  Each exercise in this circuit represents a portion of the TGU.

Set up 9 stations.  Complete 60 seconds at each station and repeat 3-4 times through.

  1. Body Bar sit up reach
  2. Kettle Bell Plank row (with push up)
  3. Kettle Bell Swing
  4. Lunge with MB rotation
  5. KB Clean- press
  6. KB Windmill
  7. KB Goblet squat
  8. "Ropes gone wild" (rope slams... nothing to do with the TGU, but kicks your ass!)
  9. KB Turkish get up


Living Life with no Regrets!... No Excuses!

Wednesday, May 16, 2012

Good Morning,
As the Gator Guantlet fastly approaches we needed to include a little more cardio interval work into our program.  Friday's FITE Club had another large crowd and we put together this interval ladder to keep our HR's up while challenging the entire body.  The first part of this ladder can be used as a work capacity baseline test as well.  Just start the timer on the first exercise and record your time as you finish your last burpee.  Try this one on for size!  For the cardio interval components this program is designed to be run on the treadmill, but if you do not like the treadmill you can choose a bike or rowing machine, it will just add time to burn the prescribed calories on the bike or rower.

50 Kcal cardio
50 Jump Squats
40 Kcal
40 Plyo lunges
30 Kcal
30 MB Slams
20 Kcal
20 American swings
10 Kcal
10 Burpees

10 Kcal
10 Push ups
20 Kcal
20 Box jumps
30 Kcal
30 DB Thruster
40 Kcal
40 Lateral lunges
50 Kcals
50 MB Russian Twists

This is a great calorie burning workout that will keep your metabolism spiked for hours!

Living life with No Regrets!... No Excuses!

Friday, May 4, 2012

Brutal FITE Club Workout 5/4/2012

Today was one of those days... You know, one of those days that you just don't want to get out of bed in the morning.  Let alone to workout!  I went to bed last night not feeling 100%.  But, the alarm screamed at 5 am and I knew it was time to Do Work!  I told myself, "Lets do this!"  Today is Friday and I want to make it a short day and it starts with a Killer workout.

Brutal is the best way I can describe today's workout.  Robin brought the heat today, and I can tell you now that I am glad I dragged my butt out of bed because I feel Awesome!

We broke records today at the FITE Club.  We had an all time high 17 Clubbers! And to give you an idea of how brutal today's workout was we finished with 5 clubbers going strong.  I actually thing only 2 clubbers finished the prescribed volume (reps) due to time constraints... this one took a little longer than expected.

So, what was the freak'n workout already?  Here you go.

  1. Single Arm Kettle Bell Swing
  2. SA KB High Pull
  3. SA KB Clean
  4. KB Squat (rack position)
  5. Reverse lunge (rack position)
  6. KB Jerk or push press
  7. KB Snatch
    1. + 1 Turkish Get Up

Today was a Kettle Bell ladder.  We started with 10 repetitions of each exercise, right side and then left side.  After you completed all 7 exercises (140 total reps) plus 1 Turkish Get Up, you then start again, this time with 9 reps of everything (126 total reps), then 8, 7, 6, 5... you get the picture.

Speaking of picture...


Warm up: "Around the Worlds"
Everyone did Awesome!  The people that didn't make it to the ends was because the 7 o'clock hour hit and it was off to work.

Its was great to see former GHF Personal Trainer Tallie Nordilus make the workout today.  Sharen made her first FITE Club workout today! Welcome to the club.  And Troy was back after about a month off.  Great effort by everyone, and a great way to kick off Friday and the weekend.

See you next week!

Living Life with No Regrets!... No Excuses!

"Life Is Motion"

"Life Is Motion"
Turkish Get Up