The Evil Elf's Christmas Workout 2012

Here it is friends,
The Evil Elf is back for his annual Christmas workout.  Give it a try!

The Funtastic 40!

Happy Friday Everyone,
After a 2 week break I am back to the FITE Club.  "Break" is probably not the best word to describe my hiatus from the club.  Over the past 2 weeks I have run the Gator Gauntlet Mud Run, traveled to Destin, Fl. for a wedding and have been going through all the steps to buy a new house.  But, with all that it feels good to back to my Friday morning adventures.

This week Robin is off in Mexico enjoying a little vacation so we had to keep up the intensity while she is gone.  Today I had planned a special birthday workout for Jim, but everyone was thankful that he was out of town.  The plan was to complete 58 repetitions of every exercise to celebrate Jim's 58th birthday.  But, since Jim was on vacation we did the Funtastic 40 instead.

Here we go...

Warm up using the TRX suspension trainers:

1. TRX forward lunge/ chest stretch- 20 reps
2. TRX deep squats- 20
3. TRX Push ups- 20
4. TRX Body rows- 20

Then...
Core Series: 30 seconds of work, 10 seconds rest. 3 Rounds

1. SB Plank/ Plank
2. SB Bridge pullover
3. Sky Divers

Time to JAM!- 40 repetitions of each exercise.  3 or 4 rounds depending on time

1. 1/4 mile run or 400 meter row
2. Kettle Bell front squats (goblet or rack position)- 40
3. SB Push ups - 40 (I actually forgot these during the workout today, but they were in my program)
4. SB Prone dumbbell row- 40
5. KB Pass through lunges- 20 each leg (40 total)
6. Medicine Ball Russian twist- 40

Enjoy, and have a great weekend!

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

TRX 40-40 Challenge: F.I.T.E Club Crew

WOW! it has been a long time since I put a post up. I apologize for the long delay between post. Things are finally starting to settle down with my new role at the gym, traveling to seminars, and basic family life.

So, today I will keep it short and sweet with a little video from a recent F.I.T.E Club workout. I hope you enjoy!

Kaizen,
Scott

FITE Club Workout #2

Good Morning Everyone,
Another Friday and another awesome FITE Club workout completed! I have to admit, I really wasn't looking forward to the workout this morning. Combine an extremely busy week with very little sleep and that equals no motivation to get up early and train...... I know, I know..... preaching to the choir, right. We all have weeks like this, maybe every week for some of us? But, the good news is I didn't want to let the down the FITE Club crew so I designed today's program, manned up and and stuck to my commitment. These are the days you will feel most proud of after you complete your training. And I can tell you that I feel amazing after this workout!!

So, push through those barriers and road blocks, make a commitment to get better at something and stick to it!!

Enjoy today's workout.

Rule #2 of FITE Club: Maximum Effort Only at FITE Club!

** Each station is 8 min running clock. Complete as many rounds as possible in 8 min. 90 seconds between rounds.**

*Dynamic Warm-up
*Station 1
KB Snatch 10x
Lateral hop(small hurdle) 10x
Cable Rotation 10x

*Station 2
Scissor step ups 10x
TRX Row 15x
Dynamax Squat Slams 15x

*Station 3
Wall Ball 12x
Post. cross behind Lunge 10x
Band Rotation 20x



*Station 4
Jump jax w. weight 15x
KB Swing curl 15x
Jump Rope 50 skips

*Core
Stability Ball Russian twist w/ MB 15x
Stability Ball kneeling roll outs 15x











Train For Life!
Scott

F.I.T.E Club Workout

Aloha Everyone!
I just completed our FITE Club Workout and I feel amazing!! Early morning workouts are definitely "my" time. After a hard workout, shower, and a protein coffee it is amazing how much energy I have!! Have you determined the best time for you to work out yet? If you haven't, you need to experiment with your times. A workout after a long day of work is not always the best time. You might not be a "morning" person, but I encourage you to try different times. You will know almost immediately after your workout if that is "your" time. You will feel powerful, energized, and invigorated!!

Have your guys heard about the FITE Club yet? It stands for Friday Interval Training Experience. This is a early morning Friday workout that Robin Zukowski started months ago. As we speak, Robin is on her way to Hawaii with the girls to sip on Umbrella drinks and enjoy the sun, so she asked me to lead the group.

Rule #1 of FITE Club: Tell everyone about the FITE Club!!!




So here was our workout today:

*Dynamic Warm up
*Strength: 50-10-5 (50 sec. work followed by 10 sec. rest, 5 exercises), 4 rounds
1. Dumbbell curl to overhead press
2. Kettle Bell Goblet Squat(picture below)
3. Cable machine single arm row
4. Lunge with Medicine ball chop
5. TRX power pull (see picture above)

Sprint Interval: 3 rounds
1. 1/4 mile sprint on treadmill, bike, or rower (record time each round)
2. Lumber jack lift to press (picture at top)
3. Stability Ball cobra with weight
4. Stability ball plank with reach.



Sprint Times:
Diane:Row
1:48.9
1:44.9
1:43.7

Adam: Run
2:02
1:52
1:39

Scott: Run
2:15..sandbagging:)
1:53
1:42

Jim: Row
2:12 (500)
1:53
1:42

Everyone did awesome and had fun. See you next week!!
Train For Life!!
Scott

MTS of The Week: 45-15-5 Circuit

Hi Everyone,
Here is a great circuit for you to try. Each exercise is done for 45 seconds, followed by a 15 second rest/ transition to the next exercise. There are a total of 5 exercises in the circuit. Complete 3 total rounds.

1. TRX single leg squat
2. Dumbbell plank row
3. Dumbbell bicep curl to overhead press
4. Push ups
5. Tuck jumps
Bonus exercise. After the each circuit is complete jump on the concept row, 300 meters as fast as possible.

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

Behind the Scenes of the NSCA National Convention 2010

Hey Everyone,
Today I have a short video for you that I made "Live" from the NSCA National Convention in Orlando , Fl.

I have blogged in the past about the importance of "sharpening your saw". So far this is the 5th seminar/ workshop that I have been to in 2010, so, my saw should stay sharp for at least the next couple of months:)

This short video is for you the client to see how the top personal trainers from around the country spend their weeks, and weekends to continually stay on top of their game.

Enjoy!