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

MTS of The Week- 10 Minutes of Fun!!

Hey Everyone,
I am re-posting a blog from a close friend and coworker, Robin Zukowski. I helped her design this workout for her Friday Funday workout group. It is brutal!!... Have Fun!


Scooter's 10 minutes of fun workout!
Today's workout almost got me. It starts off with you thinking, "ok, I think I can do this" and ends with, "man, I am not sure I can do this...". But, we all finished in a little less than an hour. You start with 4 stations. Each station has 2 people and for the most part 2 exercises. You and your partner switch back and forth between the 2 exercises for 10 minutes with NO REST. After your 10 minutes of work, rest 2 minutes and move to the next station. It is 40 minutes of total work. This is what we did:

station 1)
partner dynamax slam followed by a burpee with push-up
(slam the 16-20lb ball to the ground and immediately do a burpee with a push-up. meanwhile, your partner slams the ball and does a burpee with a push-up. rotate between you and your partner for the entire 10 minutes).

station 2)
10 dumbbell step ups (20-40lb) on each leg rotate with hold a water filled stability ball, a.k.a. "slosh ball" overhead until your partner is done with step ups. then switch back and forth for 10 minutes.

station 3)
20 rope slams
jumprope until your partner is done.
switch for 10 minutes, no rest.

station 4)
10 box jumps
kneeling up downs until your partner is done with box jumps.
(to do a kneeling up down, start in a squat position, lower your right leg to the floor followed by the left so that you in up in a kneeling position. then bring the right foot followed by the left food back in front of you so that you are back in a low squat position. repeat, alternating which leg goes down first).

The "Travel Workout"

Hi Everyone,
Tonight I am writing you from my hotel in Maitland, Florida where I am attending a "Nutrition for Fitness Professional" workshop by Dr. Jane Pentz. It is about 11 pm and I just finished my hotel workout while watching the ACC championship game.

In the next couple of days I plan on posting some great nutrition tips that I have been learning, but tonight I wanted to share with you my hotel workout that I just completed.

This is a great 20-30 minute workout that you can do anywhere and requires no equipment. It is done in a "ladder" format, which means you start with 1 rep of each exercise in the circuit, then do 2 reps of each, followed by 3 reps of each all the way up to 10 reps of each exercise. You will complete the entire ladder non-stop with no breaks or rest.

Here it is....

1. Prisoner Squats
2. Lunges
3. Pushups.

After you complete the ladder of the above exercise you will then do my "crunch complex". Complete 3 rounds of the crunch complex.

1. Toe touch crunch, 16 reps (8 each leg)(lay on your back with you arms reached over head and legs out straight. As you crunch pull one knee towards your chest and reach for your toes with your hands. Then extend back out and repeat with the other leg)
2. Supine knee extensions, 15 reps (lye on your back with your hands resting under your butt. Pull both knees to your chest, then extend your legs straight out until they are about 8- 10 inches above the ground. Then pull your knees back in towards your chest. Be sure that your back does not arch)
3. Plank hover, 30 sec.

Enjoy this workout no matter where you are to stay consistent with your training!

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