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

Stability Ball Supine Dowel Shifts

Hi Everyone,
I hope you have had an opportunity to master the other exercises in the Core Stability Series.  My latest addition to the series is call the SB Supine Dowel Shifts.  This exercise is deceivingly difficult.  Give ti a go, and be sure that your hips and shoulders remain level throughout the entire exercise.  Perform this exercise for a certain time limit.  I would begin with 20 seconds and work your way up in time.

Good Luck.

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

Plank Variations: Reaches

Hi Friends,
This exercise is called "Plank with Reaches".  It is a great progression from a traditional plank.  It is much more difficult as it will force you to stabilize your hips more to complete the exercise.  Give it a go and let me know what you think.

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

Stability Ball Plank Circles

Hi Friends,
Here is a new video from my "Core Stability Series".  This is one of my favorite Core Stability exercises.  It is much more difficult that it appears.  Give it a try and let me know what you think.

If you need a stability ball, click the thing on the side of this page.  Perform better is where we get the majority of the equipment in the personal training studio.

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