Dumbbell Complex

Hi Everyone,
Over the past couple of week I have been doing some testing with my clients.  Normal PFT (physical fitness test) including Vo2 max, 3 RM strength test, body composition, etc.  We have also been doing a timed work out to test overall work capacity.  Give this a try and then post your best time below.

** This circuit will be for 5 rounds.  First round complete 8 repetitions, 2nd = 10, 3rd= 12, 4th= 10, and the 5th round= 8 repetitions.  Try to pick a weight that will be challenging for the most difficult exercise below and use the same weight for all exercises.  The goal is to complete the circuit with as little rest as possible.

1. DB alternating curl
2. DB High pull
3. DB Bent row
4. DB Thrusters
5. DB lunge
6. DB plank row (renegade row)
7. Ice Skaters

Results:
Scott        29:00
Jim           30:11
Sharen      32:45
Margaret   31:10
Dennis      27:14 (3 rounds)
Carla        24:22 (3 rounds)

F.I.T.E Club Workout!!

Well, Robin and her summer travel schedule are in full swing so she handed off the FITE club to me again this morning.

We had a pretty good turnout, but it could have been better if I would have sent a text like we usually do. Sorry Adam, Meghan, and Kristen. But at least I saw you guys working hard on your own, good job!! Christie was sick this week , so hopefully she feels better and we get her back next week.

On to the workout:

This is a timed workout. You will start the timer at the beginning, perform the below circuit 3 times through. Be sure you record your 1/4 mile interval time each round, and then record your total workout time at the end.

You want to beat your own 1/4 time each time.


1. Kettle Bell or DB double clean to press 10X
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.

2. KB or DB lunge variation 10 each leg
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.

3. KB or DB Renegade Row 10 each arm
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.

4. KB/ DB Turkish Get ups 3 each side
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.

5. KB/ DB Lateral lunge to lateral raise 10 each side
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.

6. 1/4 mile interval (run, bike, or row)


RESULTS:
1/4 mile times:
M. (run) 1) 2:08 2) 2:04 3) 1:54
D. (run) 1) 2:07 2) 2:03 3) 2:02
H. (run) 1) ? 2) 1:59 3) 1:55
S. (run) 1) 1:45 2) 1:40 3) 1:33
J. (row) 1) 2:20 2) 2:15 3) 2;15
M. (run)

Total time:
S. 37:58
D. 38:03
M. 38:05
H. 39:17
J. ~40
M.

Finisher: (we didn't have time for the complete finisher, so we just did the farmers carries
F1. Team Farmers Carry relay
F2. Team heavy bag rope pull then push

Hope you all enjoy it.

Train For Life!
Scott

"Take heavy Sh** and lift it over your head!!"

Hey Everyone, You never know what tomorrow holds... I am definitely a schedule guy. I like to know what I am doing and when I am doing it well before I actually do it. These past two weeks has been a great test for me to see how well I can manage off of my normal schedule? We all have unexpected challenges that occur throughout our lives and how you handle those challenges, I believe, comes from preparation and planning. Over the past couple of weeks I have had to mix in unexpected travel with expected travel, while rescheduling and juggling my client load to help accommodate my wife's travel schedule. As is life as a dad, husband, and a fitness professional. I know that I am preaching to the choir, but despite all the craziness in my schedule I have been able to eat well (healthy), and stay consistent with my workouts. All thanks to proper planning and execution. Here are a couple of workouts and tips I have heard and done over the past week. Tip #1: The secret to fitness results"Take heavy shit and lift it over your head" Thomas Plummer..... sounds pretty simple Tip #2: "The 5,4,3,2,1, rule" Brett Klika (Fitness Quest 10) 5- Have 5 small meals a day. 4- Have a least 4 pints of water per day (more if you are an athlete) 3- eat every 3 hours. 2- Look at the ingredients in your food. There should be no more than 2 ingredients. 1-? I didn't hear them say a #1, so I will throw in my own, have at least 1 serving of fish oil per day(serving size will vary per person) Workout #1 -Dynamic Warm-up, 10-12 min. -Core Series Stability Ball Plank, 45 sec. Side Plank, 20 sec. each side TRX resisted rotation -Strength Kettle Bell Swing, pick a weight, 30 sec. TRX Atomic Push-ups, 30 sec. Kettle Bell swing curl, 30 sec. Kettle Bell goblet squat, pick a weight, 30 sec. (complete the 4 exercises above as a circuit. 45 seconds rest between sets. Complete 4- 5 sets.) -Finisher(metabolic) Val slide mountain climbers, 30 sec. Plate pushes, 30 meters Rope whips, 30 seconds Dynamax slam squats, 30 seconds. (complete the above as a circuit, 2-3 times.) Workout #2 -Dynamic Warm-up -Core Series Medicine Ball S2S(side to side) slams, 20 reps Stability ball kneeling role outs, 15 reps Reverse crunches -Strength Split squats(back foot on bench), pick a weight, 15 reps each side, 3 sets Push-up variations, to fatigue, 3 sets Kettle Bell single arm snatch, pick a weight, 15 reps each side, 3 sets Kettle Bell renegade row (plank row), 8 reps each arm, 3 sets -Finisher Burpees broad jumps, 10 reps Medicine ball toe taps, 30 taps Sky divers, 15 reps (complete the above as a circuit, 2-3 times.) Train For Life! Scott