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!
Enjoy!

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

F.I.T.E Club Workout: 50-10 Circuit

Hi Everyone,
Here is a great workout to kick off your day.

50-10 Circuit.  You will complete each exercise for 50 seconds, followed by a 10 second rest (read: transition).  Stay at each stations for 2 rounds before moving on to the next exercise.  Once you have completed the entire circuit, rest for 3 minutes and then repeat!

                                                           TRX Atomic Push-up

1. Cable machine- Single arm chest press (change arms after first 50 seconds)
2. Step ups (change legs after first 50 seconds)
3. TRX Row (can do a body row with a barbell in a squat rack)
4. TRX Atomic Pushup
5. Kettle Bell Single Leg Romanian Dead lift (can use a dumbbell)
6. Plyo Lunges

This should last about 40 minutes with a warm up.  We then finished the workout with flexibility and mobility work.
Enjoy,

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

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

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

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

"12 Days of Christmas" The Workout, 2010 Edition

Hi Everyone,
Well, it's that time of Year again. Time for my annual 12 Days of Christmas workout.
Enjoy!

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

The Turkey Burner Workout

Hi Everyone,
It's Thanksgiving today and most of us will be spending the day with our families being thankful for all we have.......

And most of us will also spend today overindulging in all the great foods that our families make....... so here is a great calorie burning workout to help counter the overeating.

1. 500 meter row
2. 50 burpees or dumbbell thruster jumps
3. 250 meter row
4. 50 single arm kettle bell swings (each arm)
5. 250 meter row
6. 50 box jumps (18- 24 inch box)
7. 250 meter row
8. 50 hanging knee ups
9. 250 meter row
10. 50 skydivers or prone cobras
11. 1000 meter row.

Have fun, and leave me comments with your best time to complete this workout.

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

30 min Halloween Circuit

Happy almost Halloween everyone,
Halloween is right around the corner! For some reason it is one of my favorite holidays?

Keep you training on schedule and get in the Halloween spirit by completing this Halloween themed circuit.

This is a 50 seconds work, 10 seconds rest, 5 exercise circuit (50-10-5). I used a Halloween themed track for Workout Muse, but you can use any interval timer set to 50 seconds work, 10 seconds rest.

I also used some "Halloween" implements, but I will list alternative is parenthesis in case your gym does not have all the fun things that we have at Gainesville Health and Fitness.

1. Heavy Chain (dumbbell) Thruster
2. Kettle Bell (dumbbell) Renegade Rows
3. Cable Torso Rotations (change side at 25 second mark)
4. Pumpkin (medicine ball) Diagonal Wood chops (change sides at 25 second mark)
5. Body weight "plyo" Lunges

Take 1 min. rest after completing the circuit, then repeat for a total of 5 rounds. This workout should take about 30 minutes to complete.

Enjoy, and Happy Halloween.

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

Quick Tip- Are you truly training your back??

Hi Everyone,
As I watch people training around the gym one of the exercises that I most frequently see done wrong is the row and every variation of the row. What I usually see is a very ugly bicep exercise that never truly touches the muscles of your back.

So, next time you train your back follow these basic form principles:
1. "Sit up tall". Keep your chest up and pull your shoulder blades(scapula) back. You must retract or pull back your shoulder blades to properly work the muscles of the back (lats, and rhomboids). All to often I watch people "hunching" forward, rounding their shoulders and then pull the weight to their chest without actually moving their shoulder blades. All this is doing is working your biceps while promoting poor posture.
2. Don't "hike" your shoulders. It is important to keep your shoulder blades down and back while performing the row. It is very common for people to be very dominant in their upper traps, which will make them hike their shoulders up towards their ears as they row. The result of this form error is usually a tight and sore neck from over working your upper traps.
3. Don't sway. Another common form error I witness is people gaining excess momentum from swaying their entire upper torso while they perform the row. This is usually the result of the weight being to heavy. This motion will indeed work the upper back effectively as long as the previously mentioned principles are met, however, you are also working the lower back under a very heavy load which can also lead to unnecessary soreness and possible injury.

Next time you train your back be sure that you follow these basic form principles and you will "Truly be training your back!"


Living life with No regrets...... No excuses.....
Scott

Calorie Killing Circuit- Tabata Style!

Hi Everyone,
Well I am back after a 3 week layoff from the blog world. I guess the bottom line is I just didn't really have anything to exciting to write about? But, I am OK with that, because I would rather post some really good content, than just put up a bunch of crap just to say I posted something new.

Today I have for you a major Calorie Killing workout, Tabata style!! Check out this video, then give it a try.



Peace,
Scott



This is a Tabata style circuit designed to kill major calories. Perform each exercise for 20 seconds followed by 10 seconds of rest. Take 1 min rest at the end of each circuit then repeat for a total of 5 rounds!!

MTS of the Week- 7/3/2010

Hey Everyone,
I hope you all are having a good start to your Holiday weekend. I am enjoying the day before my birthday watching an incredible World Cup match-up between Argentina and Germany. So far Germany is leading 1 to nill!

This week I want to share with you a great circuit interval workout focusing on the CHEST and SHOULDERS.

A1. Dumbbell(DB) Chest press
A2. DB Iron Cross (front raise to lateral lowering)
A3. Suspension Push-up (TRX)
A4. Posterior fly (cable machine)
A5. Hanging knee-ups
A6. 1 min power interval on the concept rower (looking for highest average watts in the min.)

B1. Machine Pec fly
B2. Machine posterior fly
B3. DB lateral raise
B4. 1/4 cardio interval

Complete 10 reps of each exercise. Go through each circuit 3 times with 60- 90 sec. rest between circuits. The workout should take between 60-90 min depending on rest periods.

Good Luck, enjoy, and leave me your comments.

Scott