Punishment at the "Pit"

Happy Friday!
We changed things up a little at the FITE Club this morning.  It is a beautiful morning so we took to the outside for a little workout in the Adventure Pit.

It was an awesome group today with a couple newcomers in Di and Ana.  They and everyone else did awesome!

We started out with a dynamic warm up that include various sprint drills, carioca, and hip mobility.  Then it was time to "Do Work"!

Everybody partnered up, so we had 5 groups of 2.  My advanced math skills tells me that is a total of 10 people:)  We had a 5 stations to work through spending 5 minutes at each station.

Station 1:
Rope climb up the 25 foot wall.  (you could substitute dead hangs on a pull up bar if you like)

Diane and Sabrina Climbing the rope

Station 2:
Medicine Ball rotational throws over the small 7 foot wall.  2.5 minutes on each side

Jim and Frank- Rotational toss

Station 3:
Medicine ball squat throws over the tall 12 foot wall.

Ana and Di squat tossing over the big wall

Station 4:
Medicine ball over head reverse throws (have your back to your partner and start with the MB in your hands in a deep squat position, explode up with triple extension (ankle, knees, and hips) and throw the ball over your head to your partner)

Station 5:
Sledge hammer tire slams or lunges (use an 8 or 16 lb sledge hammer and chop into a large tractor tire).  2.5 minutes each side... or you can do a lunge.  As you lunge forward chop with the sledge hammer over your front leg.

Robin destroying the tire!

We had a blast today on a beautiful morning.  Next Friday I will be in LA so have fun without me!

Living Life with No Excuses... No Regrets!
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

90/90 Progression: Dynamic Lumbar Stabilization

Hi Everyone,
Here is a new video that will help you stabilize your lumbar spine and lift heavier!



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

300 Squats will wake you up!!

Good Morning,
Just completed another FITE Club workout.  We had 1 newcomer today as Jenna joined the group.  Great effort by everyone.  Enjoy!

1. 100 Air Squats
2. 50 Walking lunges ( I used 25 lb dumbbells)
3. 50 Cross behind lunges (25lbs)
4. V- ups

Repeat 3 times for time

Then:

1. Assisted Pull ups 10x
2. Tube metabolic back (double arm row 20x fast, Archers 20x fast. Swimmers 20 x fast)
3. Dumbbell bicep curls (was needing some aesthetic appeal:)

Repeat 3 times

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

The Dead Bug: Dynamic Lumbar Stabilization

Hi Everyone,
Here is the second video in my Core Stability Series.  It is called the Dead Bug.
Enjoy,

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