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

Stability Ball Triple Play

Hi Everyone,
Here is a new video for you.  I recently filmed a whole series on Core Stabilization Training.  Give it a go and enjoy!

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

"Hard Work Beats Talent When Talent Doesn't Work Hard"

Hi Everyone,
Are you tired of reading and hearing about Tim Tebow yet?  I am a huge Tebow fan, but am extremely tired of hearing everyone in sports talk about all the reasons why Tim should not be successful in the NFL.  It is like exercise when people tell me 100 reasons why they can’t do something, but have a hard time telling me one reason why they should.  My son and I have been reading Tim Tebows’ book, “Through My Eyes”.  It is a great book for kids and we ran across a quote from his book that really stood out. “Hard work beats talent when talent doesn't work hard.”  So, for all the talking heads that can’t understand why Tim is winning I will refer to that quote.  “Hard work beats talent, when talent doesn’t work hard.”  We all know Tim is not the best “quarterback” in football but one thing we in the Gator Nation can tell you from the 2008 season is that no one will work as hard as Tim to be successful.  We see this all too often in sports and in life.  Some people are gifted with unique skills and talents, but don’t have the work ethic to use those gifts effectively. 

Don’t let the media and marketing companies fool you.  Getting results is not easy and exercise is not always fun (if you are working hard enough).  But if you want something bad enough and work harder than the person next to you, you will be amazed at what you can accomplish.  Results are earned!  They are not passed out freely.  Nothing worth having comes easy.  Hard works pays off.  Train hard, eat smart and make 2012 your most accomplished year yet.

Living Life with No Excuses…No Regrets,
Scott

"The Evil Elf's Workout" 2011 Edition

It's That time of year again!  Time for "The 12 Days of Christmas" The Workout 2011 Edition.  This year after several clients have had the chance to experience this workout, GHF Personal Trainer, Michelle Adams came up with a new name for my annual workout..."The Evil Elf's Christmas Workout".  I love it!

This year I have all new exercises for you to experience.  But, as always, the workout plays out just like the song.  On the first day complete 1 repetition of the exercise, then on the second day complete 2 reps of the next exercise followed by the first day.  Then keep adding a rep to each new exercise followed by all the previous days.

Be sure you crank up the volume and enjoy!!

Merry Christmas!
Scott