SXSW hotel room workout, Spring break fitness

7 03 2012

20120307-160420.jpg

Want to burn off that hangover from a long night of partying or even to spice up a boring business trip.  Burn off those excess calories, and stave off cabin fever.  This quick but effective workout will rid you of a bit of guilt this bikini season.

Equipment needed: 2 light/med weight db’s or 2 water bottles.

30s exercise then 30s rest

-Mountain climbers hands on ground, bring knees across body
30secs rest

-Squat jumps
30secs rest

-High knees, running in place
30secs rest

-Hammer Curl (palms facing each other)/squat/press
30secs rest

-Power skaters (hopping side to side on one foot.
30secs rest

Each set of five exercises should take 5 mins. The total workout is 20 mins and you should give 100% (maximal effort) the whole time.

Finish it off with abs!!

-torso rotations, with a 10-15lb weight. 30 each side.

-lay on back with arms out to the sides (you should look like a T) then drop legs side to side. (30 total)

-rock back and forth on back (rocking with back rounded (20 back and forth)

Repeat 3-5 times or until u throw up 😉

Advertisements




Leg/ab destroyer workout (remix)

26 02 2012

This workout requires no equipment, just 2 arms and 2 legs.

Repeat the following exercises 5x through

  • 10 Jump Squats
  • 30 pushups
  • 40 lunges (20 each leg)
  • 10 frog jumps
  • 10 burpees
  • 20 plank knee drives (from front plank, lift knee to elbow, alternate)
  • 20 mountain climbers
  • 40 toe touches (flat on back, legs straight in air together, lift shoulders off the ground and reach for toes)

Can you make it though the whole thing? Report your time in the comments below and lets get some competition going





Why discount training is potentially destroying the fitness industry…

26 02 2012

This is merely an observation I have made over the past year or so; a trend that is good for some businesses and potentially harmful for others. It is a topic that has been discussed amongst myself and colleagues for a while now.  This is also another reason any fit pro at my current gym using these business tactics will get booted immediately.

To put it into simple terms, when u devalue something to the point that most of these so-called “trainers” and “business people” have, it makes it impossible for anyone to make money, including yourself.

If you have a client paying $99 for one month on a special web coupon deal, lets break it down to brass tacks.

Most of these coupon discount services charge near 50% on top of other misc fees, so you get approx. $49 a month or less…

How much does this cost you and how much does this profit you??

Lets say you are one of these people that are giving away unlimited sessions for $99. Lets call it $100 for simple math 🙂

100/2= $50,  not bad right?      Oh wait there is more…      So divide this amongst each session so, ex. 8 sessions. 50/8= 6.25 hour.

Damn those rising gas prices…

Did i forget, you don’t even get paid the $6.25 for quite some time, as it is held in an escrow account.

Yes, I know what you are thinking… You have more than one client coming in from this deal. Keep reading 🙂

Fast forward to the end of the month****

Sooo… as you sit across from this frugal potential client, you hit them with… “So if you would like to continue, you need to pay, $300+ ea. month for the same service.”

They think, “on to the next one.” As they never return until your next “coupon” deal, and find someone else with the next cheap deal.

Food for thought…

Bottom line, this is taking potential great clients from the rest of us quality trainers, who actually value what we do and take pride in the service.

AND

Is the quick buck really worth marring the name of fitness training.





Leg/butt bikini workout

24 02 2012

20120224-151155.jpg

This workout was submitted by a client. How many rounds can you get through?

Single leg dead lift w/opposite leg straight back: 15 each

Bicycle crunch: 30 total

Squats : 15

Ab ball roll :push up position, feet on ball roll knees to chest : 15

Forward/backward Lunge combo: 15 each full set

Mountain climbers: Push up position, knee to chest: 15 each

Standing side kicks: 15 each

Ab ball round about: 15 each way

Glute squeeze/leg raises: Lay on stomach knees bent, ankles together. Raise legs off mat : 15

How many times did you get through it before calling it quits? Post results below

By: Christina M.





Weekend workout

24 02 2012

20120224-150008.jpg

30-30 Mayhem Advanced Core Workout
Alternate between 30 s of work and 30 s of rest for each exercise in the following circuit. Repeat for a total of 4 sets.

1- Kettlebell High Pulls or dumbbells
2- Side Plank, hip raise, leg lift
3- Pushup position to forearms and back up
4- Squat jumps
5- Pushup position torso rotation then drop to pushup