I'm on Vacation

But that doesn't mean you can't workout. the following is the prescribed exercise routine for the week of October 6th thru the 10th. Enjoy!

Monday- Do three cycles of 20 Squats, 20 Push Ups, 20 Sit Ups. Then do three cycles of 20 Squat Jumps, 20 Push Aways(Push Ups from the kness where you push hard enough for the hands to leave the ground) and 20 double crunches. Then do three cycles of 20 standing broad jumps, hold a half Push Up for 20 seconds, 20 Belly Busters



Tuesday- Three sets of 10 Stiff-legged Deadlifts, run 100 yards after each set (Or 30 seconds high speed on the treadmill or elliptical) Three sets of 10 Upright Rows, run 100 yards after each set Three sets of 10 Dumbbell Snatches, run 100 yards after each set.


Wednesday- 10 Burpees, 10 Dumbbell Cleans, 50 Mountain Climbers. Complete as many cycles as you can in 30 minutes

Thursday- 20 Dumbbell Swings 15 Push Ups 20 Reverse Lunges w/Dumbbell 20 See-Saw Presses 15 Squat Jumps. Complete three times.

Friday-Go for a run, ride a bike, row a boat, swim, jump rope or anything else cardiovascular you can think of.

Friday

Today's workout:
12 Dumbbell presses/12 dumbbell squats superset. 3 sets.
12 upright rows/8 single leg deadlifts superset. 3 sets
10 Dumbbell Cleans/15 wall push ups superset. 3 sets.
10 Dumbbell Snatches/12 Dumbbell rows superset. 3 sets.


Tabata intervals-Eight 20 second sets with a 10 second break in between:
#1 Deadlift-upright row
#2 Genie Squats.

A good day with the weights, then finished off with some serious fat burning intervals. The Tabata interval is the most time efficient cardio known. A mere four minute interval done with the proper intensity is as effective as 45 minutes of slow dull cardio on a machine.

Moving Indoors

With the monsoon upon us, all of the outdoor workouts have been moved inside, witht the exception of the 5:30am Boot Camp. The change has been a welcome one as we can now focus on getting through the workout, not just surviving the heat. A few pictures from the new studio:



This weeks workouts so far:

Monday- 20 sit ups, 15 squats, 10 push ups and run 1/4 mile - as many rounds in 30 minutes as possible. A good challenge, with everyone completing at least four rounds, a few completing 6.



Tuesday - a workout inspired by the recent Crossfit games. 3 sets of 5 deadlifts, each set increasing in weight followed by 10 burpess. This combination was performed 5 times. It was a rough one with many reports of sore glutes in the following days.


Wednesday - A long circuit that consisted of: Dumbbell snatches, bent rows, shoulder presses, rowing machine, upright rows, bench dips, step ups and slege hammer on tire. Each exercise was performed for one minute, with no break other than the time it took to move to the next exercise. At the end of the circuit there was a two minute rest. The circuit was performed 4 times.


Today - A lot of core work, variations of planks and push ups, followed by interval cardio, sprints for the outdoor group, tabata thrusters and tabata high pullls for the indoor group.

It's Finally Finished!

Here are some photos of the first workouts in the new place. Not quite finished, but up and running

Today's Progress on the New Studio

All that's left is paint and flooring; on track for July 1st opening.

New Home...Almost

The new home of Body Focus Fitness & Performance is near completion as the contractors put on the last finishing touches. This new, larger location will enable the expansion of the group fitness and sports training programs, as well as the ability to conduct indoor boot camps. My sincere thanks goes out to all those clients past and present who've helped make this possible