Training Tips

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  • SESSION A: Kettle bell Foundations
    • For the experienced kettle bell lifter or one who has received quality lessons from a certified instructor.
    • Reps and sets are relative to your current fitness level. adjust them accordingly
      1. 10 -12 minutes of movement prep. Taking all you joints through full ranges of motion; focusing on your weak areas and limitations.
      2. Turkish Get Up to an Over Head Walk 5 sets of 1/1
      3. 00:60 Plank x 1 set (keeping your body in a straight line from head to toe focusing on pulling your shoulders toward your feet and feet toward your shoulders)
      4. Turkish Get Up to an Over Head Walk 4 sets of 1/1
      5. 00:50 Plank x 1 set
      6. Turkish Get Up to an Over Head Walk 3 sets of 1/1
      7. 00:40 Plank x 1 set
      8. Turkish Get Up to an Over Head Walk 2 sets of 1/1
      9. 00:30 Plank x 1 set
      10. Turkish Get Up to an Over Head Walk 1 sets of 1/1
      11. 00:20 Plank x 1 set
      12. Rest 5:00
      13. As many QUALITY rounds as possible in 15 min of;
        • 10-12 two handed HARDSTYLE Swings
        • 50ft bear crawl (25ft up, 25ft back)
      14. 8-10 min of movement prep drills you did in the beginning as a cool down.
  • SESSION B: Body Weight
    • equipment needed: jump rope, pull up bar, sand bag, rock, or medicine ball, push up stands (if needed) and any other assisting equipment.
    • Reps and sets are relative to your current fitness level. Adjust them accordingly.
      1. 10 -12 minutes of movement prep. Taking all you joints through full ranges of motion; focusing on your weak areas and limitations.
      2. 00:40 jump rope
      3. 3 pull ups
      4. 00:40 jump rope
      5. 5 weighted squats ( sandbag, rock or medicine ball)
      6. 00:40 jump rope
      7. 9 push ups
        •  Repeat sequence for 30 min. try to add more reps in the same amount of time for subsequent sessions.
      8. 8-10 min of movement prep drills you did in the beginning as a cool down.
  • SESSION C: Group Training
    • Equipment needed: sandbag and on open field.
    • Reps and sets are relative to your current fitness level. Adjust them accordingly.
    • There’s a lot of good online vids and instructions on homemade sandbags. Seek em out and fill it according to your fitness level.
      1. Gather up your sandbag and about 4 victims…,I mean friends, and head out to an open field. (regardless of rainy weather)
      2. Mark a “finish” line and place the sandbag 50 yards or more from it. Stand at the finish line with your group.
      3. Count down from 5 and make a mad dash towards the bag.
      4. Shoulder the bag and make a mad dash back to the finish line while trying to fight off your cohorts
      5. The person who makes it past the finish line with bag in hand is the winner.
      6. Losers are penalized with burpees or some other grueling exercise like bear crawls or crab walks.
      7. Hate to be penalized? Then, you better get that bag across the line next round Sally.
      8. Go as long as you deem safe and effective.

Weight Training

3 Day

  • Legs and Shoulders – Rest
    • Back Squat – 4-5 sets  (Reps: 20, 15, 12, 10, 15)
    • Leg Press – 4-5 sets  (Reps: 15, 12, 10, 8, 12)
    • Leg Curls – 4-5 sets  (Reps: 20, 15, 15, 12, 15)
    • Leg Extensions – 4-5 sets  (Reps: 20, 15, 12, 12, 15)
    • Seated Dumbbell Shoulder Press – 4-5 sets  (Reps: 20, 15, 12, 10, 15)
    • Seated Arnold Press – 4-5 sets  (Reps: 20, 15, 12, 10, 15)
    • Dumbbell Arm Front Extensions – 4-5 sets  (Reps: 20, 15, 12, 10, 15)
    • Dumbbell Arm Side Extensions – 4-5 sets  (Reps: 20, 15, 12, 10, 15)
  • Back and Biceps -
    • Lat Pull Downs – 4-5 sets  (Reps: 15, 12, 10, 8, 12)
    • Front Rows – 4 sets  (Reps: 20, 15, 15, 12, 15)
    • Preacher Curls – 4-5 sets  (Reps: 20, 15, 10, 8, 10)
    • Reverse Curls – 4 sets  (Reps: 20, 15, 12, 10, 15)
    • Weighted Shrugs – 4-5 sets  (Reps: 15, 12, 10, 8, 12)
    • Dumbbell Curls – 4-5 sets  (Reps: 20, 15, 15, 15, 20)
    • Overhead Rows – 4-5 sets  (Reps: 20, 15, 15, 15, 20)
  • Chest and Triceps
    • Bench Press – 4-5 sets  (Reps: 15, 12, 10, 8, 12)
    • Incline Press – 4-5 sets  (Reps: 20, 15, 15, 12, 15)
    • Cable Machine Flys – 4 sets  (Reps: 20, 15, 12, 12, 15)
    • Seated Dumbbell Decline Press – 4-5 sets  (Reps: 20, 15, 15, 12, 15)
    • Skull Crushers Barbell – 4-5 sets  (Reps: 20, 15, 15, 12, 15)
    • Rope Cable Triceps Extensions – 4-5 sets  (Reps: 20, 15, 15, 12, 15)
    • Dips – 3 sets/ 20 reps

 

Running

  • 1 Mile runs
    • Interval Training
    • Warm-Up
    • Walk at a Fast Pace for .5 miles
    • Jog/Run for .25 miles
    • Walk at a fast pace for the final .25 miles
  • 2 Mile runs
    • Warm-Up
    • Jog/Run for .75 miles
    • Walk at a Fast Pace for .5 miles
    • Jog/Run for .75 miles
  • 3 Mile runs
    • Interval Training
    • Warm-Up
    • Jog/Run for .5 miles
    • Walk at a fast pace for .25 miles
    • Sprint for .25 miles
    • Walk at a Fast Pace for .25 miles
    • Sprint for .25 miles
    • Walk at a Fast Pace for .50 miles
    • Jog/Run for 1 mile

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