A simple activity to start or complement your fitness journey : walking.
So many health benefits!
Start slow. Increase duration. Increase pace. Add intervals....
And remember! Consistency is the key.
Enjoy!
Amazing how strength training makes you stronger, healthier, increase your stramina and transform your body!!
An advanced leg exercise that focuses on the quads, glutes and hamstrings. Works same muscles as traditional squats but with an emphasis on balance and control.
Single Leg Jack Knife crunch on Stability ball. The stability ball protects my back (Important), and the increased angle of the Stability ball provides greater intensity with each repetition. I call that a win in my book.
Jumping Air Lunges. A great exercise that provides power, explosion, and strength. Exceptional results can be attained with little to no weight at all.
Short on time and with the Sun setting, we put together a very quick but effective total body workout. A 20 minutes run followed by 9 resistance exercises. Here is a sample.
Working your core will not only improve your appearance but will build stronger lower back muscles, protect your spine, improve posture and keep you in the game longer. The TRX Knee Tuck is one exercise that will help get you there. Check out our 2 versions.
8 exercises to help you get in shape.
1.) Single arm Kettle Bell Swing
2.) Kettle Bell Pulse Lunge
3.) Kettle Bell Single Arm Row
4.) Medicine Ball Squat Overhead Throw
5.) Medicine Ball Tricep Overhead Extensions
6.) Medicine Ball Slams
7.) Medicine Ball Kneetucks
8.) Cardio Run Out and Back
🎯 30 seconds work/10 seconds rest.
🎯 Approximately 6 minutes. 1 round.
🎯 1minute rest after completion of 8 exercises.
🎯 Try 3 rounds for a fire 🔥 burning fuel activated workout.
The Lunge! so many variations.
What about trying the Walking Lunge?
No time to workout today?
Want to tone your legs, your glutes and even your core?
No equipment needed, the Walking Lunge is for you!
Can be done anytime, anywhere: outside, at home and even at the office!!!
Yes ANYWHERE
Did I tell you that it will help improve your balance and posture?
So Ladies and Gentlemen, no excuses and let's "walk the lunge" together!!
Give us a call.
Let us show you that exercising can be fun!
Total body resistance training workout using Circuit training for body strengthening, and Cross training for bouts of high intensity Cardio Respiratory activity.
1 complete round consisted of a combination of both. The Circuit training consisted of 4 exercises with a duration of 40 seconds, followed by 20 seconds of recovery.
The Cardio section also consisted of 4 exercises of 30 seconds aerobic work, followed by 15 recovery.
This is how are Program Design unfolded.
Circuit 40/20
1. TRX Sumo squat/ Squat combination
2. TRX Back row
3. TRX Crossing Lunge (each leg) 4. TRX Chest press
Cross (aerobic) 30/15
1. Mountain climbers
2. Speed cones 4 square forward, lateral movement
3. Speed cones Lateral shuffle with 2 punches
4. Run outs
Circuit 2 40/20
1. Superband single arm Bicep curl 2. Superband single arm Tricep extension
3. Walking lunge with twist
4. Superband Overhead press
Cross 2 (Repeat) 30/15
Circuit 3 40/20
1. Hip risers
2. Bicycle crunch
3. Medicine ball sitting ab twist
4. Superband front raise/ pull apart
*This is 1 complete round. Takes appox. 25 to 30 minutes to complete.
*Do 2 rounds to give you a full 1 hour workout. ( We completed 2 rounds today. This is an incredible workout that really challenged our muscles and tapped into the upper limits of our Aerobic capacity)
By the end of our workout, I had burned 860 calories. This workout is a Game changer. Highly results oriented, and can be done by most anyone who is willing to
" Embrace the LionHeart within"
Copyright © 2020 Personal training and more. EMBRACE THE LIONHEART WITHIN - All Rights Reserved.
JC VITAL Fitness