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Thursday, November 03, 2011 • Shelton, CT 06484

Crazy 8's

By Debbie Russell

Here is the circuit:

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.


2. 10 Spiderman Pushups: To do a Spiderman pushup you alternate bringing a knee to an elbow each time you go down.  These can be pretty tough so feel free to substitute regular pushups or knee pushups depending on your fitness level.

3. 20 Lunges: This means 20 total steps, 10 for each leg.

4. 20 Spiderman Climbs: again, 10 per side. In pushup position, lock arms, then alternate bringing one foot to your hand.


5. Wall Squat: Do for 45 seconds.  Put your back against the wall, lower yourself into a squat position and hold it. Make sure your knees are at a 90 degree angle.


6. Plank: 60 seconds.    Do you best to hold it for 60 seconds. 

7. 10 Burpees: Start in a standing position. Drop down and do a pushup, spring your feet forward and then jump up and lift your knees as high as you can.  Pure punishment at this point.
 

8. 50 High Knees: Try to do them as fast as possible. Just keep thinking to yourself, after this is done you get to rest.!

 

Rest for about 30 secs and repeat 3-4x

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Contact Debbie

About Me View Profile

Debbie Russell

I am a National Academy of Sports Medicine ( NASM) Certified Personal Trainer and Weight Loss Specialist (WLS). I maintain several other fitness certifications and/or continuing education in group exercise, nutrition, self-defense, as well as many other fitness modalities. I am a member of the American College of Sports Medicine and certified CPR/AED/FIRST AID through the American Red Cross.

As a certified Weight Loss Specialist through NASM, I believe in weight management solutions using a lifestyle change approach. I do not sell or promote weight loss supplements or shakes. I promote healthy eating and physical activity as the approach to achieving and maintaining a healthy weight.

I am presently employed by Premise Health as a full-time Health Fitness Specialist. Premise Health, is the newest name in onsite healthcare and was formed as a result of two industry pioneers – Take Care Employer Solutions and CHS Health Services – coming together. Premise Health manages more than 500 worksite-based health and wellness centers across the country. The company serves more than 200 of the nation’s leading employers, including a significant number of the Fortune 1000. I am a full time fitness center staff member at Pitney Bowes Inc. - an American provider of global eCommerce solutions, shipping and mailing products, location intelligence, customer engagement and customer information management solutions. My position allows me to help individuals achieve their fitness goals through personal fitness training and weight management coaching. I teach a variety of group exercise classes but my specialty is teaching heavy bag kickboxing.

I am also a third degree black belt in Tae Kwon Do and teach self defense to all ages focusing on awareness, safety and the importance of general fitness.

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