Kenny's Fitness Blog

It has been awhile since I posted something on my IDEA fitness blog.  I plan on updating this weekly with new ideas for training, fitness facts, pictures and vidoes.  If you would like to hear about a fitness subject or have a fitness question please feel free to contact me so I may answer with a detailed resposne. 

In a little over a month from now, March 26, The Health and Fitness Center @ WCC will be hosting a indoor triathalon.  The event will consist of 20 minutes of swimming, 20 minutes of biking, and 20 minutes of running, the top finishers will be determined by distance completed.  

For this event, there will be both male and female divisions, which then will be divided up into age divisions.  Prizes will be award to the top 3 finishers in each division, and two overall prizes to the top male and female finisher.  

For more information on the you can contact Kenny or Brian at the THFC@WCC.

Here are a few diagrams of back stretches I found on the web.  These are various ones I like to do after a workout.http://exercise-and-nutrition.com/tag/low-back-pain/http://centurycycles.com/articles/stretching-before-you-ride-pg219.htm http://www.topendsports.com/medicine/stretching-guidelines.htm

In this class we focused more on cardio instead of the weight training that was done in the previous class.NOTE!!After the warm-up we did a few stations, one with a group of bosu's and the other with a towel.  I will skip posting the bosu exercises due to the the complexity of the descriptions and I would prefer to create a diagram or video demonstrating them.Warm-up: light jog around in a circle and periodically perform certain dynamic exercises to warm up the muscles:

• skip
• walking high knees
• slow walking lunges
• karaoka (grape vine)
• shuffle
• backwards jog

Towel Station:Using a large hand towel or small bath towel (probably a old beat up one you don't use much anymore).   In between exercises wall sits will be performed for 30-45 seconds.

•  Hand walking on the floor: towel will be on your feet and you will be in a plank position walking your hands down a wooden floor sliding your feet on the towel.
• Hand walking w/ leg thrust: same position as the previous exercise but instead of keeping a plank position you will bring your knees to your chest then hand walk down the wooden floor.
• Weighted towel push:  put a pair of dumbbells or a heavy size plate in the towel and wrap it up.  Push the towel with the weight in it down the wooden floor in a bear crawling fashion. 

In between this station and the next, 4 suicide/ladder runs will be done.Core Circuit: 30 seconds each exercise 2 times each exercise

• hand planks to elbow planks (alternate lead arms)
• Alternating superman
• Slow bicycle kicks
• Right side plank
• left side planks

Final cardio: perform exercise down to the end of the room and jog back. 3 times around

• Bear crawl
• Frog leaps
• crab walks
• fast bunny hops

This class will focus mostly with upperbody exercises 4 small circuits focusing on a specific mucsle group and one plyo exercise with the bosu, each circuit will be performed 3 times.  Equipment needed for each circuit will be 3 different sized pair of dumbbells, 2 bosu balls (which will be used as a bench), and elastic bands.Warm-up: light jog around in a circle and periodically perform certain dynamic exercises to warm up the muscles:

• skip
• walking high knees
• slow walking lunges
• karaoka (grape vine)
• shuffle
• backwards jog

Circuit one: 

• Chest press 
• Chest fly
• push-ups
• dumbbell raises w/underhand grip
• Bosu hops (like box jumps)

Circuit two: 

• Standing dumbbell rows
• Bent over dumbbell flies
• Elastic band rows (underhand grip)
• Reverse diagnal flies with bands
• Bosu jacks (3 count)

Circuit three:

• Shoulder press
• Shrugs
• upright rows
• Front/lateral delt raises
• Lateral hops on bosu

Circuit four:

• Tricep kick backs 
• Bicep curls
• Tricep dips on bosu
• Hammer curls
• Split jumps lunges on bosu

Quick cardio:4 suicides/ladder runsMountain climbers for 1 min.

This class is 25 exercises using machines and other equipment.  Participants in the class perform each exercise for 1 min. then move on to the next exercise.  

1. Step ups with shrugs
2. Ex-ball crunches
3. Squats on free-motion machine
4. Upper ab crunch with medicine ball overhead reach
5. Push press on cable machine
6. V-sit hold while alternating knee to chest
7. Windshield wipers with bands (tension pulling arms back)
8. Alternating single leg dead lifts on  one side dual pulley cable machine
9. Tricep extension on other side of dual pulley cable machine
10. Alternating Superman
11. Lunges with medicine ball chops
12. Lat pull down
13. Balance steps on balance disks
14. Incline/decline fly on free motion chest machine
15. Cross steps
16. Cable back row
17. Side steps w/ bicep curls using elastic bands
18. Hammer Strength chest press
19. Mountain climbers using gliding disks
20. Right side lunge with right lateral delt raise with elastic band
21. Hammer strength high row
22. Wall sit
23. Hammer Strength MTS Row
24. Left side lunge with left lateral delt raise
25. Bosu side steps

Warm-up: ten minutes longIn a circle around class: jog, walking knee lifts, skipping, shuffle, karaoka step (grape vine), slow lunges for stretching,  jog.  (change direction after 5 minutes)Workout 1: 4 setsJump rope: 50 jumpsIncline explosive push-ups (use step plateform): 5-10 reps depending on fatigueRound the world lunges (right forward lunge, right lateral lunge, left foward lunge, left lateral lunge): 5 times aroundWorkout 2: 4 sets (this is not for speed, but for height, take your time)Box jumps (2 feet): 5 reps increase height if possible after every setLateral hops (2 feet): 5 reps each side of step, increase height if possible after every stepWorkout 3Depth Jumps off step plateform:  5 reps, 1 set (work on landing softly and in a squat position)Frog leaps: 5 leaps 1 sets (take a few seconds between reps, you are working on form and distance, USE YOUR ARMS)Depth Jumps plus frog leaps:  5 reps, 3 sets (take your time between reps, put together the previous to skills and combine into one, when you finish the depth jump stay in squat and go right into frog leap)Workout 4: Upperbody CircuitAcquire a few different size dumbbells, you may need to switch them during the circuit.10 reps each, 3 times aroundIn a right lunge with left arm: 

• Bent over row
• tricep kickback
• reverse fly

Stand position (still left arm)

• Bicep curls
• Shoulder press

Repeat in left lunge with right armWorkout 5: Agility hops (quick feet)Lay the jump rope on the ground in a straight line, you will be hopping over it. 10 reps/hops each 3 times around

• Forward/backwards hops: two feet
• Side hops: two feet
• Froward/backward hops: one foot at a time
• side hops: one foot at a time

Its fall season, and the weather is cool and perfect to exercise outdoors!! No worries in having to slow down due to overheating that you would experience more often during the summer.  You would be able to continuously move and burn more calories and burn more fat, not overly sweat and dehydrate yourself.  As of right now I am looking to start an outdoor boot camp (probably on the weekends) for individual who would like to get together and work on their fitness together.  Class size must have at least 4 people, but no more then 10 people, this way I can focus on form for each individual in class to make it safe and effective.  If interested send me an email at kcrabtree04@comcast.net and I will go into more details with you about location, price and boot camp specification (if wanting to work on a certain aspect of fitness).Boot camps are beneficial to, but not limited to:

• Co-workers
• Sororities 
• Getting ready for spring break
• Summer Vacations
• Group of friends
• Club sport teams
• Wedding Parties

Bosu exercises: