September 3rd is Laborday!
All session are cancelled…
However, I know how much you love to work out…
so I’ve decided to ad one 90 min session at 9:30am!!!
I am calling it “Fancy Schmancy” because it will be a little of everything !
A lot of functional stuff, a little traditional training, interval training, sports conditioning …bootcamp style!
Don’t be scared!!!
You do what you can, and stay within your own pace…
No competing with everyone else, only yourself 🙂
And you don’t have to stay the full 90 minutes!
No worries, just calorie burn, and lots of fun :))
Let’s get the party started!!!!
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You can do this on a outside Track or use the beautiful Track inside our LVAC facilities…
Warm up for 5 min by walking briskly on the track, start by walking lunges (30 each leg) …
If you are on the gym track please use areas that are designed for it ( not on track to keep traffic flowing).
Do 4 sets while walking briskly in between…
You can also add a slow jog instead of walking!
Next you will be turning around for back lunges (20 each leg)…
Again remember to use other areas if you are on an inside track!
4 sets…
Now you will be adding step ups ( 20 each leg)!
For outside please use benches, inside we have step aerobic benches available 😉
After 4 sets you can start with moving side squats (4sets)…
If you have stairs available start stair running ( inside the gym we are using back stairs)…
4 sets please!
You can finish by running 4 sets of sprints!!!
Last week I have been including 2 sets of each:
High knee’s
Butt kicks
Kareoke both sides
Backwards running…
Why do I call these workouts unboring?
Because I’m special 🙂
If you like this blog please donate to the Trio’s Foundation!
For all your Supplemental needs come and visit Freddie’s Nutrition in Las Vegas, or simply use the Freddie’s link on this side to enter his online store!
Thank you 🙂
Next time you feel about dying having to do another hour of cardio, try this:
Start by walking for 5 minutes to warm up your joints and get fluids moving…
Increase incline to 5.0 and speed between 3.4 and 3.8 …make sure to hold on in the beginning, turn side ways and start skipping sideways for about 30 seconds (or 50 steps like I do), now carefully turn over to the other side skipping the same duration or time.
Turn back to the front and decrease speed to 2.8 miles…now turn all the way around and start walking backwards for 3 minutes!
After 3 minutes go back to facing the front…increase incline to 10-15% ( maximum) and start uphill lunges…
Do this for about 60 steps.
Get the incline down to about 5% and increase your speed so you can sprint (90% THR)
I need to go up to 9.6 but you might get there at 6.0 miles/ hr.
Sprint only for 30 seconds ( if you can), step to the side foot bars and decrease speed back to 3.4 and incline to 3.0 to let your heart recover!
Stay there for 5 min then repeat!
You can keep doing this for the duration of your cardio time…
If you like this blog please donate to the Trio’s Animal Foundation!
For all your nutritional supplements, please visit Freddie’s or click on the Freddie’s link on this page!
You shouldn’t do density Training more than once per month!
It is pretty taxing on your muscle fibers and may lead to hyper tonicity if abused!
Density training can increase muscle, tighten and strengthen, and takes care of intramuscular fat (fat between fibers)…
There are different ways to aproach it.
You can vary your preverance …
This is a typical leg density workout:
Make sure to warm up sufficient before 😉
Start by squatting (free squatting with bar on your back only if you have perfect form)!
First set of squats 25 reps, time your break 30 seconds (light to medium weight)
Second set of squats 20 reps, 30 second break!
Third set 15 reps, 30 second break.
Fourth set 10 reps, 30 second break.
Fifth set 5 reps!
Instead of taking a break perform a wall seat for 1 full minute!!!
Do this for 3 sets!
You can finish by 3-4 sets of lunges, deadlifts, leg extensions, leg curls….e.c.t
The easiest way to do your Squats in density  would be by using Dumbells!
Make sure to stretch well after this workout and use your L-Glutamine, BCAA’s, and protein/carbohydrate supplement after this workout!!!
I will be posting several other ways of getting your density training in over the next weeks!
I hope you like this blog 🙂
Please donate to the Trio’s Foundation (link on this wall)!
For all your Nutrition and Supplemental needs please see Freddie’s in Las Vegas, or simply hit the Freddie’s link on this page!!!
Thank you!
As mentioned in a earlier blog the DMS or Deep Muscle Stimulator is a device that works with deep vibration to relax muscle tissue and fascia, eliminates inflammation, bursitis, and so many more issues related to injury!
My first treatment was a little over a week ago…
I had severe muscle pain/ strain in my shoulder and neck area, traveling down my left biceps and rhomboids ….
My neck has been painfully stiff for about 6 weeks, and I have an inflammation in both sides Piriformis!!!
After the first treatment my shoulder was about 75% better , besides a little tightness my neck had no more pain, and I could feel my Piriformis only while sprinting until I was warmed up!
Last Friday I had my second treatment by Eric, who is a Physical Therapist and bought the DMS to help his father with severe back issues….
This is not something Eric does in his everyday practice, but I was fortunate enough for him to be willing to help me 🙂
After the second treatment I’ve noticed that I’ve had no more spasm at night on my Piriformis ( which means the accumulative injury cycle has been broken… or no more reacurring inflammation and scar tissue build up…)!
My neck feels so much better and I’ve regained almost 100% range of motion!
My shoulder is 100% ( and I can sleep without pillow under my arm)…
This device is well worth the money!
Think about this: the sooner you can take care of inflammation, the less injury to your joints!!!
If you like this blog please donate to the Trio’s Animal Foundation or hit the donation link on this site!
For all your Nutritional Supplements please visit Freddie’s in Las Vegas or hit the Freddie’s link on this page!
Thank you
