If you want to increase calorie burn and only have 30 minutes to spare, try reaction training or plyometrics!
Plyometrics work with your elasticity and your nervous system!!!
It gets your heart rate into high levels and increased calorie burn for prolonged period of time!!!
I’ve asked my friend Shana to work in with me this morning September 2nd.
Before she came in I was on the Arch Trainer, which is some kind of a cross trainer for 30 minutes to losen up my joints….
We started with high box jumps 3 sets of 10.
Across the high box in frontal plane of motion 3 sets of 10 each side!
Transverse (rotation) high box jumps 3 sets of 10…
Step up and jump down on high box sagital plane of motion…
Step up and jump down on high box in frontal plane of motion…
Step up and jump down on high box in rotation or transverse plane of motion…
All in sets of 10…
Jump over bench ( but holding on to bench) 3 sets of 10 each side…
Tuck jumps 3 sets of 10 ( love)…
Scissor jumps 3 sets of 10 each side…
You can incorporate plyos into your everyday workout to increase calorie burn and work on elasticity….
Personal Training
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!!!!
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!
