Archive for the ‘how to be healthy’ Category

general warm up (10 minutes)

walking barbarian lunges x 100 feet

bear hug keg squats x 10 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

rear sled pulls set up & light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 20 reps

kettlebell helicopters x 20 reps

 

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

Many people want changes made, but most refuse to change themselves.

Why is that?

Simple, change requires a few things that people often are resistant to:

  • a realistic grasp of what the current problem areas are
  • a solid plan to make those changes happen
  • more self-discipline
  • more hard work
  • more patience

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People often sabotage themselves in their own minds with thoughts like:

  • I have never been able to ___________
  • My upper body has always been weak
  • I am too out of shape to start over
  • I’m too busy
  • I’m too tired
  • I’m too old

The list goes on and on. None of those negative  thoughts will ever help a person get the changes they want.

thdf1zn60yYou will only  get what you are willing to fight for!

 

general warm up (10 minutes)

Adex club long cycle swipes x 25 reps

Sanddune split squats x 10/10 reps

resistance band pause face pulls x 20 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

sandbag BTN good mornings x 15 reps

 

Just brought a Grinder Kord (suspension device)and my Adex mace today

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People who want results and want to make their time at the gym count, that’s who.

Busy professionals and  business owners train here because they know they will not be wasting their time or money.

They don’t come here to socialize, they come here to work!

 

 

general warm up (10 minutes)

Adex club alternating 1 hand front swings x 40 reps

Adex club 1 hand side clean & lateral pull over x 10/10 reps

resistance band  vertical pull a parts x 50 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/6/5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

elevated push ups x 20 reps

dumbbell pull overs x 10 reps