Archive for the ‘womens fitness’ Category

2018-03-27 05.36.29

2018-03-22 21.39.372018-03-23 06.25.042018-03-26 06.12.10

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)

mountain climbers x 100 reps

recline rope climbs x 5

jumping jacks x 50 reps

Adex club Gama casts x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Neuro-Grip plank  x maximum hold time

resistance band push ups x maximum reps (note–must be at least 20 reps)

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Splank inch worms x 50 feet

side shuffles x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

double dumbbell cleans x 10 reps

dumbbell rack squats x 10 reps

Power Wheel roll outs x 10 reps

 

 

 

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

weight plate orbits x 20 reps

resistance band archer pulls x30/30 reps

kettlebell figure 8’s x 40 reps

push ups x 30 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 15 reps

Sanddune push ups x 15 reps

 

general warm up (10 minutes)

Americanas x 50 reps

resistance pause face pulls x 20 reps

Adex club long cycle swipes x 30 reps

Airborne Heismans x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 2 rounds)

Zercher sandbag cleans x 15 reps

lateral tire throws x 100 feet

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

windshield wipers x 20 reps

kettlebell goblet squats x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Grinder Kord reverse flys x 15 reps

double dumbbell rows x15 reps

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds