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Speed and agility training

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2min of each

Ladder drills
one foot in each
two feet
sideways
one leg hop
switch legs
cherrokee
two foot jump

Sand bag toss over head backwards

Box jumps (land lightly on your feet)

hurdle drills
one step
two steps
hop over
jump over
sideways

bungie cord sprints
attatch bungie cord to someone or a heavy bag
this can be done with a parachute as well
sprint 30yards out
sprint backwards
halway thru sprint forwards then jump backwards

Remeber stay light on your feet the whole way thru

Workout

50 sit ups pefferably an machine sit ups
lateral raises with dumbbells light weight 20 reps
overhead  plate lunges 20 reps
back extensions only lifting legs 50 reps
lateral hand walk with peform better band around hands 20ft
single leg hamstring curls 15 each leg
kb windmills

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Complete 20 of each unless denoted
100 jump ropes 
Holding bar leg lifts 
Lying down bicep curls 
Sciccors with stability ball   Thumb up lateral raises
Dip machine
Med slams sit up 
Bar cleans 
Dumbell snatches
Lower half back extensions
Side steps with band

Tuesday Wod

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«cindy»
5 pull ups
10 push ups
15 squats

Amrap 20 min   

Here are a few pics from my weekend getaway !

Its only thursday ?!

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Workout is on the board ! Try it out three sets of 15 in a circuit

Workout for today

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This workout is a great thirty minute workout that can be done early in the morning complete three sets of 15 of each exercise
perrfect push up
hanging Knees to elbows
Trx tricep extension 
(30reps) Punches with Resistance bands
Burpee to kettlebell clean and press

Program

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Summer  Cardio 
Day one  Pull ups 
Kb swings 
Push ups 
Sit ups 
Dead lifts 

Day two 
Lunges
Back extensions 
Squats 
Knees to elbows 
Towel walk inch worms
Kb wood chops
Hip thrusts on foam roller  Weighted Lateral walks 

Day three
Push press 
Knees to elbow prone
Scissors with ball

Everyday day warm up with one mile run

Pictures

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Diet

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Diets are basically “how long can I eat like this till I can’t do this any more ” .  So with that being said I hate diets. Eating well should be a everyday thing.  I’m going to make this so simple you can not fail. When you shop for food shop only natural (non processed) foods…. Yes this means no bread … Even whole wheat). This is easy… Only shop on the outskirts of the grocery. Only a few exceptions to go on the inside that includes nuts oatmeal and rice. Some exceptions for the outskirts … No cheese except swiss deli meats and bakery items.   Sample meal  1 cup steal cut oats  Handful of Strawberries   Handful of almonds or sesame sticks   Salmon salad with lemon as dressing   wasabi peas   tilapia and brown rice   Change it up daily. Here are some options to switch it up with   Eggs with spinach/swiss/peppers/chicken   Oatmeal with almonds   Greek yogurt   Protein shake   Fruit   Almonds dusted with cinnamon   Dried mango   Peppers with humus   Chicken salad with balsamic vinger   Tuna fish   Salmon and brown rice   Baby carrots   ….. Ok here is the best part … Eat as you please on the weekend…  This goes back into the whole idea that we dont want you to have a “fad diet” . Be realistic … Its friday after work and everything you are going to want a drink…. have a drink. Just be mindful of all your hardwork. Typically when I allow clients to have the weekend s off they never crash and ultimately end up getting rid of bad habbits  quicker. You need any help you know my number! Best of luck to ya.

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Complete this workout for time
3 rounds
10 kb swings
25 ft inch worms with towel
10 db snatches Each hand
10 leg lifts
100m sprint

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