Hey gals and guys, dudes, and dudettes. Welcome to another fineeeeeeee blog post. So after a slight hiatus from training, Marc and Sylvie were back. I found an awesome Tabata style workout, that I wanted to use in my Bootcamp, which will be starting March 8th (little plug). So, I figured why not try it out tonight to see how it flows.
I started Marc and Sylvie off at the stationary bike and the row machine for 10 min each and then had them swap. We then moved onto the Tabata workout. Just a quick reminder, Tabata workout is, 7 rounds of 7 exercise (20 sec on, 10 sec off) for 4 min per round. Make sense? If not don't worry, it works out to be about 30 min of nonstop goodness. I ran through the 7 exercises they would be doing 7 times through, at 4 min each. Still not making sense, no worries. I had them do side to side jump lunges, which you can see in the video, except they were jumping side to side and bringing the back leg behind their front leg. I then had them do bear/ army crawls, which works the upper body, as well as entire core. Then it was onto jump squats. Then onto jump lunges. Then push-ups, then knee ups, where they jog in place, bring those knees as far up as they can, again working that lower body and core. They ended each round with mountain climbers, working that entire core once again.
I was FIRED UP, so you know it was a good time ;) Marc and Sylvie did a tremendous job and both noticed that they had lost weight. They were stokeddddd!
Until next week......
Thursday, March 4, 2010
Day 15: Week 8- Day of Rest- Part Deux
Sylvie had surgery, Marc had Focus Magazine deadlines. They will LITERALLY enter Hell on Wednesday, that I promise you
Thursday, February 25, 2010
Day 14: Week 7- Day of Rest
Marc, Sylvie, and I have taken a mental health day. See you all next week!
Day 13: Week 7- Lower Body
I arrived right on time, but Marc was already on the treadmill, doing his thing. Makes me feel good as a trainer, that even when I'm not around, my clients will still push themselves. Marc has had a stressful week, due to the first issue of Focus Magazine coming out in South Tampa, sometime next week. Sylvie was not able to make it today, so I told Marc, he'd be working out for two tonight. Marc continued on the treadmill, with me, increasing and decreasing the speeds, every minute, so that he was getting that extra push, to shed those lbs.
We then moved over to "our spot," which is nicely tucked away. I had Marc perform the lower body workout, I had Sylvie perform the prior week (please see Day 11: Week 6). Marc owned it tonight, and definitely worked out for two!
I can't believe I haven't mentioned this yet, but Marc has me do my own workout, twice each week too. He has some difficulty with his combo lock for his locker. Keep in mind, these are the locks you had in high school, where you have to turn it to the right past zero twice, to your number, back to the left past zero once, to your number, then back to the third number. One would think Marc would catch on, but I'm pretty sure it's just pay back for the hell that is unleashed upon him twice a week.
Great job Marc, don't work too hard, and congrats on your first issue! Maybe get a lock with a key? I'm just sayin...
We then moved over to "our spot," which is nicely tucked away. I had Marc perform the lower body workout, I had Sylvie perform the prior week (please see Day 11: Week 6). Marc owned it tonight, and definitely worked out for two!
I can't believe I haven't mentioned this yet, but Marc has me do my own workout, twice each week too. He has some difficulty with his combo lock for his locker. Keep in mind, these are the locks you had in high school, where you have to turn it to the right past zero twice, to your number, back to the left past zero once, to your number, then back to the third number. One would think Marc would catch on, but I'm pretty sure it's just pay back for the hell that is unleashed upon him twice a week.
Great job Marc, don't work too hard, and congrats on your first issue! Maybe get a lock with a key? I'm just sayin...
Thursday, February 18, 2010
Day 12: Week 6- Maximum Heart rate
Wednesday, Marc returned and yes he did enter into hell, as my last post promised. He described it as dark, but yet light, and smelled like burnt glass. I dunno guys, that's just what he said. Moving on....
I started Marc and Sylvie both out on the stationary bike, set at the "fat loss" program for 10 min. Sylvie wore her knee and wrist brace today, as I had requested to help make sure her joints stay warm and tight. I then moved one of them to the row machine and the other to the treadmill for 10 min, then they switched spots. On the row machine, I set the resistance slightly above where I knew they were comfortable. Remember to always go above your comfort zone, if you are wanting results. I had them switch from a narrow to a wide grip on the rower, working different muscles in the back. On the treadmill, I had them jog, sprint, side shuffle, and back pedal, all while increasing/ decreasing the speed and raising/ lower the incline.
We then moved onto a condensed version of tabatas. I had them do push ups, with normal hand positioning, wide hands, and off set hands. They then dropped down for abs. I had them on their backs first, where they hovered their feet 6 in. above the ground, working their lower abs. I then had them flip over and hold in plank and make a "sawing" motion, by shifting their weight back and forth on their toes, this engages every "core" muscle you have. Great exercise! I then moved them to the "sandpit." This is an actual pit of sand at the gym, where the sand makes each and every exercise more challenging, due to the sand displacing your footing. I had Marc and Sylvie, do side-shuffles, sprints, suicides, and back pedals.
I asked them both to stretch, but they both said they needed a second to breathe. I would say that's a workout folks!
I started Marc and Sylvie both out on the stationary bike, set at the "fat loss" program for 10 min. Sylvie wore her knee and wrist brace today, as I had requested to help make sure her joints stay warm and tight. I then moved one of them to the row machine and the other to the treadmill for 10 min, then they switched spots. On the row machine, I set the resistance slightly above where I knew they were comfortable. Remember to always go above your comfort zone, if you are wanting results. I had them switch from a narrow to a wide grip on the rower, working different muscles in the back. On the treadmill, I had them jog, sprint, side shuffle, and back pedal, all while increasing/ decreasing the speed and raising/ lower the incline.
We then moved onto a condensed version of tabatas. I had them do push ups, with normal hand positioning, wide hands, and off set hands. They then dropped down for abs. I had them on their backs first, where they hovered their feet 6 in. above the ground, working their lower abs. I then had them flip over and hold in plank and make a "sawing" motion, by shifting their weight back and forth on their toes, this engages every "core" muscle you have. Great exercise! I then moved them to the "sandpit." This is an actual pit of sand at the gym, where the sand makes each and every exercise more challenging, due to the sand displacing your footing. I had Marc and Sylvie, do side-shuffles, sprints, suicides, and back pedals.
I asked them both to stretch, but they both said they needed a second to breathe. I would say that's a workout folks!
Day 11: Week 6- Work them Legs!
On Monday, Sylvie and I worked on Lower Body. Marc was not able to be there, which means he will enter into Hell on Wednesday. That's the price you pay buddy ;)
I started Sylvie on the stationary bike, where so worked the "cardio" program for about 20 min, increasing and decreasing the resistance with no notice. We then moved onto some lower body exercises. I ran Sylvie through a similar lower body program, I do during my "strength training" class at Elite Fitness, in St. Pete. I had Sylvie lay on her back and do 3 sets of 30 reps of leg raises with a 3 count up and 3 count down, working her hamstring, quads, and hip flexor. I then had her lie next to her stepper and perform 3 sets of 30 reps of inside leg raises, working her inner thigh. Sylvie then completed 3 sets of 30 reps, of kick backs. She placed her forearms on the stepper and brought one knee into the chest and kicked it back, working her glutes. We ended with the ab 20 reps of ab crunches on the fitness ball. One rep consisted of crunching to the middle, left side, middle, and right side.
Sylvie did a hell of a job. She told me when she drives home, it's either she can't steer or work the gas and brake in her car, depending upon what muscle group we worked that day. I said, "First off, Man-up and would you rather be in shape in get in an accident?" We all know what the answer was....
I started Sylvie on the stationary bike, where so worked the "cardio" program for about 20 min, increasing and decreasing the resistance with no notice. We then moved onto some lower body exercises. I ran Sylvie through a similar lower body program, I do during my "strength training" class at Elite Fitness, in St. Pete. I had Sylvie lay on her back and do 3 sets of 30 reps of leg raises with a 3 count up and 3 count down, working her hamstring, quads, and hip flexor. I then had her lie next to her stepper and perform 3 sets of 30 reps of inside leg raises, working her inner thigh. Sylvie then completed 3 sets of 30 reps, of kick backs. She placed her forearms on the stepper and brought one knee into the chest and kicked it back, working her glutes. We ended with the ab 20 reps of ab crunches on the fitness ball. One rep consisted of crunching to the middle, left side, middle, and right side.
Sylvie did a hell of a job. She told me when she drives home, it's either she can't steer or work the gas and brake in her car, depending upon what muscle group we worked that day. I said, "First off, Man-up and would you rather be in shape in get in an accident?" We all know what the answer was....
Monday, February 15, 2010
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