Sunday, February 23, 2014

Week 2 Locations

Week 2 Review!

Monday
545am and 9am Circuits.
--One hour long with a focus on strength (with a little cardio thrown in for fun).

Tuesday
6am Tabata
--45 minute High Intensity Intervals  (Work for 20s with a 10s rest).
9am Express
--30 minutes focused on ONE group (Ex: Core, Shoulders, glutes, etc)

Wednesday
9am Cardio
--One hour long class with a high emphasis on Cardio (hills, jump ropes, stairs, etc)

Friday
6am Tabata
--Read above!
9am Express
--Read above!

Locations this week are ALL park!  See ya there!

Sunday, February 16, 2014

Starting our new session!

A week off does a body and mind good!  Ready to get back at it full force until Spring Break---8 weeks long.  This will be a great time to really develop a workout rhythm and healthy habits.  

Our classes offered this session: 

Circuit 
Mondays 5:45am or 9am 
Description:  Increase strength and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises. When one circuit is complete, begin the first exercise again for the next circuit.  Quick transition times to the next exercise.  Each week the circuits will be different with emphasis or focus on different body regions, time, reps, etc.  

High Cardio 
Wednesdays 9am 
Description: A sustained amount of physical activity.  Can vary from high intensity interval training, hills, sprints, prepared course, jump roping,  kickboxing, etc.  Main focus is on raising heart rate and oxygen consumption levels for a determined amount of time.  

Tabata 
Tuesday and Fridays 6am
Description: an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. Tabata classes are 45 minutes long with a specific work time of 4 minutes (20sec work,10sec rest). These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.  Fun, fast workouts! Capacity 8

Coming soon:  
Express Workouts
30 minute quick workouts with a specific target.  Ranges from a single body area (Core training) to an extra Cardio workout.  

LOCATIONS for 2/17 - 2/21 
Rancho Grande Park for ALL classes!

See you at the Park!  

Sunday, February 2, 2014

Week 5

Week 5---Final week of our first 2014 session!

Focus: Sodium Intake
--We consume far too much sodium in our diets.  A lot due to processed/packaged foods.  Check out this information on the CDC's website to see how much sodium you should actually be consuming.   Interestingly, look at how much our body needs to function vs. how much an average American consumes.  There is a huge difference! READ THOSE LABELS!
http://www.cdc.gov/features/dssodium/


Locations:

Monday:
545, 9am, and Buggy---Rancho Grande Park for our last round of CIRCUITS!   5 weeks and huge improvements-You guys ROCK!

Tuesday:
Tabata 6am at Rancho

Wednesday: 
545-?? (let's talk Monday)
9am and Buggy @ Rancho for some Cardio!

Friday: 
Tabata 6am at Rancho

This is our last week of the session…let's make it count! Missed a class or two, join another class for make-ups!