Next week is March break so I thought I’d change up my group training classes and play fitness bingo! Participants must make a line (50 points), four corners (50 points), and/or an “x” (100 points) to attain the highest score possible. I’ve designed it so no matter which they choose to complete, they’ll get a full body routine. They can break up the reps any way they like in order to complete the exercises with the best form possible. The weight chosen must challenge their strength while considering the number of reps; lowering the weight before the reps are completed is allowed only if it’s 100% necessary.
I chose exercises that can be completed with the equipment I have at my disposal in the group training studio, feel free to give it a try if you have access to such equipment. If you aren’t sure of the exercises, shoot me an e-mail, or look it up on good old google. You can always change it up and choose other exercises, or make changes the number of reps -the groups I train are pretty fit people, so I made it rather challenging.
I apologize if the “bingo” card is cut off, I added a link at the bottom that should open a “PDF” copy if you wanted to print it. If that doesn’t work, I can definitely send it to you. Thanks for stopping by, keep moving!
|60 INVERTED ROWS
||5 MINUTES STRAIGHT JUMP ROPE
||30 AROUND THE WORLD FLYES ON STABILITY BALL
||70 BENT OVER BARBELL ROWS
||100 WEIGHTED TRAVELING LUNGES
|100 RESISITANCE BAND CROSS OVERS
||100 BODY WEIGHT SQUATS
||75 REVERSE FLYES
||3 MINUTE PLANK
||70 STANDING SHOULDER PRESS
|50 TRICEPS DIPS
||100 STABILITY BALL IN & OUTS
||30 WEIGHTED STEP-UPS EACH LEG
||50 1-ARM ROWS EA. ARM
|3 MINUTE WALL SIT
||50 CURLS50 KICKBACKS
||60 BARBELL GOODMORNINGS
||30 REPS SHOULDER DRILL
||50 SKATE HOPS
|200 JUMPING JACKS
||70 OVERHEAD SLAMS
||60 HANG CLEAN & PRESS
||50 WIDE GRIP CURLS
The kettlebell is an excellent tool that can be used to improve strength, power, and aerobic fitness. Although the bulk of my personal fitness programs utilizes dumbbells and barbells, I do enjoy picking up the kettlebell every now and again. It’s beneficial since it offers variety to my workouts and activates my muscles differently than other free weights.
Here is a circuit I enjoy performing either on “off” days from my regular strength training, or I’ll complete a couple rounds at the end of my workout for some conditioning work.
Please excuse the quality of the video! Watching it made me realize that using my phone won’t do, having someone else to film it would help, I shouldn’t film it while at work (haha), and I say “okay” way too much – but hey! It’s progress, not perfection.
1. Around the world x10-15 rotations ea. direction
2. Basic swing x20-30 solid reps
3. Goblet Squat x8-12 reps
4. 1-Arm Bent Rows x8-12reps ea. side
5. Windmill x8-12reps
6. Single legged deadlift x8-12 ea. leg
Perform 3-6 rounds
If you have any questions about this workout, or the exercises it consists of, feel free to leave a comment or contact me via the “Train with me” tab above.
Happy lifting 🙂
I’ve always enjoyed walking. Long before I began taking my fitness and health seriously, I walked regularly. Going for a leisure walk should not be underestimated, nor should it be considered boring. It provides many health benefits and is great for those who cannot, or do not like to run.
I won’t get into all of the benefits of walking (great for heart health, blood pressure, stress relief, and more); I just wanted to share my love for this simple act. Whether you take a stroll on a warm sunny day, or a cool fall evening, or even in the rain, it may just give you a new perspective on things.
I am pretty good at overwhelming myself with thoughts that ultimately do me no good. Thoughts related to work, money, relationships, and god knows what else. However, these thoughts seem to dissipate as my walk goes on, and by the end it all seems so miniscule.
Take a second to look up at the sky, at the clouds, and the swaying tree tops. Look at the grass, the flowers, and all the little creatures along the way. Breathe in the air and appreciate the beauty this earth has to offer. After doing so, you may just realize that the world is so much bigger than your concerns.
Even if you don’t feel up to the trek, go anyways. I can almost guarantee your max 5 minutes will turn into 10, and then maybe 20. Take your music with you, or invite a friend if you like company. I’m lucky enough to have my best friend (Laska, my dog) come with me every time.
Take a walk.
I’m keeping it short and simple today. Thank-you for reading!