iFit Not Sit Workout

Today we did 8 stations, each stations for max reps with two exercises in between.

#1 Agility Ladder

- run through the agility ladder: laterally each side, high knee, and diagonal then do 50 split jumps

#2 Ab City

- do 20 tricycles then 20 squats with a standing bicycle

#3 Boxes

- 15 box jumps + 7 burpees

#4 pull bar

- 8 to 15 pull ups depending on ability level + 20 good mornings

#5 parachutes

- 100 meters on the parachutes + 100 meter trail

#6 sand bags

- 15 split squats each leg + 30 jumping jacks

#7 cardio

- 5:00 jog at your pace

#8 medicine balls

- 20 wall balls

- buddy will do the wall sit until their buddy is finished

*** bring it in, get pumped up! check out the new fit or fat food log at www.ichoosefit.org under products and resources tab***

On the 8′s

Dynamic Warmup x2

25- Mountain Climbers

25- Jumping Jacks

30- Side Skaters

15- Burpees

20- Lunge w/twist

1 Lap around school

Set1- 8 minute set

20- T bar pushup w/weight

20- HR Pushup

10- Push up w/right & left hand row, push up then stand up

10- Asymmetrical Push Ups (left, middle right)

Sprint to end of parking lot and back

Set 2- 8 minute set

25- Bicep Curls

25- Lateral Raises

25- Arnold Press

25- Hammer curls

Sprint to end of parking lot and back

Set 3- 8 minute set

25- Overhead tricep ext w/partner resistance

25- Dips on boxes

25- Single arm tricep extension over shoulder

25- Tricep kick back

Sprint to end of parking lot and back

Set 4-  (6 Parking lot lines)

1- Up/Downs

2- Squat Jumps

3- Star Jumps

4- Hammer Jack Squats

5- Froggers

6- Jumping Jacks

Set 5

1- minute Bananas

1- minute Ab Twist

1- minute Butterfly Crunch

 

 

Bootcamp Boxing Routine

4 rounds

- 4:00 Bas R. routine

- 4:00 100 m EMOM

“go about your business in a more warrior like fashion. Less complaining, more training”

Start Your New Year With a New Look

For three months I screamed to anyone who would listen “you can gain 8-12 lbs of the holiday season if you are not careful” But either you did anyway, or you were not in hearing distance of my shouts and screams. Check out my friend Bethany Siggins on WFAA TV with these great shopping tips that will not break the bank. Whether you are looking for a New Look for 2014, or you are trying to find ways to dress until I can get you back in shape these are some great tips. She is a professional image consultant and she has given me great recommendations and guidance over the years for my business. She is awesome! check her out!

http://www.bethanysiggins.com/goodMorningTexas.html

Follow her on Twitter

Happy New Year!

iChoosefit is officially the first workout program to kick off the New Year with a 5 am workout. And we already have a new legend born! On this cold morning of 1-1-14 we set off indoors to do our first workout of the year. Sarah G., one of our boot campers, was having car troubles. She wanted to workout so bad that she ran 1.5 miles from her home to boot camp and did the workout. This says something. This year will be filled with people striving to get better and striving to make excuses. She wanted the workout no matter what. And if she keeps that mindset, then the sky is the limit. There are other people, who did not even bother to get out of bed because they did not want to leave their warm blankets. It is not our situation, but it is our mindset that sets us apart.

Eight Minute Mayhem

Eight Minute Mayhem

8:00 Boxing Warm up
- 40 sets of Combo #4
- 40 sets of Combo #6
- 80 knees

Warm up
- 5 Deadlifts of 45 lbs
- 100 m run
- 5 Bananas

8:00 EMOM (3 stations)
- 9 Dead Lifts (185/115)
- 120 m shuttle sprint
- 12 bananas

Fried in 15 minutes

Fried in 15 minutes

- 3 rounds of 25 lunge with a twist + a 100 m run
- dynamic warm up

5 exercises max reps for 1:00 minute
- Burpees
- squat hops
- HR push ups
- mountain climbers
- killer abs

For time with a 5:00 time cap
- Buy in 200 m run
- 10 Burpees, 10 squat hops, 10 HR push ups, 10 mountain climbers, 10 killer abs

5 exercises max reps for 1:00 (try to beat or match your first set)
- Burpees
- squat hops
- HR Push ups
- mountain climbers
- killer abs

13 May 13 Midlothian

 

Establish 1RPM

- 800m run
- 50 Yard overhead lunge
- 30 weighted push ups
- 15 Burpees
- 3*10 skull crushers
- 800m run
- 40 box jumps
- 3*10 bent over row w/barbells
- 3*10 bent over row w/dumbbells
- 20 pull ups
- 3*15 tricep push downs
- 3*15 bicep curls

Workout Parties this week(Plano, Midlothian, and Sunnyvale)

Join us for a free workout in Plano, Midlothian, and Sunnyvale. Please RSVP here https://clients.mindbodyonline.com/ASP/home.asp?studioid=35885

Sweat Breaker Mansfield

10 min Round (complete as many rounds as possible)

5 man makers

50 yrd sprint down, 10 tuck jumps, 50 yrd sprint back

Then

3 rounds

10 KBS

20 bicycles

10 burpees

300 m run

Finisher

Tabata interval

push-ups/ squat hops