Establish 1RPM
Join us for a free workout in Plano, Midlothian, and Sunnyvale. Please RSVP here https://clients.mindbodyonline.com/ASP/home.asp?studioid=35885
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
Warm up
1Mile run
50 Pull-ups
40 BB lunges (115/75lb)
30 Uni-cycles
20 Squat machine (2sets)
10 Tricep extension (4sets)
10 BB bentover row (3sets) (115/75lb)
20 Squat machine (2 sets)
30 Leg lifts
40 Db cross over lunge
10 Shuttles
1000M Row
Strength training 10 min max rounds
5 ManMakers / 10 side lung to curl / 10 V Sit-ups
Cardio Ten 1 min intervals
25 yrd down&back sprint / 10 step-ups (each leg)
(The amount of time left in the 1min is used to rest for until the minute is up, then immediately start next round.)
Tabata Finishers
Reverse push-up walks
Boxing
Squat Hops
400 m Run
When I first got into fitness I tagged along with a nutritionist for one year. She
let me go to her seminars and even listen in on her coaching calls. One concept she
repeats the most is “there are four legs to a table: Nutrition, Exercise, Rest, and
supplementation.” I have followed that Creed ever since in my training and coaching.
Posted below are upcoming events, resources, changes and reminders
Resource: I have consolidated my resources and fitness tips to www.ichoosefit.org.
If you scroll to the bottom I post a daily workout regimen that you can follow along
with your nutrition plan. If you click ‘products and resources’ you will be able to
check the online Magazine for the latest articles from trainers and dietitians
across the nation. I also have two legs of the table on that page: Supplements and
Nutrition. Scroll to the bottom right of the page and you will see a post for daily
workouts. Take the guess work out by following along with iChoosefit.
Coaching Calls: 1-on-1′s, 3-way calls, conference calls
- 1-on-1 being part of my team I am available 24/7 for 1-on-1 calls, where you can
get immediate feedback and information on how to maximize the four legs of the
table.
- 3-way calls: You may have a friend that you are trying to motivate. Get them on
the phone with me and I will give them a basic direction and motivation. This is not
about a hard sell for me. I don’t care if they are from Arlington or North Dakota, I
am free for a three way call.
- conference calls: this is where I give my basic intro to fitness where I talk
about those four les of the table. This is not an Advocare based call, but covers
all aspects of fitness. Great for a kick-start and a great SPARK for a family member
you are trying to motivate. We have a conference call Wednesday Night at 9:05 pm.
Number: (605)475-4700
Access code: 1032630 #
Plug into one or all of these resources and watch your results sky rocket! To book a
call email me or get better results by texting or calling 8177746552
Committed to your results
AJ Tucker