Save on Insurance - ACB Now has a Population Health Management Program for your Worksite

ACB believes the health and wellness of employees can save businesses $ in insurance premiums and bills! We have a program to help your workplace save $ and offer great benefits to your employees. Here's some food for thought about employee health, safety and wellness and how it can make a company better! Click for article from the American College of Sports Medicine and call us for more info on a program for your company!

TDW with Jessie at 11am

THE DAILY WORKOUT – SEPTEMBER 21ST

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, grapevine, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Medicine ball roll and push-up
BOSU balance beam dips (black side up)
Plank jumps
TRX “T” flys
Side-to-side box jumps
Forward lunge to plank

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Full push-up with one hand on ball x 2
Full single-leg dip on BOSU x 2
Depth squat, then basic plank for 30 seconds each
Hands at shoulder height, fly threshold
Single-leg calf raise
Forward lunge L leg, then R leg forward

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

Genetic Testing for Sport Talent Identification

Bottom Line - it's not reliable and has a long way to go - not in your lifetime.
http://www.multibriefs.com/briefs/acsm/active9-20.htm

Can I just say - What is wrong here? People get a grip!!! I've been in this fitness industry for close to 20 years and I just have to say there's so much more than genetics - DUH!!!! I mean if you're healthy and you can move your body then you can train and you can practice and you can improve - there's no shortcut, there's no magic pill and if there is - what do you think the consequences are? I'm so tired of people wanting the instant results without doing any practice, why is fitness and health any different than any other skill? WAKE UP PEOPLE - DON'T BELIEVE THE FRICKIN HYPE - GET A GRIP!

What about the 10,000 hour / 10 year rule? What about practicing and moving so that the body and mind learn together and wire together? Plus, lots of other factors environmental, lifestyle etc. that go into making a person good at what they do.

TDW with Tim at 11 a.m.

The Daily Workout
16 September 2011


Warm-up:
· 5 mins of easy jogging and dynamic stretching

Tabata 1 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

Tabata 2 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 2
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

Strong Finish
Box Jumps – 30 secs
Front Plank 1:30 mins

Warm Down:
· Easy walk/jog for 5 mins and Sun Salutation stretch

TDW with Jessie at 11 AM

THE DAILY WORKOUT – SEPTEMBER 14TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, high knees, forward lunge, reverse lunge, side shuffle, grapevine, skips for speed, skips for height.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Bungee resisted cone run (or substitute forward sprints and backward shuffle)Bodybar plank to overhead tricep pressPhysioball single leg hip raisesSide "star" planksOverhead medicine ball throwsTRX side abdominal tucks

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Full squat at 90% max stretch in the bungee
Plank, feet close together, then overhead hold, bent elbowsPhysioball single leg hip raise x 2Side "star" planks x 2Overhead ball hold, arms straightTRX side abdominal tucks x 2

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Nicole at 11am

September 13th Daily Workout
Easy jogging around courtyard for 5 minutes
Functional warm up 5-10 minutes
Weight Circuit 1:
Kettle bell swings
Plank jacks
Front raise
Squats with dumbbell
Cardio circuit 1:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Weight Circuit 2:
Kettle bell squats
Back pocket plank
Lateral raise
Dumbbell shrugs
Cardio circuit 2:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Weight Circuit 3:
Kettle bell one arm swings
Plank with leg lift
Internal rotation
Supermans
Cardio circuit 3:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Finish with stretches!
Nicole

TDW with Tim at 11am!

The Daily Workout
9 September 2011


Warm-up:
· 5 mins of easy jogging and dynamic stretching

Balance: Hip extension and flexion on BOSU; 1 min on each leg

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

TRX Power Pull
Box Jumps
Single Leg Planks on BOSU
BOSU Single Leg Squats
Cross over Push-ups on aerobic step
V-ups

400 m run (at 80-90% effort)

Rest 2 minutes and drink water

Circuit 2
TRX Power Pull
Box Jumps
Single Leg Planks on BOSU
BOSU Single Leg Squats
Cross over Push-ups on aerobic step
V-ups

400 m run (at 80-90% effort)

Warm Down:
Easy jog for 5 mins and stretching

TDW with Jessie at 11am

THE DAILY WORKOUT – SEPTEMBER 7TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, butt kickers, high knees, reverse lunge, grapevine, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Alternating reverse lunge and bicep curlBent-over row (focus on slow release)Weighted supermanLateral jump and single leg squat (use a hurdle)Straight leg reverse crunchesSingle leg hip lift

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Lunge R leg and full curl, then L leg and full curlHalf-squat, flat back and 45 degree bend and full row
Superman with hands and feet off the floorSingle-leg squat L leg, then R legReverse crunch, hips and shoulders off the groundSingle-leg hip lift R leg, then L

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Doug at 11am

Warm up: Jog 3 laps around the courtyard then coordination chart.

Box jumps: 10 reps
TRX pushup/pike: 15 reps
Rear dumbbell fly: 15 reps
(Repeat 3 times)

Side to side box jump: 10 per side
TRX row: 15 reps
Dumbbell fly on ball: 10 reps
(Repeat 3 times)

Lunge jumps: 10 reps per leg
TRX curl: 10 reps
TRX triceps extension: 10 reps
(Repeat 3 times)

Cool down: Ankle tilts, toe pulls and front lumbar circles.

TDW with Tim at 11am

The Daily Workout
2 Sep 11


Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance: Single Leg Hip Extension and Flexion on BOSU

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

TRX Swimmer’s Pull
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
TRX Lateral Lunge
Dips
Physio Ball Rollout
Single Squats with dumbbells

2 mins rest; drink some water

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)

Circuit 2
Repeat above exercises for 30 seconds

2 mins rest; drink some water

Grand Finale

Front Plank – 1:30 mins

Warm Down:
Easy jog and stretching

Good Job!

Tim

TDW for Sept 1st with Doug at 11am

Daily Workout September 1, 2011

Warm up: March to pool and back touching your hands to opposite foot, then finger saccades.

Rope ladder: forwards 4 times through.
Squat jumps: 15 reps
Alternating hand Medicine ball pushups: 10 each arm.
(Repeat 3 times)

Rope ladder: sideways, 2 times each direction.
TRX pullover: 15 reps
Dumbell shoulder press: 15 reps
(Repeat 3 times)

Rope ladder: pattern 2 times through.
Side plank: 30 seconds then thread the needle for 10 reps.
TRX curls: 10 reps, TRX triceps press: 10 reps
(Repeat 3 times)

Cool down: Walk to pool and back 2 times, then full ankle circles, hip circles and shoulder circles.

TDW with Doug at 11am

Daily Workout August 30, 2011

Warm up: jog 3 laps around the courtyard then pencil pushups.

Squats: 15 reps
Pushups: 15 reps
Hurdles: Straight through with high knees 4 times.
(Repeat 3 times)

Walking Twisting Lunges: 15 reps per leg
Bent over dumbbell row: 20 reps
Hurdles: Sideways 2 times through each direction.
(Repeat 3 times)

Straight leg Dead lift: 15 reps
Walking plank: 15 reps
Sprint the courtyard: To pool and back
Walk courtyard to pool and back
(Repeat 2 times)

Cool Down: ankle tilts, toe pulls and ap thoracic glides.

TDW with Tim at 11am

The Daily Workout
26 Aug 11


Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance: Single Leg Hip Extension and Flexion on BOSU

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

TRX Swimmer’s Pull
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
TRX Lateral Lunge
Dips
Physio Ball Rollout
Single Squats with dumbbells

2 mins rest; drink some water

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)

Circuit 2
Repeat above exercises for 30 seconds

2 mins rest; drink some water

Grand Finale

Front Plank – 1:30 mins

Warm Down:
Easy jog and stretching

Good Job!

Tim

TDW with Nicole at 11am

Warm Up
Round 1:
15 BOSU burpees with front press
20 single arm rope waves
20 TRX single leg squats (10 ea. leg)
20 walking lunges, light jog back
REPEAT 2X
Round 2:
15 BOSU burpees with overhead press
20 single arm rope wave in lunge position (switch legs after 10)
20 TRX High rows
20 reverse lunges, light jog back
REPEAT 2X
Round 3:
20 Bosu mountain climbers
20 double arm rope wave
20 TRX swimmer pull
Light jog to pool and back
REPEAT 2X

Lori Brizee has new book out

Lori Brizee's New Book - Lori is our Registered Dietician at the club -

http://www.amazon.com/Healthy-Choices-Children-Guide-Raising/dp/1557259240

"This is just the kind of books parents need!"
"Antidote to the childhood obesity epidemic"

Healthy Choices, Healthy Children: A Guide to Raising Fit, Happy Kids, by Lori S. Brizee, MS, RD, CSP with Sue Schumann Warner

(Paraclete Press / October 1, 2011 / Original paperback / ISBN: 978-1-55725-924-0 / $17.99) is for every parent who worries about how to navigate the world today and raise kids who make good nutritional choices. An easy, engaging, practical guide, Healthy Choices, Healthy Children is filled with tips, recipes, questions and answers, and relevant spiritual wisdom for raising well-nourished, active children.

TDW at 11 with Jessie

THE DAILY WORKOUT – AUGUST 24TH

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: arm circles, side steps, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, plank walk-out, grapevine, side squats, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

BOSU squat jumps (black side up)
V-sit ball toss
BOSU over and back lunge (blue side up)
Wall tricep push-ups
BOSU alternating knee-to-elbow plank (black side up)
Split jumps

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

BOSU black side up squat
V-sit and overhead hold
BOSU lunge L leg on ball, then R leg on ball
Tricep push-up position with elbows just off wall
Knee to elbow threshold x 2
Forward lunge L leg, then R leg forward

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Nicole at 11am

Functional warmup
Then 1 minute on and 20 seconds off of the following:

Round 1
Kettlebell swings
BOSU crunches
TRX swimmer pull
Kettlebell squats
BOSU push ups
TRX balance lunge with hop
Kettlebell hip hinges
BOSU dips
TRX squat jumps
2-3 minutes rest

Round 2
1-arm kettlebell swings
BOSU oblique crunch
TRX inveted row
Kettlebell front press
BOSU mountain climbers
TRX lateral lunges
Kettlebell bicep curls
BOSU plank
TRX one-leg squats

The Daily Workout at 11am with Tim

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance Exercise
· BOSU – Hip extension and flexion

Circuit 1
(45 seconds of each; 30 seconds between exercises)

· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 3
Front Plank – 1:30 mins

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim

TDW with Nicole at 11am

Functional warmup

Then 1 minute on and 20 seconds off of the following:
Round 1
Kettlebell swings
BOSU crunches
TRX swimmer pull
Kettlebell squats
BOSU push ups
TRX balance lunge with hop
Kettlebell hip hinges
BOSU dips
TRX squat jumps
2-3 minutes rest

Round 2
1-arm kettlebell swings
BOSU oblique crunch
TRX inveted row
Kettlebell front press
BOSU mountain climbers
TRX lateral lunges
Kettlebell bicep curls
BOSU plank
TRX one-leg squats

TDW- THE DAILY WORKOUT, every weekday at 11am

THE DAILY WORKOUT – AUGUST 17TH

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, grapevine, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Medicine ball roll and push-up
BOSU balance beam dips (black side up)
Plank jumps
TRX “T” flys
Side-to-side box jumps
Forward lunge to plank

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Full push-up with one hand on ball x 2
Full single-leg dip on BOSU x 2
Depth squat, then basic plank for 30 seconds each
Hands at shoulder height, fly threshold
Single-leg calf raise
Forward lunge L leg, then R leg forward

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Doug at 11am

Daily Workout August 16

Warm up: jog 3 laps around courtyard then letterball.

Squats: 10 reps
Rope waves: 15 reps
Pushups: 15 reps
(repeat 3 times)

Kettle bell swings: 10 reps
Plank: 1 minute
Rope Snakes: 30 reps
(repeat 3 times)

Sport cord jump and press: 15 reps
Sport cord jump and pull: 15 reps
Seated medicine ball twists: 20 reps
(repeat 2 times)

Cool down: ankle tilts, toe pulls and front lumbar circles.

TDW - Circuit workout today!

Dynamic warm up
Circuit #1 - twice through, rest 2 min at end before starting again
1. Walking lunges with bar
2. Push up, row, plank walk
3. Side shuffles with band
4. Med ball slam side to side
5. Box jump burpees
6. Side plank

Circuit #2 - twice through, rest 2 min at end before starting again
1. Lunge side bend and press with bar
2. Sprint / jog
3. leg extensions, leg front with band
4. Box jump tricep dips
5. Jumprope
6. Bicycle absCool down and stretch

TDW - BOSU'S, TRX, AND PONDEROSA'S

TDW - AT 11AM WITH TIM
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance Exercise
· BOSU – Hip extension and flexion

Circuit 1
(45 seconds of each; 30 seconds between exercises)

· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 3
Front Plank – 1:30 mins

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim

TDW at 11 with Jessie or DIY

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Physioball ball pass crunch
Body bar forward raise and squat jump (with bar overhead)
BOSU reverse lunges with weight (blue side up)
TRX oblique dips, arms overhead
TRX suspended tucks
Runner’s deadlift and row

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Hold ball above hips with the legs, hold upper body crunch to the ball
Overhead hold in full squat position
Reverse lunge off BOSU x 2
Full oblique dip using TRX x 2
TRX tuck position on forearms or hands
Runner’s deadlift with one-arm full row x 2

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW WITH DOUG AT 11AM

Warm up: Jog 4 laps around courtyard, ankle tilts, ankle circles and marching in place.

TRX Row: 15 reps
Ball Push ups: 15 reps
Side Plank: 30 seconds per side
(Repeat 3 times)

Medicine ball jump throw: 15 reps
Rope ladder forwards: 3 times
Rope ladder sideways: 3 time each way
Pike: 15 reps
(Repeat 3 times)

Rope wave: 20 reps
Overhead medicine ball run: to pool and back
Side to side jumps: 15 reps
(Repeat 2 times)

Cool down: front lumbar circles

TDW with Nicole at 11am

Come at 11 and try it!!

TDW with Jessie at 11am

THE DAILY WORKOUT – AUGUST 3RD

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, figure four, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Seated oblique twist with weight
BOSU over and back jump (blue side up)
Physioball tuck
Bungee resisted forward jump and press
TRX overhead tricep press
Medicine ball squat twist throws

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

V-sit with weight at one hip x 2
Single leg balance on blue side of BOSU x 2
Full tuck on physioball, shoulders over hands
Squat with arms extended at nearly max resistance w/ bungee
TRX overhead tricep with 90 bend at elbows
Sumo squat with straight arm hold at side above shoulder height x 2

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Doug at 11am

Warm up: jog 4 laps around the courtyard
Mind\Body warm up: Trace the outside of your visual field with 1 finger,
follow your finger with just your eyes.


Body weight squats: 10 reps
Pushups: 10 reps
Crunches: 20 reps
(1 time through)

Squat jumps :20 reps
Burpees with pushups: 20 reps
(Repeat twice)

1 arm kettlebell squat, curl and press: 10 reps per arm
Side plank: 30 seconds per side
Sideways over hurdles: 3 times each direction
(Repeat twice)

TRX row: 12 reps
Sport cord jump and press:15 reps
Sport cord jump and pull: 15 reps
(Repeat twice)

Cool Down:
Lateral Ankle Tilts
Middlu toe pulls
Front Lubar circles
Anetior\posterior thoracic glides

Thanks,

Doug Christman
Personal Training Director
(541)322-5813

TDW with Jenny at 11

Warm- Up

Squat Jumps
Plank Rows
Lunges with Bar
Burpees
Med Ball Slam
Side Plank and Reach
Rest 2 min

Circuit #2 – 2 times through, 1 min ea. station
Sprints
Push –Ups
Lunges with Curl
Mtn. Climbers
Med Ball Toss above Head
Side Plank and Reach


Cool Down and Stretch

TDW at 11 today with Tim

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Right Leg on BOSU (or Bench Step) with Extension and Flexion

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

Tricep Extension with TRX
Single Leg Plank Crossover
Squat Jumps with dumbbells
BOSU Push-ups
V-ups
Lateral Jumps with balance

400 m run (at 80-90% effort)

2 mins rest and drink water break

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Left Leg on BOSU with Extension and Flexion

Circuit 2
Repeat above exercises for 30 seconds each

400 m run (at 80-90% effort)

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim

TDW - Tabatas with Nicole at noon

Dynamic warm-up

Tabata Workout - 8 intervals of 15 sec. ALL OUT followed by 15 sec. rest
- Sprints
- Jump rope
- Squat jumps
- Jump rope
- Kettlebell swings
- Jump rope
- Burpees
- Jump rope

Cool-down

TDW with Jenny at 11

1. Warm-Up
2 min. easy jog, functional warm-up exercises (lunges, hip rotations, hip hinges, butt kicks , high knees)
Movement Maximizers - ankle tilts, Near/ Far vision drill
3 min. easy jog
Progressive Run at 25%, 50%, 75% about 150 yds - do it 3 times
Run hard and stop on command, drop into athletic ready stance about 100 yds - 2 times
2. Circuit #1 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Sprint
Supermans
Run with Body bar overhead
Rows
Squat and toss med ball high into air, using legs, core and shoulders
3. Circuit #2 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Spin bike all out
Bicycle sit-ups
Med ball slam
Box jump burpees
Walking lunges with bicep curl
4. Cool-down - Walk easy, recover your HR, ankle tilts, near far vision drill, stretches, deep abdominal breathing
YOU DID IT- FINISHED!

More on TRX

YES - We do have TRX

AND HAVE HAD IT AT ACB FOR MONTHS NOW - WHERE HAVE YOU BEEN???
10 am on Mondays! Outside for the summer.

TDW with Tim at 11 a.m.

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)
Physio Ball Rollout
TRX Swimmer’s Pull
Dips
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
Squats with dumbbells
Physio Ball Jacknife

400 m run (at 80-90% effort)
2 mins rest; drink some water

Circuit 2
Repeat above exercises for 30 seconds

400 m run (at 80-90% effort)
2 mins rest; drink some water

Grand Finale
Lateral Box Jumps – 1 min
Front Plank – 1:30 mins

Warm Down:
Easy jog for 5 mins and stretching

Good Job!

Tim

TDW with Jessie at 11 AM

"Gotta Love the Bungee Workout"

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, reverse lunges, figure four, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Physioball assisted push-ups
Dumbbell overhead tricep press
Physioball pikes
Bungee side steps
Alternating single arm and leg plank
Bungee lateral raises

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Bent-arm push-up position
Bent-arm overhead tricep hold
Full pike position
Side kick (vs. step), foot in air x two
Arm and leg lifted side plank x two
Shoulder height arm raise

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW today at noon with Doug

Kettlebells and Ropes:

Warm Up:
Jog 4 laps around the courtyard, then 10 reps of letterball.

Lunges: 10 reps
Medicine ball throw back: 15 reps
Alternating arm 1/2 rope wave: 20 reps
Repeat 3 times

Walking twisting lunge: 12 steps per leg
Kettlebell swing: 10 reps
Lumberjack: 10 reps per side
Repeat 2 times

Box jumps: 10 reps
Double arm 1/2 rope waves: 25 reps
Plank: 1 minute

Cool Down:
Ankle tilts
Knee circles
Hip pendulums

TDW - Kettlebells and Bodyweight Day

WITH Jenny at 11 am - Courtyard
1. Warm-up: jog 2 laps, neural warm-up
2. Circuit: 20 reps of each, 2 times thru with 2 min. rest after each time thru
KB front squat
Push-ups - arms extended to challenge core more
KB swing
Walking lunges (20 per leg - 40 total)
KB windmill (10 per side - 20 total)
Mtn. climbers (20 per side - 40 total)
KB 1 arm swing (10 per side - 20 total)
Close-grip push-ups
KB 1 arm row
Stability ball curls
REST 2 Min. and repeat
3. Cool-down

TDW at 11 with Tim - BE THERE

Warm-up:
5 mins of easy jogging
Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Tabata 1 – 20 secs on / 10 secs off for 2 mins
Partner Medicine Ball Single Leg Lunge Throw
Easy 400m jog, 2 laps around the courtyard
Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
Burpee Box Jumps
Dips
BOSU Single Leg Raise with Twist
Scissor Jumps with Dumbbells
V-ups
2 mins rest

Tabata 2 – 15 secs on / 15 secs off for 2 mins
BOSU Single Leg Squats 4 on right leg, 4 on left leg
Easy 400m jog, 2 laps around the courtyard

Circuit 2
Repeat Circuit 1 exercises for 30 seconds each for a total of 2 circuits

2 mins rest
Strong Finish
Box Jumps – 30 secs
Front Plank 1:30 mins

Warm Down:
Easy jog for 5 mins and Sun Salutation stretch

Old School Workout - TDW

The Daily Workout with Nicole at Noon OR Do it yourself!

Dynamic Warm-up
4-5 laps around track
Walking lunges around track

Circuit - 5 times with 2 min. rest between rounds, 45 sec. hard with 15 sec rest

Box Jumps
Pushups
Squats
Plank
Medball slams

Cool Down and stretch

TDW with Doug at Noon

Warm up: Jog around the courtyard 3 times, then do the coordination chart
for 1 minute

Medicine ball toss: 10 reps
Pick up medicine ball and throw: 10 reps
Pick up medicine ball throw from lunge position: 10 reps
Repeat 3 times with 2 minutes rest in between each circuit.

Rope wave : 30 seconds
Quick rope wave: 30 seconds
Snake rope wave: 30 seconds
Repeat 3 times with 2 minutes rest in between each circuit.

Medicine ball throw down: 10 reps
Medicine ball throw down with twist: 10 reps each side
Repeat 3 times with 2 minutes rest between each circuit

Single arm 1\2 rope waves: 30 seconds
Both arms 1\2 rope waves: 30 seconds
Repeat 3 times with 1 minute rest between circuits

Medicine ball twist and throw: 15 reps each side.
Reverse medicine ball throw: 15 reps
Repeat 2 times with no rest.

Cool down:
Knee circles
Lumbar circles
Shoulder circles

TRX for Soccer: Why Do You Play? | Blog | TRX

TRX for Soccer: Why Do You Play? Blog TRX
I play because it's fun, I do TRX because it makes playing fun when I'm stronger and faster and more coordinated than people half my age! TRX Outdoor Bootcamp starts at ACB Mon. July 18th at 10am - come join me!
- Jenny Anderson, ACB Fitness Director and Soccer Player

Golf, Better Movement & Z-Health - Train Your Brain!

Article from The Bulletin - 4/28/2011

http://www.bendbulletin.com/article/20110428/NEWS0107/304289999/1051

Exercise and the Brain

Good article on the brain and exercise!

Core Training

What is Core Training - What is it to you? I'd like to hear thoughts on this so feel free to make comments! When you say you want to make your core stronger - what do you mean? How will you know it's stronger? Do you want ideas from a trainer on how to make your core stonger or leaner? Let us know!
Please consider attending "Core Training for Athletes" a workshop given by Movement Coach, Scott Peery. The workshop is Sat. June 4th at 9am. Ask here or at the club if you have more questions. Thanks - hope to hear your comments about the core!

TRX for Endurance Athletes, Come to Class and Try These Out!

Ladies, Don't Focus On Hard Numbers

The problem most people encounter is losing steam once the novelty of the resolution has worn off. Too many times this happens because people are unrealistic and impractical with the resolutions they make. Try avoiding hard numbers when making goals.

“I’m going to lose 10 pounds by summer” and “I’m going to drop two dress sizes in eight weeks” are common fitness resolutions many women make. The problem with these two resolutions is that they’re too fixated on a number. If every week you stand on the scale or try to slide on your skinny jeans to see the progress you’ve made, it’s much easier to become discouraged when you see no evidence of change. By focusing too much on the end result, you lose sight of the behavioral changes you should be making to reach these goals.

Instead of creating a fitness resolution with the end result in mind, create one that is more focused on behavioral changes. “I’m going to try one new healthy recipe every week instead of ordering take-out” or “I’m going to take one 45 minute walk five days a week” are better resolutions to make. Why? It is because they focus on things you can directly control. At the end of the day, losing 10 pounds and keeping the weight off is only going to happen if you’re leading a healthier lifestyle. You’re bound to stick to a healthier lifestyle if you aren’t constantly discouraged by the number on the scale.

Also remember to cut yourself some slack. Slipping up isn’t the end of the world. Focus on the positive instead of the negative and watch your fitness level improve regularly! See you at the gym.

What is a SMART goal?

I will be on KBND radio today from 8:30 - 9am talking about how to set SMART Goals and how to use them to achieve New Year's Fitness Resolutions! Tune in if you can, 1110 am.
So what is a SMART goal. S.M.A.R.T. is an acronym for specific, measurable, attainable or action-oriented, realistic, and timeline. According to Wikipedia Smart goals were first created or discussed in project or performance management and they are now applied to personal goal setting as well. An example of a general goal would be, "I will lose weight". An example of the SMART goal version of this would be "I want to lose 20 lbs by April 15th, 2011. I will perform 30 min. of cardio and 30 min. of strength training per day, 4 times per week and I will only eat starchy carbohydrates 3 times a week."
Research shows that setting smart goals helps us be more successful at actually achieving our goals! So good luck and good planning! Go out there and write down your SMART goal and take action now! What are some of your SMART fitness goals?

TRX Class Starts January 17th!

Some sample exercises - We'll do these and others in class. Suspension training is good for improving your core muscle strength, total body coordination and your sense of balance and control of your movements!