GymWOW video

Weekend GymWOW homework

Choose ONE for each day this weekend:(Friday, Saturday, Sunday)

1. Strength Day:

UPPER BODY: burpees, spiderman push-ups, plank to push up, tricep dips (off a chair or park bench) 12 each - 3 times

LOWER BODY: squats, squat jumps, leg raises each leg- 12 each - 3 times

20 minutes cardio - Alternate - jog in place, jumping jacks, jump rope, high knees (20 sec intervals each - give yourself 10 sec break in between sets)

2. Cardio day: 60 minutes of cardio. (bike, run, jog, dance) This can be broken into 2 - 30 minute sessions.

3. Rest day: FINALLY! You deserved it!

PUSH-UPS everyday?

Question...is it beneficial to do push ups everyday?

You can read about it here. It is OK to do push ups daily if you are doing a "moderate" amount of push-ups. If you are pushing yourself to doing "push-ups to failure" and working the muscles hard...give them 48 hours rest. If you want to take a break from push-ups - hold plank on your elbows. Then, push your toes forward and you will feel it in your core.

I hope this information helps. On the days that your muscles are fatigued/sore....rest that muscle group - work a different muscle group or only do cardio. Also, make sure to take one day a week (Saturday or Sunday) for rest!

Keep up the good work!

Day 2 - Homework

GymWOW homework for Tuesday - Day 2

Cardio

(at least 40 minutes-jog, run, fast walk)

*try to sprint (push yourself beyond "regular speed" for 20 sec intervals every 5 min.)

Strength

Plank to Push-up (10 w/each arm leading then switch - 2 times)

hold plank on elbows with leg kicks 10 each leg then switch - 2 times)

Lunges (20 each leg - 3 times)

*Remember to track in your GymWOW books your food intake and your exercise everyday.

See you WEDNESDAY 7pm @Community Park for the next session.

Are you Ready?!

GymWOW session #1 (only 2 weeks) starts on MONDAY @ 7pm at Community Park in Idaho Falls. I will be there 10 minutes early to meet everyone. See you tomorrow!

TABATA training

I believe TABATA interval training is one of the BEST ways to improve your FITNESS level. Tabata is effective for weight loss as well as improving your performance in aerobic and anaerobic sports. I have integrated the TABATA training method into gymWOW.

What is TABATA training?

Dr. Izumi Tabata discovered this method of interval training in Tokyo, Japan.

This interval training is 20 seconds of FULL OUT SPRINT in any given workout (listed below)....then 10 second rest - Repeat 7 more times. (total of 8)

Tabata excercises:

STAR jumps

Squat jumps

Running

Ski Jumps

Running Lunges

Boxing bag (hard and fast)

Burpees

Plank to push up

Fitness Test

How to Prepare for gymWOW?

determine your CURRENT level of fitness with a FITNESS TEST.

Before you begin gymWOW...record

1. TIME: 40 Yard Dash Sprint

2. # of consecutive Push-ups (on your toes...full push-ups). If you can not do one full push up..count how many you can do on your knees.

3. TIME: Plank (on toes)

4. TIME: 1 mile run

5. # of sit ups in 60 seconds

Winner...

and the winner of the YOGA MAT is.....(drum roll)...

here.

Win a YOGA MAT (a MUST have for gymWOW!)

To enter must "like" gymwow on facebook and leave a comment on gymwow's facebook wall by Friday, May 6th at NOON! (must be able to pick up in Idaho Falls, ID)