February Fitburst

February

2015

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1	2	3
				20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	RUN/JOG/WALK
4	5	6	7	8	9	10
REST DAY	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	RUN/JOG/WALK
11	12	13	14	15	16	17
REST DAY	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	RUN/JOG/WALK
18	19	20	21	22	23	24
REST DAY	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	RUN/WALK/JOG
25	26	27	28	29	30	31
REST DAY	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	RUN/WALK/JOG

Fit Burst

Tantrum Squat - feet together, jump out to a wide squat position and get low.
Booster Lunges - basically and thruster with a secondary lift as you lower from the first portion.
Widow Push Up - push up with a plank up down then a mountain climber and a hesitation push up.
Blaster Push Up - diamond/close push up full range, then half range, then full range again is one.

Resolutioner Workout - Fully Body (Feb 7)

I wish I weighed a little less......(that's what went through my head during this)!!

Note: 1 min on: 30 seconds off.  As many full sets as you can, in sequence, in 30 minutes.

Warm Up: Run, Row or Cycle (3km, 3km, 7km)
Exercises
Tricep Dips
Bosu Plank Up Downs
Sandbag Thruster (20-50lb sandbag or supplement a plate)
Iron Cross Push Up (support hands above ground and feet in an elevated position)
Bar Bicep Curl (Olympic/ EZ/ Regular with enough weight to challenge you for 1 minute)
Sumo Jump Squats (Feet together and jump out to wide squat and hip crease below knee level)
TRX Low/High Row (Elbows low wrists in/ Elbows high wrists down)
Shoulder Press (Box press with enough weight to challenge you for 1 minute)
Romanian Split Lunge (Dumbells in each hand)

Core (Mix in the following every third exercise)
Hanging Knee Raises
TRX Plank to Pikes
Medicine Ball Pike Ups

Resolutioner Workout Bodyweight or Light Free Weight - Legs

Day One - Compound Exercise - Legs

Training Note:  Perform each exercise in sequence.  Rest 2 minutes at end of total sequence. Repeat for 4 total sets.

Air Squats - 30 reps

Split Squat - 15 reps/side

Weighted Squat - 20 reps

Dumbell Thruster - 20 reps

Rest

Plyo Box Multi Platform Squat - 10 reps

BOSU Squat with Pause at bottom - 20 reps

Bench Power Step Up with Drive Knee - 15 reps/side

TRX Core Rotation with Squat - 10 reps/side

Apex Predator of the Fitness World - 2015

You…are the Father, Mother, Sister, Brother, Aunt, Uncle, Cousin, Confidant, Bon Vivant, friend, buddy, crush, and/or training partner.  This is who you are…not what you are.  You are the first time figure competitor training for her first show, you are the weekend hockey player honing your edge, you are the matriarch of your household catching their breath…you are me.  Or at least, like me.  We all have our reasons for finding the time for our fitness.  They are as varied as the people working out next to us. 

The reasons don’t matter as much as the fact that we are there.  We, us, you, have made the decision to place your fitness at the top of your agenda.

This decision has determined the outcome that you wish to achieve.  You are driven to succeed and lay waste to any obstacles in your path.  It’s not easy.  Often, it isn’t pretty.  You are doing it though.  Next stop is a different you.

You are changing.  Making choices that impact you in a myriad of ways, from what you’re going to train to how you’re going to train it.  These decisions are impacted and driven by your interests, environment, accessibility and level of risk (real or imagined).  These choices challenge and change you physically and mentally.  In short, you’re evolving.

This evolution used to be relegated to fitness centers or gyms spaced sporadically through your city like sweatband confetti.  However, as fitness has evolved so too has the gym.  Fitness is becoming a pandemic.  People are constantly finding new and innovative ways to better themselves and creating the equipment or resources to do so.

It’s pervasive, omnipresent, unique and adaptive.  Its step class on Mondays and spinning on Tuesdays.  It’s that 5km you just signed up for or the 10km you’re being dragged to.  It’s yoga today and Crossfit tomorrow.

I am where you are, where you want to be, where you were.  I am continually trying to make myself better and that will only begin as I evolve.  You, too, are evolving.  You, who makes the effort to book your training appointments or the healthier choice in the grocery store, are the deciding factor.  The apex predator of your fitness world.

You are the vehicle for your own success.  You determine if you will get knocked down or if you’ll kick the door in.  You decide where and when.  You just need to decide.

You need to find your pillars to greatness.  Here are three.  1. You need to be accountable.  2. You need to set reasonable goals. 3. You need to find your equilibrium.

1. Accountability – you are your own boss.  Set your meetings and keep them.  Met your expectations? Give yourself a raise.  Not meeting your expectations.  Re-evaluate how you are accountable or to whom.

2. Goals – they are your map…your muse.  They give you something to reach for and something to celebrate when you achieve it.

3. Equilibrium – it’s your balance, your ability to work towards your fitness, health, nutrition, rest and all of the details that make up your life.

It starts simply…it’s started already.