threeculbersons

Posts Tagged ‘Workout’

Tabata That

In exercise, Fitbook, Personal Trainer on October 31, 2012 at 4:43 am

Do you do tabata workouts? They are high-intensity workouts that only last for 4 minutes.

A few reasons I love them…

1) Increases your HR hours after you are finished, therefore increasing calories burned.

2) Utilizes many muscle groups to burn more calories.

3) Increases aerobic capacity.

4) Short and effective.

The breakdown of a tabata is 4 minutes, 20 second intense training, 10 second recovery/rest. 1 tabata is 8 rounds. Typically you want to repeat that 2-3 more times for maximum results.

Full-body tabata workout:

1) Renegade row w/ wide jump

2) Jump squat w/ reach over

3) Mtn. Climbers

4) Weighted skaters

All you need is an interval timer (I use a Gymboss) and a pair of free weights/dumbbells.

Do a 5-7 dynamic warm-up to help raise that core temp and HR and then start the tabata.

Disclaimer – Even though I am a certified personal trainer, you should still consult your Dr. before beginning a new workout program. If at any time you feel pain, discontinue workout. 

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AFAA Day 3

In Fitness, Life, Personal Trainer, San Diego on September 17, 2012 at 5:39 am

Goofing off.

This is what happens after two 10 hour days in a classroom. Battery problems and practicing joint actions.

Today was day 3 of AFAA personal trainer certification and test day. We studied applied resistance training in the gym for an hour then took the two tests required for certification. Unfortunately, I won’t find out for a few weeks if I passed. I feel very confident about the written test. I’ve been studying since June and definitely felt prepared. The practical test is extremely intimidating. It’s one on one with the instructor, as you are training a client, who most likely needs modification of some kind. Then recalling joint actions of said exercise, 2 stretches for primary muscles, 2 more workouts for opposing muscles, etc… The instructor is very short and to the point and you don’t get a redo. Even with lucking out and getting a fairly easy workout, I know I still could’ve done better. But I can’t redo and can only hope for the best. It really was a case of “fake it till you make it”. ha ha

Looking at some more certifications I can get. I definitely know I will go for my group certification and indoor cycling through AFAA. But also looking at other organizations. The more the better!

We’re done!

My friend, Danielle, took the course with me. We’ve been studying together since June and I literally would have been lost w/o her. We really leaned on each other for support and knowledge and no matter the outcome have learned SO much about the body and fitness. Thanks for the push girl!! And THANK YOU so much to all the family and friends who sent up prayers and ‘good luck’ vibes on our behalf. We definitely felt them all and they helped keep us calm under pressure.

Crossfit-esque.

In exercise, Fitness on August 24, 2012 at 2:36 am

Today’s workouts.

10 burpees – 15 pushups – 20 plank toe taps – 25 scissor kicks – 30 squats. 

4 rounds.

I forgot to time it, but I’m guessing roughly 20 minutes with a few rests in between. So that’s 40 burpees, 50 pushups (because I got tired and my form was slipping), 80 plank toe taps, 100 scissor kicks, 120 squats.

Then I hopped on my bike trainer for 30 minutes to bust out some intervals. Not going to lie, my legs were super shaky.

Intervals playlist:

Warm-up: “As Long As You Love Me” – Justin Bieber (don’t hate)

“Hot in Herre” – Nelly

“How Low” – Ludacris

“Chop Me Up” – Justin Timberlake

“Pumped Up Kicks” – Foster the People

“Whistle” – Flo Rida

“Dani California” – Red Hot Chili Peppers

“Written in the Stars” – Tinie Tempah

“Runaway Baby” – Bruno Mars

“Scream” – Usher

“Wide Awake” – Katy Perry

Cool down: “Drunk On You” – Luke Bryan

Hope you found time to sweat profusely be active today!