It’s that time of year again…holiday parties, cookies, pies, eggnog, spirits, mass consumption. Even for those of us that make fitness our business, we can—and do— overindulge. So, just in case you or your clients happen to overindulge at this time of year, here are a few metabolic drills that can raise your regular training drills to a higher level. Perform these exercises as timed intervals or for a specific number of reps, depending on your class structure or training goals.
Shuttle Runs PLUS
Place two cones about 5 to 6 feet apart (or more if you have the space). Run and touch each cone as fast as you can.
To amp up this exercise, you’ll need four or five moderate-sized weights. Pick one weight up and run as fast as you can to other weights. Place the one you are holding down, pick up another one and run it to other side. Repeat this pattern until time is up. Try to alternate the side you pick up with and use your hips.
Shins to Tucks
Traditional tuck jumps—taking a squat jump and drawing your knees into your chest—are a challenge.
To amp up this exercise, begin kneeling on the floor. Jump up from your shins into a deep squat and then immediately jump into a wide tuck and repeat.
Squat Jump to Clap
Regular squat jumps are a typical part of boot camp-style classes. Lifting the arms helps lift the whole body.
To amp up this exercise, clap your feet directly under your butt. Begin with your feet slightly less wide than you would have them for a regular squat jump. And, as with any plyometric movement, try to land as if you are on glass, so the hips take the impact rather than the back and feet.
Over the Bench
The traditional movement has you jumping over a cone. Keep your wrists stacked under shoulders and be careful not to collapse into the shoulders. Instead, extend through your back like you are pushing the floor away. The goal is to drive the hips toward
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This revised workbook is designed to help the man explore the issues and practice the skills presented in Saving Your Marriage Before it Starts. Full of lively exercises and enlightening self-tests that will help you and your partner apply what you are learning directly to your relationship this version of the workbook approaches the issues from a man's perspective. Each exercise includes an estimate of how long it will take so you can easily fit the program into a busy schedule. Call-outs in the book let you know the best times to do the exercises as you read.
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Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all. Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If you find […]
Exercise training for golf is what every golfer who is serious about improving their golf swing power and mechanics should be focusing on especially senior golfers in the “off-season” or winter months. If you’ve read any of my articles you’ll know where I’m coming from. “Your body dictates your golf swing!” “A broken body will […]
April 23, 2015 | Fitnovatives Blog Everyone can benefit from eating breakfast. From weight loss and muscle repair to improved mood and focus, a morning meal benefits your body. When you sleep, your metabolism slows down. Rather than go through the day with a sluggish metabolism, jump-start it with breakfast. Information from the […]
High-intensity interval training (HIIT) has become hugely popular thanks to real results in shorter periods of time and extensive benefits. With busy schedules the norm, it’s no wonder so many clients and potential clients are now seeking out these kinds of workouts. HIIT, which involves repeated sessions of relatively brief, intermittent exercise, […]