GROUP WARMUP
2 sets -
5 T-Spine Opener
5 Overhead plate stretch
:20 frog stretch
5 Goblet squats
McGill big 3
+ trainer led barbell warm up
BARBELL WORK
Every 2:00 on for 14 minutes
5 Thruster (raise weight only if the technique is perfect, pause at the top of every rep)
PRESSING, PULLING & GYMNASTIC WORK
Circuit 1:
3 sets -
8 Low seated kettlebell press
5 each side landmine rows
Circuit 2:
3 sets -
6 Alternating single leg strict toes toe bar www.youtube.com/watch?v=OoiDcsmc9L0
6 Alternating single leg V-ups www.youtube.com/watch?v=8WaDzRANv94
8 Seated leg tucks www.youtube.com/watch?v=D1fdk5KWZUU
HAPPY BIRTHDAY TO ARIELLE BAGBY (the big 2-1!) and AMY ZAMBITO!
Mindset Monday - Hard Work
No doubt that you've seen messages and schemes that focus on detoxes, 40-day get-fit programs, crash diets, boot camps, fat burner pills, waist trainers, etc. I am here to say that getting fit and healthy takes one thing: HARD WORK.
You may need to get up early to fit in your workout. You may have to bypass the candy jar at work and plan your meals. You should prioritize sleep. To some, these things aren't easy. But, what big accomplishment in your life has been a breeze?
You signed up at our gym because you wanted something effective, possibly a challenge. But, it's YOU who has to put in the work. We give you the support and information, but we are with you one hour per day. Be determined when it comes to your health. Look at eating right and exercise as things you GET to do as opposed to what you HAVE to do. Set an example for those around you. When you look at health and wellness as a lifestyle and not a short-term goal, it will eventually become second nature. It just takes time and HARD WORK!
