Exercises

Workout of the Week

May 25, 2011  |  by larson.matt.b  |  in Exercises, Sample WorkoutsNo Comments

 

Tricep/Back/Shoulder Workout for the
week of 5-23-11

Some of the exercises in this circuit are set up for the equipment that we have at InCharge Fitness. Please leave us a comment if you have any questions.

Circuit 1:

3 sets 10 lunge jumps

3 sets 20 double kickbacks 5-15lb dumbells

3 sets 10 shoulder press twists 10-20 lb dumbbells

3 sets 10 lat pulldown 20-100lbs

 

Circuit 2:

3 sets 10 leg extension 45-100 lbs

3 sets 15 bench dips

3 sets 10 row machine with 20-80 lbs

 

Ab Circuit:

3 sets 20 Upper Ab Machine 10-50 lbs

3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-23-11

 

Circuit 1:

3 sets 10 hall jumps

3 sets 10 bench push-up

3 sets 10 3-way bicep curl 10-15lb dumbbells

 

Circuit 2:

3 sets 10 squats on smith machine bar only-50lbs

3 sets 10 reverse lat pulldown 20-100lbs

3 sets 10 suicide 7′s bicep curl 10-20lbs

 

Ab Circuit:

3 sets 40 basic crunch

3 sets 20 leg roll

3 set 15 side crunch on each side


To Happy, Healthy Living!

Amy Dubray

Perseverance

May 24, 2011  |  by larson.matt.b  |  in Exercises, Motivational TipsNo Comments

There is a quote on a poster that hangs at InCharge Fitness that states “Perseverance…what lies behind us and what lies before us is small compared to what lies within us (Ralph Waldo Emerson).”  As I was running on the treadmill I thought about how exercise helps us realize what we have inside of us.  When we do that extra repetition of a bicep curl or do cardio for that extra five minutes we push past a mental threshold that reminds us of the “stuff” we are made of.  This is easy to forget when we are bombarded by everyday life stress.  Exercise is one area of your life that you can control.  It is up to you to decide to put your health and personal fitness above all else.  If you put wellness first, everything you do will feel easier.   I know that often, the last thing you feel you have time for is exercise.  Make time for yourself, even if you only have 15 minutes, do something that gets your heart pumping.  As always, HAPPY EXERCISING AND STAY CONSISTENT!   

To Happy, Healthy Living,
Amy Dubray, CPT, CWC

It takes 3 weeks to make or break a habit!

May 24, 2011  |  by larson.matt.b  |  in Exercises, General, Motivational TipsNo Comments

It takes 3 weeks to make a break a habit. After you start an exercise program, consistency is key to making it a part of your daily habitual routine! Don’t fall back on excuses. Schedule workouts as you would any other important activity. Make it part of your daily schedule and you will be amazed how quickly it’s no longer a barrier and it becomes part of your daily routine.

To Happy, Healthy Living!
Amy Dubray

Circuit Training: What is it? Why is it good for me?

May 24, 2011  |  by larson.matt.b  |  in ExercisesNo Comments

Circuit training has become quite popular in the last few years.  Circuit training defined is an exercise plan utilizing six to ten exercises that are completed one after another with weight or body resistance equipment to increase mobility, strength, and stamina.  Each exercise is performed for a certain amount of time or number of repetitions.  Circuit training can be performed at the individual or group level.  

Circuit training is one of my favorite modalities for a variety of reasons.  To begin, it provides a usable structure for the beginning exerciser and assists in teaching that exerciser how to work a variety of body parts in the same session.  I find that many people who start a training program work too many muscle groups at once doing very low repetitions.  While this accounts for some level of exercise, results will not typically be seen because one is not taxing any particular muscle for the needed length of time.  Circuit training taxes the muscle sufficiently to provide results and thus keep motivation high.  In addition, circuit training allows for better form when performing an exercise because one is moving from legs to biceps to triceps for example.  This allows enough rest for any particular muscle group.  A more detailed example of a “circuit” may include one set of ten lunges, one set of ten push-ups and one set of ten tricep dips.  This would be repeated 3 full times.

Every Thursday night from 6-7pm the MedSave InCharge Wellness programs offers a circuit training class for our members and other individuals who want to engage in a fun, high energy hour of exercise.  The hour goes by quickly and you will leave feeling energized and motivated and hopefully a little tired from a great workout!  Come work out with us!  As always STAY CONSISTENT AND STAY MOTIVATED!!!

Amy Dubray