http://www.youtube.com/watch?v=FrFWSaoHCpk
Above is a video link of Jamie Eason one of the top female fitness athletes in the world. She will be doing what she calls the Plyo Card Workout. I have used this simple workout on several women with great results.
For those of you with bad knees, skip the lunge jumps, and if the squat jumps bother your knees do regular sqauts to a chair. This workout can be done at home or at the gym. I would start with three cards and 3 sets. I like to have my girls deal out the whole deck to start. Shuffle the cards and deal three cards for each exercise and then go for it. Do all of the exercise once through and you'll have done one set. Rest reshuffle and start again. Do this 3 times. Keep your rest short between exercises. Have fun.
George
Thursday, May 12, 2011
Tuesday, May 10, 2011
Fitness for the ladies
Hi everyone,
By request I'll be adding a ladies fitness section every week to the weekly updates from the gym. I will be posting training info, diet info along with what good science is out there. Injury prevention and rehab info. I hope that the ladies who follow the site will be blessed by the new addition.
God bless,
George
By request I'll be adding a ladies fitness section every week to the weekly updates from the gym. I will be posting training info, diet info along with what good science is out there. Injury prevention and rehab info. I hope that the ladies who follow the site will be blessed by the new addition.
God bless,
George
Tuesday
Hi everyone, Here is Tuesday workout. Tonight was a little crazy in the gym. I had lots of people and was very busy coaching and pastoring at the same time, but it was great.
Db curls- 4x10
Concentration curls- 2x10
Banded Lat holds- (green bands) 30 sec. holds for 5-6 reps x3 sets
Db single arm rows- 3x10
Arrow Pulls- 3x15
Abs- toe touches 30, ab wheel 20 reps.
Db curls- 4x10
Concentration curls- 2x10
Banded Lat holds- (green bands) 30 sec. holds for 5-6 reps x3 sets
Db single arm rows- 3x10
Arrow Pulls- 3x15
Abs- toe touches 30, ab wheel 20 reps.
Monday, May 9, 2011
Monday
The guys-
Speed Bench- warm ups and then 60% + purple bands 6x3.
Push presses- 1 warm up x5, then 3x5 Use the heaviest weight that you can still move quickly.
Lateals- 3x10
Push extensions- 4x10
Abs- 45 body curls
George-
Db floor press- (3RM) warm ups x5, then max effort 5 reps. I went 125's x5
Push presses- 175x3x5
Laterals- went up to 40's x8
Superset-Tri push downs x50 reps, overhead extensions x50 reps.
Abs- 45 body curls
Speed Bench- warm ups and then 60% + purple bands 6x3.
Push presses- 1 warm up x5, then 3x5 Use the heaviest weight that you can still move quickly.
Lateals- 3x10
Push extensions- 4x10
Abs- 45 body curls
George-
Db floor press- (3RM) warm ups x5, then max effort 5 reps. I went 125's x5
Push presses- 175x3x5
Laterals- went up to 40's x8
Superset-Tri push downs x50 reps, overhead extensions x50 reps.
Abs- 45 body curls
Thursday
Max effort box squats- 1RM (coach 3 RM)
Warm ups x5's and then 1 set of 3. Then try for a 1RM. After 1RM do 1 set of 85% to failure.
Stiff Leg deads- 1 warm up x5, then 3x5
Leg Press- 3x10
Abs- 30 Denise Austins, 20 Ab wheel
Warm ups x5's and then 1 set of 3. Then try for a 1RM. After 1RM do 1 set of 85% to failure.
Stiff Leg deads- 1 warm up x5, then 3x5
Leg Press- 3x10
Abs- 30 Denise Austins, 20 Ab wheel
Wednesday, May 4, 2011
Tuesday
Ez bar curls- 4x8-10
Hammer curls- 2x10
Pull ups- 30 reps total
Supported Row holds- 3x4-5 reps. Hold the db's at the top for 10 sec. and release and then repeat.
Barbell shrugs- 3x10-12 reps
Arrow pulls- 3x10
Abs- Body curls- 20 reps, 20 ab wheel.
Hammer curls- 2x10
Pull ups- 30 reps total
Supported Row holds- 3x4-5 reps. Hold the db's at the top for 10 sec. and release and then repeat.
Barbell shrugs- 3x10-12 reps
Arrow pulls- 3x10
Abs- Body curls- 20 reps, 20 ab wheel.
Tuesday, May 3, 2011
Monday
May 3, 2011
Time to get my act together.
Monday- Bench (the guys) Max effort 1 RM.
Warm upx 5's then 1 set of 3, then try for a new max. After new max do 1 set of HIT @ 75% to failure.
Db alternate shoulder press- 1 warm up x5 then 3x5 heavy sets.
Laterals- 3x10
Pyramid push ups- 3x10 (use bands) 10 reps on the floor, 10 reps on the bench, 10 reps on the floor.
Abs- 20 body curls, 20 ab wheel.
Coach A missed 295 today by an inch. He was real close. Joey and Adam Hill went 275 and just missed 285.
Time to get my act together.
Monday- Bench (the guys) Max effort 1 RM.
Warm upx 5's then 1 set of 3, then try for a new max. After new max do 1 set of HIT @ 75% to failure.
Db alternate shoulder press- 1 warm up x5 then 3x5 heavy sets.
Laterals- 3x10
Pyramid push ups- 3x10 (use bands) 10 reps on the floor, 10 reps on the bench, 10 reps on the floor.
Abs- 20 body curls, 20 ab wheel.
Coach A missed 295 today by an inch. He was real close. Joey and Adam Hill went 275 and just missed 285.
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