Hey Everyone,
Before I get to todays HOMEWORK... 2 Things I want to go over really quick.
First, May's Boot Camp starts Monday April 27th...THAT'S NEXT MONDAY..if you have been waiting to start getting ready for The Summer
Stop Waiting!!!
Click on this Link To Join Any of Our Camps:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
Here are our locations
CAMPS for 2009 are 3 times per week for 4 weeks and are $249.
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Lakes at Royal Oaks Park 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park
Again Here is the Link to join:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
Second...Everyone is asking about the 10 day Detox Program...
Real Short... if you have not read any of the other emails...If you want a weight loss jump start, A NEW metabolism, a CLEAN intestinal track..
This is for you...get it here for just less than $10 a Day:
==>https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849108 <==
Before I get to todays HOMEWORK... 2 Things I want to go over really quick.
First, May's Boot Camp starts Monday April 27th...THAT'S NEXT MONDAY..if you have been waiting to start getting ready for The Summer
Stop Waiting!!!
Click on this Link To Join Any of Our Camps:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
Here are our locations
CAMPS for 2009 are 3 times per week for 4 weeks and are $249.
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Lakes at Royal Oaks Park 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park
Again Here is the Link to join:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
Second...Everyone is asking about the 10 day Detox Program...
Real Short... if you have not read any of the other emails...If you want a weight loss jump start, A NEW metabolism, a CLEAN intestinal track..
This is for you...get it here for just less than $10 a Day:
==>https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849108 <==
NOW TIME FOR HOMEWORK: Need a complete workout you can do without all the machines, dumbells and other gym equipment? Here's one that takes you through the warm-up, exercises and cool-down stretch! With only a medicine ball and some bands or tubing, you have a complete functional training day! Functional Training with Bands Level 1 Exercise Set Reps Weight/ Resistance Treadmill (or not!) Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. You can also place the treadmill on an incline to increase the difficulty. Trainer Comments: Warm-Up...Keep HRT @ THZ 1 2 3 4 5 Chop Start Position: Hold medicine ball with your arms extended overhead. In one continuous motion bring the ball down in front of you like you are chopping wood. You will have to bend at your knees to complete this. Return to starting position and repeat. 1 2 3 4 5 20 20 20 10 10 10 Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 1 2 3 4 5 20 20 20 10 10 10 Single Leg Chop 1. Starting Position: Stand on right leg and your arms are extended holding the medicine ball up and to your right. 2.Bring medicine ball down in a wood chopping motion towards your left foot. 3.During this place motion switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction. 1 2 3 4 5 20 20 20 10 10 10 Standing Rotations 1. Position pulley at approximately chest height. 2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent. 3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared. 4. Rotate hips approximately 65° (or slightly past midway between the hip and naval). 5. Return to start position. Switch sides after prescribed number of reps. 6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. 1 2 3 4 5 20 20 20 Orange Orange Orange Diagonal Woodchops Starting Position: Start with your arms extended holding the cable handle down and to your left.. 1. Bring cable handle up and away in a wood chopping motion. 2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction. 1 2 3 4 5 20 20 20 Orange Orange Orange High Pull with Band Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position. Keeping the arms straight stand up using your low back and raise your arms above your head. Return to the starting position and repeat. 1 2 3 4 5 20 20 20 Orange Orange Orange Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat. 1 2 3 4 5 20 20 20 Orange Orange Orange Wood Chop with band or cable 1. Start by standing parallel to the band or cable. 2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band. 3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement. 4. Return to the starting point and repeat according to the required repetitions. 5. Repeat with the other side. 1 2 3 4 5 20 20 20 Orange Orange Orange Front Raise with Band 1) Step onto tubing with feet hip width apart and knees slightly bent. 2) Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart. Arms should hang down at sides with elbows slightly bent. 3) Raise handles to front of body at shoulder height keeping elbows only slightly bent. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. 1 2 3 4 5 20 20 20 Orange Orange Orange Lateral raise with tubing 1) Step onto tubing with feet hip width apart and knees slightly bent. 2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent. 3) Raise handles to side of body at shoulder height keeping elbows only slightly bent. 4) Return to start position. 1 2 3 4 5 20 20 20 Orange Orange Orange Reverse Fly with tubing 1) Secure door strap at chest height. 2) Stand shoulder width apart, knees slightly bent with one foot in front of the other (staggered stance). 3) Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other). 4) With elbows slightly bent pull arms back by squeezing shoulders blades together. 5) Return to start position. 1 2 3 4 5 20 20 20 Orange Orange Orange Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. 1 2 3 4 5 20 20 20 Orange Orange Orange Tricep Pressdown 1) Secure door strap overhead at top of door. 2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability. 3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°. 4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level. 5) Return to start position. 6) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly. 1 2 3 4 5 Seated Toe Touch 1. Sit with your upper body upright and your legs straight out in front of you. 2. Lean forward from the waist and grab your feet. 3. Hold for prescribed time and then repeat. Trainer Comments: Do not force yourself to touch your feet. Go as far as you can without putting yourself in extreme discomfort. 1 2 3 4 5 Chest Stretch with bent arm 1. Place arm on a wall or any vertical object and bend elbow to 90 degrees. 2. Lean forward with your body and turn slightly away from your arm until a comfortable stretch is felt in your chest. 3. Hold for the prescribed time and then repeat with the other side. 1 2 3 4 5 Hips (seated) Sit on a bench with right leg across the opposite knee. ] Push down on the right knee and lean forward at the hips until a stretch is felt in your hip. Hold for the prescribed number of seconds and then repeat with the other leg. 1 2 3 4 5 Quad and Back Starting Position: Start by kneeling on your knees and placing your hands on your lower back or upper hips. Lean back and push your hands into your hips until a stretch is felt in your low back and thighs. Hold for the prescribed number of seconds. 1 2 3 4 5 Low Back (cobra) Lie on your stomach in a pushup position. Pushup with your hands while keeping your hips flat on the floor. Your back should be in a hyperextended position. Hold for the prescribed number of seconds and repeat. 1 2 3 4 5 Standing Lateral Bend 1. Stand with legs wider than shoulder width apart. 2. Raise your arms overhead and lean to the side. 3. Make sure that you keep your body parallel and do not lean forward or backwards. 4. Lean until a comfortable stretch is felt in your side. 5. Hold for prescribed time and then repeat to the other side. 1 2 3 4 5
PS: for Everyone asking about all this Detox talk, there is a new Post on my Blog http://floridafitnessbootcamp.blogspot.com/2009/04/heal-your-intestines-rebuild-your.html
PPS :Have you joined Our Boot Camp Group on Facebook????/// http://www.facebook.com/home.php?ref=home#/group.php?gid=26446090592
-- Rafael Moret,CSCS, NASM-Cpt
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