Here’s a good little work out that I enjoyed at my old gym! I’m hoping to get some great videos here at Red Fox now that we have our very own building!! Soon… In the mean time, enjoy and try it out for your self!
Here’s the Work Out:
Super Set 1:
Preacher Curls 8×3
Skull Crushers 8×3
Standing DB Curls 8ea x 3 (try to not have so much swing!! haha)
Tri Cep Kickbacks 8ea x 3
Super Set 2:
Rope Hammer Curls 8×3
Tri Cep Overhead Pulley 8×3 (drop down optional)
Drop Down w/ DB Curls
Finish out with 1-2 miles walk/running on T-mill or outside!
When it comes to fitness (Heck! Anywhere in our lives…), having a period of “Active Rest” is important! We need breaks within our fitness from the rigorous activity we put our bodies through!
This one is especially difficult for me.
There are cycles our bodies must go through to perform at it’s best. We need Active Rest for some down-time. We need it to discover and explore other activities that we enjoy. We need it to relax and reevaluate how it is we are going about our fitness and developing our passions.
Active Rest: An important cycle within our fitness program that allows for the body – both physically and mentally to recover, recuperate, and rejuvenate. The period in which the athlete is still active within theirs lives, however, usually with other activities that may be at a much lower impact then their usual program requires.
Everyone needs a break! I like to think of Active Rest as the bodies form of a vacation. When we get going with work and the stress mounts up, we just need a break and go on a vacation. It is the same with our bodies within our own individual programs. Active rest allows the body both mentally and physically to step back and take a broader view of life in general. A view that allows for activities that when the athlete is heavily involved in their season, they don’t usually get to enjoy!
This holds true for the average, everyday person who is just getting fit and losing weight! WE get set in routines and programs and forget that their is a whole array of fun out there: other programs, sports, and activities to enjoy in a leisurely way!
What Active Rest is NOT: Time to sit on the couch and do nothing eating junk all day every day! We still need to be involved within our lives and actually maybe even more so during Active rest because it can be shared with so man others!!
The stages of training are:
Foundational Training – Getting a healthy foundation for strength, flexibility, and endurance in an overall setting.
Functional Training (Sport-Specific) – This period of training hones in on goals set by the Athlete or the sport itself. The focus will be more towards the muscles and movements needed by the sport itself.
Pre-Season Training – It’s now time for sport specific in a much more intense way. Other training aspects of training should already be in place at this point so the athlete can concentrate on what’s needed to achieve their goal. The Athlete will still be developing the muscles, endurance and flexibility needed for their specific activity.
In-Season Training – This training period is the most intense and is very sport-specific. It’s game time. Time to show all the hard work and win! There is still growth within this period, but nothing is to impede from the game itself!
Active Rest – Season is over…intensity has subsided…the “Win” and the trophies have been achieved. It’s time to take a break both mentally and physically. Time to enjoy other activities and sports in a leisurely way! This phase is a growth phase too and it’s much-needed both physically and mentally! The Season takes a toll on the athlete in both of these areas…it’s stressful and our bodies need to recover and reflect.
Don’t forget the Active Rest period of your personal training…It IS important!
This was my last work out at the Traverse City, MI Anytime Fitness. It’s hard to build up the shoulders…at least to have them have a nice rounded look. So here is some of what I do on a weekly basis. Try the work out and let me know what you think!