XTrain and Fitness First
Fitness Solutions & Fitness First
In case you missed it, Fitness Solutions and Fitness First Health Clubs have formed an incredible opportunity to not only receive the benefits of our XTrain program offered to you on-site at your school locations, but now you will also have access to ALL Fitness First Health Clubs, classes, equipment, and the XTrain program featuring gym group workouts, more strength training, cardio bikes, treadmills, etc.
This is only a limited time offer at the AMAZING rate of $85.99/month for both programs. After February the program rate will be $109.99 (still a great deal).
Already a gym member? Check to see how much you are paying for your current gym versus how often you use it. Most participants are finding that they are using our program 2-3 times a week and not the gym. Add Fitness First and our program held there and you will more than likely be exercising 3-4 days a week!!
If you are serious about creating a lifestyle change and improving your body and your health, this is an incredible opportunity to create the path.
Getting started is easy:
1. Let us know you are interested.
2. Let your instructor provide a complimentary workout at
Fitness First; you can also take a look at the club.
3. Have you decided to join? The program is $85.99 per month for both
the gym and XTrain with no additional fees.
(March 12-month commitment required)
Contact us for more details
Making Time for Exercise Is Easy
Making Time for Exercise Is Easy
By now you know that exercise is good for you, and that you should do something on a regular basis. What’s the best time for you to exercise? Any time. Honestly.
For example, when you’re sitting and watching TV, stretch your muscles. Never stretch so hard it hurts. Instead, stretch to the point of mild tension and hold the stretch for 15 to 30 seconds.
A healthy exercise program includes three kinds of exercise: aerobic activity, muscular conditioning and flexibility exercise. You can start your exercise program without investing in any elaborate equipment. For example, you can do simple body-weight exercises at home or at your desk at work, including sit-ups, push-ups and pull-ups. For basic strength-training exercises, expensive weight-lifting equipment isn’t required. Instead, head for the kitchen and pick up the soup cans you have in the cupboard or the gallon milk jug from the fridge.
Aerobic Activity Can Be Fun
Aerobic activity is defined as prolonged continuous movement of large muscle groups. Translated, that means “do something that keeps you moving.” Ideally, do it for 30 minutes straight. If you don’t have that much time, three 10-minute aerobic activity sessions will benefit you almost as much.
The good thing about aerobic activity is that it includes many of the sports you probably already enjoy. Walking, biking, hiking, dancing, swimming and even basketball are all examples of aerobic exercise.
Another good thing is that you can easily accomplish those three 10-minute sessions with things like taking the stairs instead of the elevator, walking around the neighborhood after work or parking your car farther away from your destination. You could even turn shopping into an aerobic activity. Shopping involves walking, so don’t stop for 10 minutes straight and you’ve worked in one of your daily sessions! Check with your local mall for mall walker programs and you’ll have company. Aerobic exercise is definitely good for cardiovascular health and fitness. And here’s something else you’ll like: Aerobic activity can help you lose weight.
Plenty of Good Exercise All Around the House
If you do housework or yard work, you’re doing yourself a favor. The stretching and lifting that housework entails is good exercise. So is work you do outside. Yard work uses many muscle groups, especially activities like planting and working in the garden. Raking uses your arm and back muscles. Digging gives your arms and legs a workout. And gardening provides a bonus: You’ll have more fresh vegetables and fruits to add to your diet.
Is one time better than another to exercise?
It’s really up to you. You can exercise in the morning, afternoon or evening. Lunch breaks offer an excellent opportunity to get out of the office and exercise. Use your coffee break to take a short walk around the office. Get rid of the day’s stress by fitting in an exercise session after work. Whatever time you choose, make sure you stick with it, as establishing a routine will help you adhere to the program. For some people, it’s easier to stay with an exercise program when you do it with a friend or coworker.
Make Time to Stay Healthy
Exercise is one of the best things you can do for yourself. If you’re basically healthy, get going right now. If you’re a man 45 or older, or a woman 55 or older, or have any health problems, consult your physician first.
Additional Resource
American Academy of Family Physicians—The Exercise Habit: http://www.familydoctor.org/online/famdocen/home/healthy/physical/basics/059.printerview.html
Eat Well to Stay Motivated
Eat Well to Stay Motivated and Energized
Do you have trouble exercising at noon or after work, even though you’re truly committed to exercise and it’s the only time you have to work out? Do you feel so exhausted that you just can’t face the gym?
Your diet—rather than simple sloth—may be the problem. If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused. Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work. If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.
Stay With Feel-good Foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit. If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you. Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin. Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow. The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood. If your level of serotonin is where it should be, you’ll have a sense of well-being and confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed. If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.
Cut the Caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide. Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy. While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well. If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods. So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons. Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee. Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner. Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism. With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best. You’ll keep your motivation to exercise if you:
-Have a glass of juice to boost your energy before a morning workout
-Eat a breakfast that includes whole grains and fruit or fruit juice
-Eat small, frequent small meals and snacks during the day to maintain your blood sugar
-Make sure to have a light, healthy snack an hour before your noon or after-work workout
-Stay hydrated, keeping a water bottle at your desk at work
-Limit—or eliminate—the amount of caffeine in your diet
Additional Resource
American College of Sports Medicine Current Comment—Caffeine and Exercise Performance: http://www.acsm.org
Healthy Resolutions for the Whole Year
As the first few months of the new year slip away, do you find your resolutions slipping away as well?
Resolutions should be reasonably attainable so that you are setting yourself up for success rather than disappointment. Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle with which you will feel comfortable.
Take Small Steps
Simply establishing the goal of leading a healthy lifestyle should make you feel good about yourself. To make that goal more attainable, come up with small goals that you know you can meet each day to help keep yourself feeling positive. Accomplishing the smaller goals will leave you with a more immediate feeling of success.
If your goals are too large, you may get caught up in them and feel disappointed when you do not see immediate results.
Small behavior-change plans are easier to stick to than vague resolutions like “I will lose 10 pounds.” If your resolution is too large, add a plan of action that will guide you toward your goal.
Rather than “I will exercise more,” try “I will go for a walk at lunch on Tuesdays and Thursdays and work out in the gym Mondays and Fridays.” This way you can feel a sense of accomplishment every day, and if you miss a day, you can get right back on track rather than feeling like a failure.
Change for Yourself
Any goals that you set should come from a sincere desire to change for yourself. Research has shown that negative feelings are a frequent cause of relapse in behavior-change programs, and resolutions that feel like punishment can cause negative feelings.
All resolutions should be perceived as positive changes that will help you reach optimal health and well-being. Don’t decide to change to please anyone other than yourself.
And remember, resolutions are an opportunity for you to look forward in a positive way rather than to punish yourself for past behaviors.
Be Creative
Perhaps you can find ways to exercise while also accomplishing other goals. If weather permits, try walking to do errands that are in close proximity to your home or office. Maybe you want to spend more time with your family. Try walking with a family member or bringing your children along on bikes while you walk or jog.
If your goal is to make new friends, try taking classes where you will meet other people who share your same exercise interests.
Be Realistic
Be sure that your plan of action is realistic. Plan to work out at times when it is convenient for you. If you are not a morning person, do not plan to work out early in the morning or you’ll just be setting yourself up for failure. Try to make things as easy as possible for yourself. Set your goals at reasonable heights so that you can reach them one by one without feeling overwhelmed.
The only way your goal is going to become reality is if you believe in it and, most of all, if you believe in yourself. It may help you reinforce your goal if you can find a realistic role model who is actually living your goal. If he or she can do it, so can you!
Anticipate Roadblocks and Reward Yourself for Successes
If things like weather and illness will prevent you from sticking to your plan, make alternate plans for situations that you cannot avoid. Most importantly, do not let a missed day or two throw you completely off target. Instead, do your best to get back on track as quickly as possible, which should not be extremely difficult if you have set appropriate goals.
It is easier to stick to your plan when you feel good about yourself. Try to find a new way to reward yourself when you meet your smaller goals. If you are trying to eat healthier, be sure that all of your meals are still delicious, and allow yourself a small dessert after a few days of healthy habits. Be sure to get involved in activities that keep you feeling happy and fulfilled.
Build a Support System
Get the support of your family, friends and coworkers. If your resolution involves quitting a serious addiction like smoking or drinking or overcoming an eating disorder, get professional help and join a support group if possible. Remember that you are your best supporter. You are trying to improve your own health. Appreciate what you have and then try to treat it a little bit better than you have in the past. If you take better care of your body, you will feel better and perform better at all that you do.
Keep in mind that a well-thought-out resolution can be a useful tool to help you live your life the best way possible, starting from the inside.
Three Things Every Exercise Program Should Have
A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.
Aerobic exercise does good things for your cardiovascular system and is an important part of weight management. Muscular conditioning can improve strength and posture, reduce the risk of low-back injury and is an important component of a weight-management program. Flexibility exercise is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness.
1. Aerobic Exercise
Aerobic exercise can be as simple as walking. Walking, jogging, jumping rope and dance-exercise are good forms of weightbearing aerobic exercise, which is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time and during which the individual’s body is not supported in some fashion.
There are also non-weightbearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing.
Keep the pace comfortable. A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the “talk test.”
To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, then multiply by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55 to 90% of an estimated maximum heart rate (220 minus your age), you’re doing well.
The talk test is even easier to use. Just exercise at a pace that allows you to carry on a conversation while you’re exercising.
How often should you exercise? Three to five days of aerobic activity is fine for general health maintenance. If you’re trying to lose weight, aim for five to six days a week, being sure you take off at least one day a week.
How long should you exercise? Work up to 30 or more minutes per session (or three 10-minutes sessions per day) for general health maintenance. For weight loss, gradually work up to 45 minutes or longer at low to moderate intensities in a low- or non-impact activity.
2. Strength Conditioning
Pick calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.
Start with a weight that’s comfortable to handle and perform eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 12, when the exercise becomes easy.
3. Stretching for Flexibility
Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.
One Last Thing to Remember . . .
Always check with your doctor before beginning any exercise program, especially if you’re a man over 45, a woman over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.
Surviving the Holiday Eating Frenzy
“I’m glad it is over,” say many people after Thanksgiving, Christmas, or New Year’s.
If you are the food preparer, you are most likely shopping, mincing, dicing, and sautéing, days – possibly weeks before the event. The good china, crystal, flatware, and serving pieces are brought out of storage. They are washed, polished, and used once more before they are stored away for the next special event.
If you are the attendee, you may be feeling guilty that the food preparer did all the work, so you may be thinking of eating a second portion of everything to show appreciation to the preparer.
An enormous amount of food is put on the table(s). People come. They eat. They leave over an enormous amount of food. This brings us to Holiday Leftovers.
Holiday leftovers are not to be confused with the tunafish left on a platter after your family has had their share at lunch yesterday. I’m talking about vast quantities of many dishes. Leftovers are not left over if they are eaten.
For many, part of the ritual of Thanksgiving is the 11 p.m. raid on the refrigerator to join everyone else who is standing and eating in pajamas and bathrobes. Is a turkey leg one item? Two? Three? Might be more. You’d recognize the satiation component if you were eating slower and sipping water between bites. Plates and utensils are your friends. They keep you mindful.
You want to fit into your dress/pants at the end of the meal, at the end of the day, at the end of the weekend, as well as at the beginning when everyone arrives (or if you are the arrivee) and tells you how wonderful you look. Someone said, “A goal without a plan is just a daydream.” And I know Yogi Berra said: “If you don’t know where you’re going, you could end up someplace else.”
There are a few things you can do during a holiday meal day that can be practiced year round. If you set a goal to make this your new way, it becomes comfortable year round, then when a holiday meal comes along, you won’t be looking to make it an overeating exception. You’ll keep feeding the smaller person no matter who you are with, what country you are in, and what the holiday it is.
You are either striving to become a smaller person in which case you feed that smaller person you want to be. Or, you are a smaller person, in which case, you feed the smaller person you are.
Here’s the plan:
Almost every month has a holiday where food is the centerpiece. The holiday eating strategies are helpful if you read the information before, during, and after the festivities. This will help you plan ahead, execute, evaluate, and adjust, for next time. That’s the thing with holidays – there’s always a next time. Fill in the following sentence. Go for it.
I want to weigh __________ pounds, 365 days a year, not just when it’s convenient. I can do it!
1. Don’t skip meals. Starving all day as an excuse to overeat at a party doesn’t work. Plan ahead, instead.
2. In a relaxed, quiet atmosphere, envision what food and drink you’ll be encountering and plan, in advance, in writing, what you want to do. Just scribble a few decisions in a 3 X 5 (or smaller) card: Is it going to be a one-item, two-item, three-item meal? How many items are appropriate? What are they to be? Chicken? Fish? Veal? Will you choose a potato? Do you want dessert more than bread? A salad more than a vegetable? To weigh __________ pounds or to continue weighing what you weigh. And 2b) What behavioral techniques do you plan to use to help lessen food-related anxiety? Will you carry around a goblet of water during the stand up portion of the festivities? Will you help the hostess set the table? Will you play with the children? Food is just a part of the day. What are you going to be doing when social anxiety and old family issues rear their heads in the guise of best sweet potato pie. If you always do what you’ve always done, you’ll get what you always got.
3. Wear a belt with a buckle, whenever eating and whenever necessary. Buckle on snug. Wear a thin belt under your clothes if the outfit is of the cover-up variety.
When an elastic-waisted pants/skirt give, it gives oh so quietly. You’re not even aware that you’re growing back into that bigger person’s pants/skirt. A waistband tells you at dinner that you haven’t even digested what you had at lunch. When you reach for a second helping of something, your waistband will tell you: “don’t do that.” And you’ll pick up the water instead.
4. While in attendance, keep moving. Help the hostess, play with children, and talk to everyone in the room before looking at the food. Don’t linger near the buffet table. A wonderful three-part question to ask before eating anytime, anywhere, is:
a). Am I hungry?
b). Am I hungry enough to put food on a plate and eat with utensils (knife, fork, spoon, chopsticks)?
c). Am I hungry enough to make my meal – whether one or two or three or more items – last a relaxing, pleasant, 20-minutes, or more?
5. Fill a glass with water. Carry it around and drink it. Throughout the party and whenever necessary, relax, deep breathe, and stretch to reduce socially anxious moments. If the dinner is to be very late, you might consider having a cup of soup or cereal at home in a quiet atmosphere before leaving for the festivities. Then when the flying Rumaki appetizers make an entrance and you’re waiting for the entree, you’ll be able to honestly say, no thanks, I’m not hungry.
6. If it is a buffet meal, walk the distance without a plate as you identify the protein and the vegetables and whether dessert is more tempting than the bread or the drink. Then go back to the beginning of the table and make yourself a plate as you might be served in a restaurant.
Plan the number of items in advance. Decide, before arriving, whether you’ll choose a bread or beverage or dessert or alcohol, rather than deciding you’ll have all four. (Is the bread really unique, the coffee unusual, the extra drink adding to your enjoyment?)
7. Find a place to eat where you can enjoy your meal in a relaxed manner while using utensils. If this is not possible, or the choices are really not to your liking, do the best that you can do under the circumstances.
It is okay to tell your hosts you don’t want a second helping of everything. They only want you to have a good time. You won’t be having a good time if you eat too much and your clothes become tight. Overeating is not a reward. Fill up on the ambiance. Food is just part of the day’s events. Food is not entertainment.
8. Eat slowly and thoughtfully. Make each meal last a relaxing twenty minutes, or more. Put utensils down between bites, take frequent sips of water, and intersperse plenty of good conversation between bites. Finish chewing and swallowing each bite before inserting more food.
9. Alcohol causes lack of resolve, which may cause you to eat or drink too much of things you didn’t plan for. Less and less alcohol is needed as your total body weight diminishes. If alcohol is your choice instead of bread, beverage, or dessert, toast the holiday but try to drink two or more sips of water for each sip of alcohol. Always make sure the alcohol is part of the meal where you will be coating the inner lining of your stomach. Before drinking an alcoholic beverage, bear in mind, nobody said you have to finish your drink either.
10. There will always be another meal, another holiday, another party. Keep in mind how much more fun they will be with a slimmer waistline, a more in control you.
11. Do the best you can. There are a lot of choices to make. The first time, your plan may not turn out exactly as you pictured it to be. By reading your strategies and planning in advance, in writing, what you want to accomplish, chances are you’ll eat a little less, move a little more, put your fork down sooner, and feel a little better than had you not had a plan. But, no matter what happens, Get Back on The Program at the very next meal.
12. Most of all have a nice time. Feeling stuffed, bloated, or uncomfortable in your clothes does not enhance the enjoyment of the event. More is not better; it is only more.
13. Rewrite this Holiday Eating Strategy Review onto a compact piece of paper. Carry your Holiday Eating Strategy Review sheet with you to read before, and during the party. Repeat your weight loss goals to yourself several times during the day of the food encounter. I want to weigh ______ pounds. Any meal is not the Last Supper. It’s just another meal. When sufficiently armed, the battle is won.
14. If all else fails, flee the city with a friend.
Author’s Bio
This article is an excerpt from the book Conquer Your Food Addiction published by Simon and Schuster. Caryl Ehrlich, the author, also teaches The Caryl Ehrlich Program, a one-on-one behavioral approach to weight loss in New York City. Visit her at http://www.ConquerFood.com to know more about weight loss and keep it off without diet, deprivation, props, or pills.
XTrain Fall 09 Class Schedule and Locations
Here is a current list of Fall 09 locations, times, days and site instrcutor. If you would like to participate at any or all of the sites, just show up and the instructor will help you get started.
Tuckahoe Elementary School (Tues-Thurs 4-5pm) Instructor: Ray
Nottingham Elementary School (Mon-Wed 4:15-5:15pm) Instructor: Khameran
Gatehouse Admin. Building (Mon-Wed 4:45-5:45pm) Instructor: Mon. Melissa /Wed. Barb
Canterbury Woods Elementary School(Tues-Thurs 5:30-6:30)Instructor: Ray
Kilmer Middle School(Mon-Wed 4:30-5:30pm)Instructor: Mon. Nate, Instructor: Wed. Ray
Cooper Middle School(Mon-Wed 3:45-4:45pm)Instructor: Mon. Ray. Instructor: Wed. Nate
HB Woodlawn(Tues-Thurs 4:15-5:15pm)Instructor: Barb
Weyanoke Elementary School(Tues-Thurs 4-5pm)Instructor: Khameran
Bailey’s Elementary School(Wed-Fri 4-5pm)Instructor: Melissa/Ray
Fox Architects (Tues-Thurs 6:30-7:30am) Instructor: Khameran
Please feel free to bring friends, family and co-workers everyone receives 1-FREE workout (first time participants only)
As always we appreciate you sharing the benefits of this program with others!
“Workout of the Week”
Workout of the Week Challenge
Perform 50 Burpee’s and 15 minute run daily for 7 days as quickly as you can. Make sure to time your effort and try to beat or maintain that effort level all week.
How to perform the Burpee:
-Start in a standing position
-Quickly squat down until your hands are planted on the floor.
-While squated and hands are on the floor, kick your feet out together behind your body (you will be in a push up position).
-Quickly snap your legs back underneath you (back to squat and hands on floor)
-Stand back up with a little jump at the end of the movement and repeat.
Repeat for 50 total reps until complete, stop and rest only when you absolutely have to and only for short periods. The benefits come from pushing your body past its normal limits!
After your Burpee’s go for a 15 minute run, perform all week everyday if you can!
CHALLENGE BY CHOICE
XTrain Fall 09 Schedule
Here is a current list of Fall 09 locations, times, days and site instrcutor. If you would like to participate at any or all of the sites, just show up and the instructor will help you get started.
Tuckahoe Elementary School (Tues-Thurs 4-5pm) Instructor: Ray
Nottingham Elementary School (Mon-Wed 4:15-5:15pm) Instructor: Khameran
Gatehouse Administration Building (Mon-Wed 4:45-5:45pm) Instructor: Monday Melissa /Wednesday Barb
Canterbury Woods Elementary School(Tues-Thurs 5:30-6:30)Instructor: Ray
Kilmer Middle School(Mon-Wed 4:30-5:30pm)Instructor: Monday Nate, Instructor: Wednesday Ray
Cooper Middle School(Mon-Wed 3:45-4:45pm)Instructor: Monday Ray. Instructor: Wednesday Nate
HB Woodlawn(Tues-Thurs 4:15-5:15pm)Instructor: Barb
Weyanoke Elementary School(Tues-Thurs 4:15-5:15pm)Instructor: Khameran
Bailey’s Elementary School(Wed-Fri 4:30-5:30pm)Instructor: Khameran
Fox Architects (Tues-Thurs 6:30-7:30am) Instructor: Khameran
Please feel free to bring friends, family and co-workers everyone receives 1-FREE workout (first time participants only)
As always we appreciate you sharing the benefits of this program with others!
Summer Workout Sessions
Summer is right around the corner and we are preparing to host a number of Cross-Train locations for current and new participants. We will be posting summer schedules and locations by mid May so please check back frequently.
Welcome to Bailey’s Elementary School for Arts and Sciences
We want to take a moment to welcome Bailey’s Elementary School for the Arts and Sciences staff to our family of Cross-Train locations.
Cross-Train Passport Program
ATTENTION ALL CROSS-TRAIN PARTICIPANTS
Did you know that if you are a member for the Cross-Train program at any of our locations and currently registered for at least twice a week sessions that you are able to travel to any of our other locations without any additional fee’s!? Thats right, as long as you are registered for twice a week sessions you can go to any of our other locations as often as you want, many participants already “Passport” to other sites an additional two sessions a week bringing their total workouts to 4 per week, talk about cost effective and beneficial!
To “Passport” to any of our other locations you must be a twice a week participant, click on “Locations” to find a convenient site and you must “Contact” to let us know when and where you will be participating so that we can alert the instructor, its that easy!
We hope to see all of you at different locations when possible, its a great way to network, meet your peers and experience different workouts and instructors. See you soon!
Welcome Stenwood Elementary School
We would like to take a moment to welcome Stenwood Elementary school to our growing family of locations where anyone can workout. This location features a motivated group so get ready for a great workout, and as always, scaled to meet your needs. If you are interested in attending workouts at Stenwood Elementary please click on “contact us” for either a one-time Free Trial workout (if a non member) or if you are a current member, to let us know you will be dropping by. Click on “locations” to see where Stenwood is located. Welcome aboard Stenwood Staff!
Thank You
We have received your inquiry and will respond shortly! Thank you for contacting us at Fitness Solutions!
Have a great day!
Free Trial & Fees
FREE 2-WEEK TRIAL
Not sure if a workout program like this is for you? We understand and want to make sure you are satisfied with your decision. We offer all potential participants a full access two week trial good at any of our locations. Click “My Free Trial” and in the comments area, let us know which location you would first like to attend. We will notify our instructor and they will set up your trial upon your arrival, its that simple!
CLASS FEE’S
Decided to get started?
We offer a very simple fee structure designed to be straight forward and easy to understand. Our program fee’s are based upon committment level and are as follows:
3-Month = $79.99 per month Unlimited class access to all locations.
6-months = $69.99 per month Unlimited class access to all locations.
12-Months = $59.99 per month Unlimited class access to all locations.
12-Months with membership to Fitness First Health Club = $85.99 per month Unlimited class access to all locations and all Fitness First Health Clubs, Must be a county employee.
*Please Note*
After any of the above committment periods end, all programs become a month to month option at your committment level fee until you cancel.
To get started or for more information please contact us or email
HOMEPAGE
Fitness Solutions XTrain® program offers you a chance to experience a variety of different exercise modalities, from Strength Training, to Pilates from Medicine Balls, to Exercise Bands with an emphasis placed on overall conditioning as opposed to acute development of one specific area.
Our goal is to help you improve your overall health and fitness in a fun, supportive group atmosphere. Each class is held at your school or business campus and features our highly qualified and certified XTrain instructors; who will provide workouts that are accessible to the beginner yet challenging enough for the most advanced exercise participant.
Our on-site program means we come to you, no more waiting in traffic only to wait for machines at your gym. We bring all the equipment, all the expertise, and a workout program that will get your group results!
About Us
Fitness Solutions was founded in 1999 serving first under the former name of GSP Fitness LLC. We spent our first five years of business providing one-on-one training for Gold’s Gym, Athen’s Gym and currently Fitness First health clubs in the Washington DC Metropolitan area. In doing so we have helped hundreds of clients achieve better health and fitness and have become one of the area’s most respected providers of Personal Training Services.
In 2005 we changed our name to Fitness Solutions Personal Training to better reflect the direction our company was taking in providing solutions for the fitness needs of businesses and corporations. It was during this time that we developed the Cross-Train® system which combines years of experiences, and exercise techniques into a program that achieves amazing results and that is specifically designed for groups.
Ray Middelthon, founder of Fitness Solutions and married to an Arlington County teacher as well as being surrounded by teachers in the family; observed a need for fitness in the school systems and not just for kids, but educators. It was then that the idea of taking our on-site fitness Cross-Train® program to staff and administration of Fairfax and Arlington County Public Schools was born.
Since 2006 we have worked with over 27 school locations and are presently adding locations monthly. We have worked with over 400 educators over the last 2 1/2 years providing our Cross-Train® program as well as health fairs, seminars, family fitness days, career days, and have most recently begun working with the kids who so desperately need activity in their lives. We have seen that our educators who work so hard to teach our children have themselves become a living breathing example of the benefits of a healthy lifestyle and model those benefits daily with the children.
We are excited about the future and prospects of growing our business into new counties, cities, and states while helping to empower and change the lives of those who empowered and changed ours.
We thank you for taking the time to get to know us and we hope we have a chance to get to know you in a Cross-Train® Fitness Class!
To your health,
The Fitness Solutions Team
Daily Challenge
Getting your body into great shape requires more than just a couple workouts a week, if you are not coming to class at least three times a week then you need to be trying these daily challenges. You do not have to do the workouts in order and you can go back in dates to find workouts as well. Let us know how you do by clicking on post comments. GOOD LUCK!!
*The workouts below are suggestions only, we do not recommend anyone trying these without first consulting with a physician. You take full responsibility for utilizing any portion of our website and understand that there are inherent risks associated with any form of exercise including, death, paralysis, broken bones, heart attack, accidents.
Workout of the day
52 Card Pick Up
Using a deck of cards draw a card and do the exercise associated with it, (add 5 to whatever number is drawn, face cards are worth 10)
-Hearts = Burpees (google to learn how)
-Diamonds = Jumping Jacks
-Spades = Sit Ups
-Clubs = Push Ups
-Joker = Dips (use the edge of a chair or bench, be careful)
Do as much of the deck as you can in 20 minutes.
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Workout of the day
The Tabata 8
8 exercises each for 20 sec with 1-2 minute recovery before starting transition workout.
1. Basement Push Ups
2. Reverse Lunges
3. Cone to Cone Sprint
4. Partial Push Ups
5. Jump Squats
6. Alt. Single Leg Toe Touch
7. Cone to Cone Sprint
8. Basement Push Ups
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Transistion:::
Abs Ladder perform each series of reps for each exercise then drop to next rep cycle
12-10-8-6-4
Scissor Kicks
Full Sit ups
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Workout of the day
The Blizzard Blitz
First 5 minutes AMRAP (As Many Rounds AS Possible)
10 Jump Jacks
10 Basement Push ups
10 Squats
Tabata Abs: 20 seconds active 10 seconds rest repeat 8 times
Feet Up Crunch
I see Stars
50 Burpees
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Workout of the day
15x15x15
Perform 15 reps for 15 sets or 15 minutes which ever comes first
15 Squat Kick Outs
15 Basement Push Ups
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Workout of the day
“Roaring Circuit Lite”
Complete the following as fast as you can for time!
100 Basement Push Ups
100 Plie Squats
100 Pilate Sit Ups
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Workout of the day
“I see Stars”
50 Body Weight Squats
50 Burpee
*Quick as you can
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Workout of the day
“Zombie”
3 rounds (round is all 5 exercises)
1 minute each
2 minute rest between rounds
count total reps for all 5 and try to meet or beat each round
-Inch Worms
-Basement Push-Ups
-Burpee’s
-Reverse Lunge
-Scissor Kicks
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Workout of the day
Perform the following exercises for the required reps per minute every minute for 10-15 minutes.
Rest occurs when you finish the requirements before next minute starts.
1. 5 Plie Squats
2. 5 Burpee’s
3. 5 Basement Push Ups
4. 5 Bent Knee Sit Ups (do pilate sit ups if you can not do bent knee)
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Workout of the day 1-13-10
3 rounds for time
10 Basement Push-ups
20 Burpees
30 Plie Squats
40 Pilates Sit Ups
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Workout of the day 1-12-10
“7 Minutes”
Every minute perform 10 Burpee with jog in place active rest
i.e. minute 1 perform 10 Burpee, with whatever time is remaining jog in place until minute two at which point you perform
another 10 Burpee’s
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Workout of the day 1-11-10
“Nothing Comes Easy”
50 Basement Push Ups (you can split these however you need to to get them done).
100 Rope (don’t have a rope? hi Knee Run for 2 minutes as fast as you can)
25 Burpee
25 Mountain Climbers
100 Rope (don’t have a rope hi? Knee Run for 2 minutes as fast as you can)
*Basement Push Up is performed by lowering body all the way flat to the floor then pushing up
so that you finish the movement on only your hands and toes. You can use knees or any other method
to get all the way. Just finish the movement on hands and toes only.
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Workout of the day 1-8-10
“Every Minute on the Minute” 10 Minutes
Start the minute/ complete 10 Burpee/ time remaining in the minute is your rest/ next minute start again / repeat 10 min.
10 Burpee
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Workout of the day 1-7-10
Progressive Tabata’s
•Static Squat 20 seconds active/ 10 second rest (4 sets back to back)
•Moutain Climbers 20 seconds active/ 10 second rest (4 sets back to back)
•Static Squat 20 seconds/ rest 10 seconds/ 20 second Mountain Climbers (4 sets back to back)
•Band Curls 20 seconds active/ 10 second rest (4 sets back to back)
•Basement Push Ups 20 seconds active/ 10 second rest (4 sets back to back)
•Band Curls 20 seconds/ rest 10 seconds/ 20 second Basement Push Ups (4 sets back to back)
*Don’t have bands? Use gallon milk jugs, or anything you can grip with one or both hands that is comfortable and weighted.
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Workout of the day 1-5-10
“The Trifecta”
Perform as many reps as possible in (3) 2 minute sets, rest 2 minutes between attempts.
-Burpee into Basement Push into Toe Toucher
*Perform a burpee, when in the bottom position legs extended perform 1 basement Push up,
then just back to standing and perform a toe touch (1 rep) and repeat cyle.
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Workout of the day 1-4-10
“Get Up Get Down”
One full cycle for Time
50 Squat to Alternating Front Kick (upon standing from squat kick one leg out and repeat squat and alt. leg kick)
10 Moutain Climbers (both legs = 1 rep)
40 Squat to Alternating Front Kick
20 Moutain Climbers
30 Squat to Alternating Front Kick
30 Moutain Climbers
20 Squat to Alternating Front Kick
40 Moutain Climbers
10 Squat to Alternating Front Kick
50 Moutain Climbers
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Workout of the day 12-30-09
“50/50”
Complete as fast as possible rest 2 minutes between attempts
25 Jump Squats
25 Jack Rabbit Kicks
25 Jump Squats
25 Jack Rabbit Kicks
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25 Basemen Push Ups
25 Burpees
25 Basement Push Ups
25 Burpees
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Workout of the day 12-21-09
“The Blizzard”
Add an exercise every minute and perform for a minute
Minute:
1. Full Bent Knee Situps
2. Scissor Kicks
3. Kick Ups
4. Basement Push Ups
5. Plie Squats
6. Jumping Jacks
7. Reverse Lunge
8. Plank
9. Plyo Push Ups (perform a Basement Push up and alternate raising a hand at top of each push up)
10. Burpee
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Workout of the day 12-17-09
“Drop and Give Me 21-15-9”
perform 21 reps of each then 15 then 9
Burpee to Basement Push Up
Triceps Dips (use a chair or steps to support yourself on)
Toe Crunchers (feet up reach for the toes crunches)
Ankle Squats (grab ankles and do isolated squats, do not stand all the way up and DO NOT let go of the ankles.
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Workout of the day 12-16-09
Tabata: 20 seconds active 10 seconds rest repeat for a total of 8 sets
-Push Ups
-Planks
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Workout of the day 12-15-09
“The Alpine”
2 Rounds rest 1-2 minutes between rounds.
10 Burpee
20 Mountain Climbers
30 DB Squat to Shoulder Press (use Gallon Jugs filled with water if you have no DBs
40 Kan Kan Kicks
50 Pilates Sit Ups
60 Rope Jump
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Workout of the day 12-14-09
“Black Jack 21’s”
2-3 total rounds rest 1-2 minutes between efforts
21 seconds static squat
21 Toe Touchers
21 Standard Squats
21 Jump Squats
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Workout of the day 12-11-09
Start timer and every 30 seconds you will perform a new exercise
1. Plie Squats
2. Alternating Reverse Lunges
3. Toe Touchers
4. Static Squat
5. Butt Kickers (running in place trying to kick heels on rear)
6. Jump Squat
Rest for 1 minute then repeat the circuit but start from #6 and work your way backwards
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Workout of the day 12-10-09
Fantastic Fifty
25 Burpee
25 Sit Ups
25 Basement Push Ups
25 Burpee
25 Sit Ups
25 Basement Push Ups
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5 minute AMRAP’s (As Many REPS As Possible)
Pilate Sit Ups (first 5 minutes)
Close Stance Squats (second 5 minutes)
Rope Jump (third 5 minutes) No Rope? Do Jumping Jacks
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Workout of the day 12-8-09
3 Rounds for time rest two minutes between each attempt
5 min run or laps
21 Burpee
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Workout of the day 12-7-09
Jacobs Ladder
Each exercise series is ascending and descending pyramid design of 21-15-9 reps.
Jump Rope 21 – 15 - 9
Basement Push Ups 9 – 15 – 21
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Jumping Jacks 21 – 15 – 9
Shoulder Press 9 – 15 – 21
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Jump Squat 21 – 15 – 9
Alt Reverse Lunges 9 – 15 – 21
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Workout of the day 12-3-09
Run 1 mile if on treadmill or outside run 10 minutes and turn around run back
- 30 plank with alt. Knee drop
- 30 Mountain climber
- 30 Lower Abs Kick Ups
- 30 Basement Push Up with Jack Rabbit Kick after each push up
- 30 Triceps Dips (use a chair or bench make sure elbows bend slightly)
Post comment
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Workout of the day 12-2-09
“ENDLESS MARCH”
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50 ft. walking Lunges
20 Sit Ups
20 Shoulder Press (use Dumbbells, if you do not have any just go through the motion of pressing but increase to 40)
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50 ft. walking Lunges
17 Sit ups
17 Shoulder Press
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50 ft. walking Lunges
14 Sit Ups
14 Shoulder Press
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50 ft. walking Lunges
11 Sit Ups
11 Shoulder Press
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50 ft. walking Lunges
8 Sit Ups
8 Shoulder Press
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Workout of the day 12-1-09
“Morning, Noon, and Night”
50 Burpee AM
50 Burpee Mid-Afternoon
50 Burpee Evening
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Workout of the day 11-30-09
10x10x5: (10 reps for each exercise for 5 minutes over and over)
Full Bent Knee Sit Ups (do Pilate sit ups if you are not able to perform full sit up)
Kick Ups (lower abs on back feet to sky kick up, limit hip rocking)
Rest two minutes
Basement Push Up
Squats
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Workout of the day 11-27-09
1 Round as fast as you can for time. Rest whenever needed. Split reps as needed
50 Burpee
50 Mountain Climbers (every other leg is a rep)
50 Jumping Jacks
50 Basement Push Ups
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Workout of the day 11-25-09
“TURKEY GUT BUSTER”
50 Rope (if you need more challenge bump this to 150-200)
40 Pilate Sit Ups
50 rope
30 pilate sit ups
50 rope
20 pilate sit ups
50 rope
10 pilate sit ups
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Workout of the day 11-24-09
Descending Pyramid
20 ft. Frog Hops (return to start by running or jogging back)
40 Alternating Kick Backs (all fours the kick one leg out behind you return and alternate)
10 Inch Worm with Push Up (bottom of Inch Worm perform a push up then return)
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20 ft. Frog Hops (return to start by running or jogging back)
30 Alternating Kick Backs
10 Inch Worm with Push Up
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20 ft. Frog Hops (return to start by running or jogging back)
20 Alternating Kick Backs
10 Inch Worm with Push Up
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20 ft. Frog Hops (return to start by running or jogging back)
10 Alternating Kick Backs
10 Inch Worm with Push Up
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Workout of the day 11-23-09
AMRAP (As many rounds as possible) in 15 minutes
-40 Rope Jump
-25 Pilate Sit Ups
-20 Rope Jump
-25 Plie Squats
-40 Rope Jump
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Workout of the day 11-20-09
“Thor”
30 seconds rope jump
15 seconds Push-Ups (Basement style all the way to the floor)
30 seconds Rope Jump
15 seconds Scissor Kicks
30 seconds Rope Jump
15 seconds Jumps Squats (perform non jumping squats if you have bad knees)
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Repeat above accept this time Push-Ups/Scissor Kicks/Jump Squats are 30 seconds
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Repeat as above but Push-Ups/Scissor Kicks/Jump Squats are 45 seconds
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Repeat as above but Push-Ups/Scissor Kicks/Jump Squats are 1 minute
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Workout of the day 11-19-09
“Live the Challenge”
Perform the following every minute for 15 minutes
- 5 DB Renegade Rows (no DBs? replace with Full Sit Ups, place feet under something for support if needed)
-10 Squat to Front Kick
- 5 Basement Push-ups to Alternating knee elbow driver (do a basement push up and follow with knee to elbow and repeat for other side)
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Workout of the day 11-18-09
“Rolling Eyes”
500 Rope
50 Burpee
“Rolling Eyes Lite”
250 Rope
25 Burpee
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Workout of the day 11-17-09
PROGRESSIVE PYRAMID
Set 1: 20 Walking Lunges
Set 2: 20 Walking Lunges/ 20 Toe Touchers
Set 3: 20 Walking Lunges/ 20 Toe Touchers/ 20 Jump Squat
Set 4: 20 Walking Lunges/ 20 Toe Touchers/ 20 Jump Squat/ 30 Butt Kicks
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Workout of the day 11-16-09
“Push-Up Ladder”
Perform 30 seconds per each type of push up until you reach the top of the ladder. Rest two minutes then decend the ladder. Repeat for a total of 3 rounds (a round is up and down the ladder)
- Basement Push-Up
- Knee Partial Push Ups (on your knees only come down 1/2 way)
- Close Grip Knee Push Ups (form a triangle with both your index and thumbs touching, on knees perform a partial push up)
- Staggerd Basement Push Ups (place one hand slightly above and sligthly below center chest, alternate hands each push up)
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Workout of the day 11-13-09
“Roaring Circuit Lite”
Complete the following as fast as you can for time!
100 Basement Push Ups
100 Plie Squats
100 Pilate Sit Ups
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Workout of the day 11-12-09
10 Min A.M.R.A.P (As many rounds as possible)
50 Pilate Sit Ups
25 Mountain Climbers
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Workout of the day 11-11-09
Descending Pyramid
15 Ropes 1 Push-Up
14Ropes 2 Push-Ups
13 Ropes 3 Push-Ups
12 Ropes 4 Push-Ups
go all the way to 5 Ropes 11 Push Ups
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Workout of the day 11-10-09
50 Alternating Reverse Lunges
50 Plie Squats
50 Toe Touchers
50 (per leg) Glute Kick Backs
200 Rope (5 min run if no rope available)
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Workout of the day 11-9-09
it’s a beautiful day!!
Run/walk/jog 20 min one way then try to return to your starting point in less than 20min.
Rest 3-4 minutes then perform 50 Burpee.
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Workout of the day 11-5-09
“The AMRAP 100” (As Many Rounds As Possible in 10 minutes)
20 Basement Push Up with Plank knee to Elbow
(at top of push up, drive one knee to elbow then lower and repeat on other leg)
20 Jack Rabbit Kicks (like a burpee but just kick legs out and back DO NOT STAND)
(for those with bad knees or can’t perform do Mountain Climbers)
20 DB or Kettle Bell Swings (no weights, use a gallon jug full of water)
20 Drunk Burpee’s
(Burpee followed by Hamstring Toe Touchers, add weight if available)
20 Speed Squats and Sprint (sprint Distance should be approx 50 feet)
(Squat as fast as possible, if no room for sprints perform 50 FAST rope rounds or Jump Jacks)
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Workout of the day 11-4-09
Walk out a 20x40 square lap area (no area for laps do High Knee Runs for 1:30 seconds where laps are required)
4 laps
20 plank knee droppers
20 Pilate L Sit Ups
20 Oblique Side Touch Downs
3 laps
25 Plank Knee Droppers
25 Pilate L Sit Ups
25 Oblique Side Touch Downs
2 Laps
30 Plank Knee Droppers
30 Pilate L Sit Ups
30 Oblique Side Touch Downs
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Workout of the day 11-3-09
“Who’s Your Instructor”
15 Kick outs (like a mountain climber accept both knees to chest then kick both legs out & repeat)
10 Squats
13 Kick outs
9 squats
11 Kick outs
8 squats
9 Kick outs
7 squats
7 Kick outs
6 squats
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Workout of the day 11-2-09
“The Great Pyramids”
This is a descending pyramid 10-9-8-7-6-5- rotate exercises after each set of the pyramid
i.e. you will complete 10 burpee then 10 DB shoulder press etc. Start back at beginning and perform 9 of each and so on.
1. Burpee (modify for those needed to Mountain Climbers or High Knee Raises)
2. DB Shoulder Press (dont have DBs? Use alternating Reverse Lunges)
3. Plie Squat (add DB for weight if possible)
4. Basement Push Ups
15 minutes to complete as much as possible.
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Workout of the day 10-29-09
“Zombie” (Halloween Humor)
3 rounds (round is all 5 exercises)
1 minute each
1 minute rest between rounds
count total reps for all 5 and try to meet or beat each round
-Inch Worms
-Basement Push-Ups
-Burpee’s
-Reverse Lunge
-Scissor Kicks
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Workout of the day 10-28-09
“Heaven’s Stairway”
Start timer and every 30 seconds you will perform a new exercise
1. Plie Squats
2. Alternating Reverse Lunges
3. Toe Touchers
4. Static Squat
5. Butt Kickers (running in place trying to kick heels on rear)
6. Jump Squat
Rest 1-2 minutes and repeat but in reverse order.
Total time 3 minutes no rest between unless participant chooses to stop, clock keeps ticking.
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Workout of the day 10-27-09
“Nothing Comes Easy”
50 Basement Push Ups (you can split these however you need to to get them done.
100 Rope (don’t have a rope? hi Knee Run for 2 minutes as fast as you can)
25 Burpee (This can be subbed for another cardio of choice)
25 Mountain Climber
100 Rope (don’t have a rope hi? Knee Run for 2 minutes as fast as you can)
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Workout of the day 10-26-09
“Tabata 24” (perform 3 exercises in tabata format 8 sets/20 sec.work/10 sec. rest, until you have performed 24 total sets)
Basement Push Ups
Toes Up Crunches
Jump Squats
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Workout of the day 10-25-09
10 Min Round (complete as many rounds as possible)
50 Pilate Sit Ups
25 Mountain Climbers
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Workout of the day 10-24-09
1000 Rope
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Workout of the day 10-23-09
REST DAY
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Workout of the day 10-22-09
Four rounds for time of:
Walking lunge 50
Sit-ups, 50 reps
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Workout of the day 10-21-09
Jump Squats 15-12-10-8-6 reps
after each set of Jump Squat perform:
5 Burpee’s
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Workout of the day 10-20-09
Run 1 mile or 15 minutes from a starting point then return to start point.
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Workout of the day 10-19-09
10 min round
10 Burpee
10 push ups
10 L-Pilate Sit Ups
repeat for 10 minutes total
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Workout of the day 10-15-09
2 Minute High Knee Run in Place
40 Squats
30 Burpee
30 Squats
20 Burpee
20 Squats
10 Burpee
2 Minute High Knee Run in Place
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Workout of the day 10-14-09
REST DAY
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Workout of the day 10-13-09
50 Burpees
20reps-18reps-16reps-14reps-12-10-8-6 Chair Dips for Triceps (rest 30 seconds or less between sets)
(sit on edge of a chair or steps and peform triceps dips. Make sure you get a slight bend in the elbows and lock out at the top).
200 rope jumps
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Workout of the day 10-12-09
10 continuous minutes (or the best you can)
“Kick Some Abs”
10 Burpee
10 Mountain Climbers
20 Plank Knee to Elbow
10 Feet up Crunch
20 Scissor Kicks
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Workout of the day 10-11-09
100 Plie Squat
rest 1 minute
75 plie squat
rest 1 minute
50 plie squat
rest 1 minute
Static Squat (Low) for 1 minute
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Workout of the day 10-10-09
REST DAY
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Workout of the day 10-9-09
Complete as fast as you can (want an extra challege? try two rounds with your second round meeting or beating your first).
“Nothing Comes Easy”
50 Basement Push Ups (you can split these however you need to to get them done.
100 Rope (don’t have a rope? hi Knee Run for 2 minutes as fast as you can)
25 Burpee
25 Mountain Climber
100 Rope (don’t have a rope hi? Knee Run for 2 minutes as fast as you can)
Post comment
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Workout of the day 10-8-09
Set a sprint distance of 40 ft. (place a cone and take 40 big steps from the cone and place another cone).
Perform a sprint down and back and after each sprint perform the following…
20 Jump Squat
Sprint
18 Jump Squat
Sprint
16 Jump Squat
Sprint
14 Jump Squat
sprint
12 Jumps Squat
Sprint
10 Jump Squat.
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Workout of the day 10-7-09
REST DAY!!
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Workout of the day 10-6-09
15 min Double Run (run 15 minutes away from the start turn around and run back for TIME) NO CARDIO MACHINES PLEASE!!
TABATA Jump Squats (20 seconds active with 10 seconds rest ends up being 8 sets/4 minutes)
(modify to standard Plie Squat if necessary)
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Workout of the day 10-5-09
20-18-16-14-12-10-11-9-8-6 reps
Pilate Sit Ups
Oblique Side to Side Touch Downs (every other side is 1 rep)
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Workout of the day 10-4-09
“I See Stars”
-50 Body Weight Squats
-50 Burpee
Complete as fast as you can!
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Workout of the day 10-3-09
REST DAY....Give your mind a body a chance to relax and repair.
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Workout of the day 10-2-09
“Continuous Ten”
Perform the following routine for 10 minutes for as many rounds as possible.
-10 Jump Squat (90 degree bend in knee then jump)
-10 Triceps Dips
-10 Feet Up Crunch
-10 Burpee
Post comment
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Workout of the day 10-1-09
Run/Jog/ 15 minutes one direction turn around and come back.
Extra Challenge “Filthy 50”
25 Basement Push-Ups
25 Step Ups (25 per leg) Use stairs, bench or chair, make sure whatever you use is secure.
25 Triceps Dips
25 Drunk Burpees (Toe Toucher followed by Burpee equals 1 rep)
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Workout of the day 9-30-09
You may choose to split the workout however you choose, just get it done as quickly as you can!
1000 Rope Jumps
50 Basement Push Ups
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Workout of the day 9-28-09
“Whoa Baby”
3 rounds rest two minutes between attempts
100 rope
30 squats
75 rope
20 Kettle Bell or Dumbell Front Raise (shoulders)
50 Rope
15 Squats
Good Luck!
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Workout of the day 9-25-09
3 rounds for time
10 Basement Push-ups
20 Burpees
30 Plie Squats
40 Pilates Sit Ups
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XTrain®
- No Exercise Experience Necessary: We designed our program to be accessible to everyone regardless of fitness level or experience. We provide all participants a Pre-Fitness Evaluation to determine your starting workout level.
XTrain Passport®: Join one location and get access to ANY of our locations as many times a week as you choose all for the same low price. Standard usage is twice a week at the location you join.- Reduces Boredom: Our program is never the exact same workout twice.
- Results: We provide weekly progress reports so you can see and feel the results. If your not seeing results why waste your time? We will show you!
- Reduces Injury: XTrain® reduces injury contributed to overuse of one particular area or exercise routine.
Group Camaraderie: The group dynamic helps increase participation, adherence to goals, usage, retention and accountability to your fitness program.- Client Experience: Our program features all forms of exercise and techniques; Strength and Endurance training, Yoga, Pilate’s, Cardiovascular, Circuit, Core, and more. We encourage participants to engage in regular exercise outside of our program and believe XTrain® offers education in all exercise modalities to accomplish those goals.
- XTrain® is meant to be challenging but at the same time accessible. We want to emphasize a challenge by choice mentality in which the instructors will always Challenge you for more, while recognizing the individual strengths and weaknesses of each participant.
