“I am thankful for my body. After losing almost all of my strength and mobility due to sickness and injuries. I had given up on ever returning to my activities and sports. I often look back at those days and laugh thinking about how far I’ve come. To have been at rock bottom not even being able to hold a gallon of milk. To being in the best shape of my life. Now I get to share my passion of health and fitness with others. This truly brings a smile to my face. By far the best part of the job is seeing my clients coming in growing and becoming stronger and better people!”
Here is my Giving Thanks Workout. This is a HIIT (High Intensity Interval Training) workout. This is by far the most effective style of training for weight loss while also adding lean muscle mass. Combining cardio, and resistance training this can burn calories for hours after the workout!
The format is 40 seconds of work followed by 20 seconds of rest. Repeat each circuit 2-3 times. Rest for 2 minutes in-between circuits.
Battle Ropes Walk the ropes out to find tension, keeping the back in a neutral state. Alternate your arms up and down creating ripples in the rope. After 20 seconds switch to moving both ropes at once.
Lateral Box Shuffle Using a bench or step stand to the side of the box with one foot on. Jump back and forth always leaving one foot on.
Birddog Row 20 seconds each side Start with both knees on a bench. Grab on to a dumbbell with one arm and raise the opposing leg. While keeping the leg in the air pull the weight up into your body
Chest Press W/ Stability ball Laying down on your back on a stability ball (making sure that your spine/neck is well supported) Push Dumbbells up and together and then lower down to shoulders.
High to Low Cable Chop 20 seconds each side Standing sideways to a cable tower twist down and away from tower. Keeping your chest facing the handle.
Bosu Squat Standing on the bosu ball perform a squat. To enhance difficulty, flip the bosu over so that you’re standing on the black side.
TRX Side Lunge Adjust the TRX to the Long Length. Face the way and lean back with straight arms, step side to side only moving one leg at a time.
TRX Fallout Adjust the TRX to the Long Length. Facing away from the way keep proper plank form. Raise your arms allowing your body to lean forward
Medball Toe Taps Grab a medicine ball place one foot on top of it. Switch your feet back and forth as quickly as you can
TRX Chest Press Adjust the TRX to the Long Length. Facing away from the way keep proper plank form. Bend your elbows lowering you body towards the ground.
Lunge W/ Twist Grab a medball, step forward into a lunge while twisting over your front foot
Side Plank Row 20 seconds each side Set a cable tower as low as it will go, and attach a handle. Setup in a side plank keeping your elbow under your shoulder. Begin to pull the handle in towards your body.
Plank with Leg Raise Start in a high or forearm plank keeping hips inline with body raise up one leg at a time.
Bear Crawl On all fours crawl forward moving opposing limbs. Focus on keeping back level, and knees/hips down.
Wall Sit W/ Overhead Reach Grab a ball or weight. Lean against a wall slide down until your knees are at a 90 degree angle. With straight arms reach up overhead and touch the wall.
Mountain Climber Start in a high plank position jump the feet back an forth while keeping the hips down.
If your interested in HIIT small group training please contact Scott Mahon at Scottm@waverleyoaks.com to schedule a free demo session!