Answers (5)
0
Here are my random ideas...
- Partner drills: One completes an isometric exercise (such as a plank, wall sit, etc) while the other completes a body weight or other exercise.
- Combination compound exercises: squat and overhead press; dead lift and bent over row.
- Complete the Integrated 1000! Pick 5 exercises and complete as a circuit. Clients select a weight they can complete 15-20 times for each exercise. Ladder your repetitions for each exercise; starting with 5 reps each exercise, then 7,8...up to 15... back down to 5. That's 100 reps per exercise going up to 15 (500 total reps) or 200 reps per exercise repeating the sequence the opposite direction (1000 total reps).
- Get a battle rope! Those are very popular with my clients regardless of their fitness goals.
- Complete The Integrated 400! Use the face value for # of repetitions ; suit for type of exercise. Hearts = Push Ups; Spades = Squats, etc. Check out my blog for specific details and other suggestions: http://www.integratedfit.org/webblog/?p=450
- Using a kettlbell holding in a Bell Grip, complete a workout with the following exercises: Bentover Row, Deadlift, Arm Curl, Overhead Press, Squat with this sequence:
A) Complete each exercise independently; 10 reps each
B) Combine Exercise 1 & 2, then 2 & 3, 3 & 4, 4 & 5; 8 Reps Each (doing one rep of each movement, then repeat until all reps are complete)
C) Combine Exercises 1, 2, & 3; then 2, 3 & 4; then 3, 4 & 5; 6 Reps Each
D) Combine Exercises 1, 2, 3, & 4; then 2, 3, 4 & 5; 4 reps each
E) Combine Exercises 1, 2, 3, 4, & 5; 3 reps each.
- For many of these ideas you can record for time. Once clients can complete the workout in a specified time period, increase weight or add repetitions. Have fun!
Jonathan
www.integratedfit.org
- Partner drills: One completes an isometric exercise (such as a plank, wall sit, etc) while the other completes a body weight or other exercise.
- Combination compound exercises: squat and overhead press; dead lift and bent over row.
- Complete the Integrated 1000! Pick 5 exercises and complete as a circuit. Clients select a weight they can complete 15-20 times for each exercise. Ladder your repetitions for each exercise; starting with 5 reps each exercise, then 7,8...up to 15... back down to 5. That's 100 reps per exercise going up to 15 (500 total reps) or 200 reps per exercise repeating the sequence the opposite direction (1000 total reps).
- Get a battle rope! Those are very popular with my clients regardless of their fitness goals.
- Complete The Integrated 400! Use the face value for # of repetitions ; suit for type of exercise. Hearts = Push Ups; Spades = Squats, etc. Check out my blog for specific details and other suggestions: http://www.integratedfit.org/webblog/?p=450
- Using a kettlbell holding in a Bell Grip, complete a workout with the following exercises: Bentover Row, Deadlift, Arm Curl, Overhead Press, Squat with this sequence:
A) Complete each exercise independently; 10 reps each
B) Combine Exercise 1 & 2, then 2 & 3, 3 & 4, 4 & 5; 8 Reps Each (doing one rep of each movement, then repeat until all reps are complete)
C) Combine Exercises 1, 2, & 3; then 2, 3 & 4; then 3, 4 & 5; 6 Reps Each
D) Combine Exercises 1, 2, 3, & 4; then 2, 3, 4 & 5; 4 reps each
E) Combine Exercises 1, 2, 3, 4, & 5; 3 reps each.
- For many of these ideas you can record for time. Once clients can complete the workout in a specified time period, increase weight or add repetitions. Have fun!
Jonathan
www.integratedfit.org
0
Hello Michael Rogers,
Do you have a jump rope or two? There are so many fun things to do with a jump rope. Did you ever check out Punk Rope?
I would set out the equipment and let the clients choose what they want to do. I assume you instruct the exercises and enforce proper form ahead of time.
I also incorporate relay races and partner drills. You may not have enough room for relay races, though.
After the clients do a cycle or two of what they choose, then you choose.
Then have everyone cycle through all the stations.
You could also have a repetition to failure day; go warriors.
You may want to cycle two pieces of equipment for each workout, too, for variety.
Try a strength day, an endurance day, even a flexibility day.
Let the imagination go wild. Aha, a wild day may work, with good form.
Take care,
Natalie
NAPS 2 B Fit
Do you have a jump rope or two? There are so many fun things to do with a jump rope. Did you ever check out Punk Rope?
I would set out the equipment and let the clients choose what they want to do. I assume you instruct the exercises and enforce proper form ahead of time.
I also incorporate relay races and partner drills. You may not have enough room for relay races, though.
After the clients do a cycle or two of what they choose, then you choose.
Then have everyone cycle through all the stations.
You could also have a repetition to failure day; go warriors.
You may want to cycle two pieces of equipment for each workout, too, for variety.
Try a strength day, an endurance day, even a flexibility day.
Let the imagination go wild. Aha, a wild day may work, with good form.
Take care,
Natalie
NAPS 2 B Fit
0
Hi Michael R.,
I find that doing different types of intervals keeps the clients always challenge and gives them a new benchmark to aim for.
Depending on their fitness level I have them do 30/15 or 45/15 of work/rest. Because its a interval and they go at their own pace no one is pressured. Sometimes I have them do 3-5 exercises for low reps (5-10) but they need to do them for 15-20 sets with no rest. Again it depends on their fitness level and what we're doing that day (e.i. cardio, strength, weights, etc).
I start everyone with body weight exercises so calisthenics are big in my training. Here's a workout I have my client do once a month.
15 Minute Interval Workout
45/15 for 3 rounds with a 1 minute rest between rounds.
1- Jump Rope
2- Kettlebell Swings
3- Push-ups
4- Squat Press
Then 3 abs exercises for 3 rounds 20/10 (work/rest) with 1 minute rest between exercises. That a very intense 5 minute core workout. That's 3 minutes of work and 2 minutes of rest.
Hope this helps my friend.
Andre
I find that doing different types of intervals keeps the clients always challenge and gives them a new benchmark to aim for.
Depending on their fitness level I have them do 30/15 or 45/15 of work/rest. Because its a interval and they go at their own pace no one is pressured. Sometimes I have them do 3-5 exercises for low reps (5-10) but they need to do them for 15-20 sets with no rest. Again it depends on their fitness level and what we're doing that day (e.i. cardio, strength, weights, etc).
I start everyone with body weight exercises so calisthenics are big in my training. Here's a workout I have my client do once a month.
15 Minute Interval Workout
45/15 for 3 rounds with a 1 minute rest between rounds.
1- Jump Rope
2- Kettlebell Swings
3- Push-ups
4- Squat Press
Then 3 abs exercises for 3 rounds 20/10 (work/rest) with 1 minute rest between exercises. That a very intense 5 minute core workout. That's 3 minutes of work and 2 minutes of rest.
Hope this helps my friend.
Andre
0
Here are three example circuits I've had weight loss/body fat reduction focused clients complete. Feel free to let me know if you have any questions and/or concerns about anything I've provided below. I hope you and your clients enjoy!
>EXAMPLE CIRCUIT A<
Round 1 – 50 secs each exercise
Round 2 – 60 secs each exercise
Round 3 – 30 secs each exercise - HARD AS YOU CAN!
1. Squats w/ alternating front kick
2. 10 high knees --> 1 burpee
3. Inchworms w/ push up
4. Back lunge w/ DB held overhead, alternate legs
5. Froggies (a.k.a. low squat jumps)
6. DB overhead triceps extensions on 1 leg (r/l)
7. Front lunge w/ DB reach and rotate, alternate legs
8. Sumo squat w/ bicep curls
9. Supine DB chest press, alternate arms
10. Ice skaters
11. T-rotation plank
12. Prone swimmers
13. Mountain climbers
14. Pilates roll up
15. Marching supine bridge
*Run around the building your studio is located in ONE TIME at the end of each round.*
>EXAMPLE CIRCUIT B<
CORE, MB, and DB stations (50-60sec/exercise, 3 sets/station)
Station 1 (CORE)
1) Plank w/ alternating limb lifts
2) Ceiling crunch --> bridge
3) Side plank w/ rotational reach (r/l)
Station 2 (MB w/ PARTNER)
1) Alternating side lunge --> overhead pass
2) Squat --> rotational pass (r/l)
3) Quick feet --> chest pass
Station 3 (DB)
1) Alternating cross jab --> alternating high side kick
2) Standing bent row
3) Supine chest fly w/ legs elevated
>EXAMPLE CIRCUIT C<
Tabatas! (20 sec/exercise, 8 sets/exercise w/ 10-15 sec rest between sets)
Exercise 1: Push-ups
--Last 4 sets: Push up --> T-rotation
Exercise 2: Alternating side step --> squat
--Last 4 sets: Sumo squat --> regular squat (jump to transition between squats)
Exercise 3: Alternating front lunge w/ DB overhead press
--Last 4 sets: Alternating drop lunge w/ DB curl
Exercise 4: Mountain climbers
--Last 4 sets: Transverse plane mountain climbers
>EXAMPLE CIRCUIT A<
Round 1 – 50 secs each exercise
Round 2 – 60 secs each exercise
Round 3 – 30 secs each exercise - HARD AS YOU CAN!
1. Squats w/ alternating front kick
2. 10 high knees --> 1 burpee
3. Inchworms w/ push up
4. Back lunge w/ DB held overhead, alternate legs
5. Froggies (a.k.a. low squat jumps)
6. DB overhead triceps extensions on 1 leg (r/l)
7. Front lunge w/ DB reach and rotate, alternate legs
8. Sumo squat w/ bicep curls
9. Supine DB chest press, alternate arms
10. Ice skaters
11. T-rotation plank
12. Prone swimmers
13. Mountain climbers
14. Pilates roll up
15. Marching supine bridge
*Run around the building your studio is located in ONE TIME at the end of each round.*
>EXAMPLE CIRCUIT B<
CORE, MB, and DB stations (50-60sec/exercise, 3 sets/station)
Station 1 (CORE)
1) Plank w/ alternating limb lifts
2) Ceiling crunch --> bridge
3) Side plank w/ rotational reach (r/l)
Station 2 (MB w/ PARTNER)
1) Alternating side lunge --> overhead pass
2) Squat --> rotational pass (r/l)
3) Quick feet --> chest pass
Station 3 (DB)
1) Alternating cross jab --> alternating high side kick
2) Standing bent row
3) Supine chest fly w/ legs elevated
>EXAMPLE CIRCUIT C<
Tabatas! (20 sec/exercise, 8 sets/exercise w/ 10-15 sec rest between sets)
Exercise 1: Push-ups
--Last 4 sets: Push up --> T-rotation
Exercise 2: Alternating side step --> squat
--Last 4 sets: Sumo squat --> regular squat (jump to transition between squats)
Exercise 3: Alternating front lunge w/ DB overhead press
--Last 4 sets: Alternating drop lunge w/ DB curl
Exercise 4: Mountain climbers
--Last 4 sets: Transverse plane mountain climbers
0
Hi Michael,
I use a number of different circuits for weight loss clients-- of course depending on their level of fitness. Here are a few of my favorites that are simple and shorter in length, but intense:
5 exercises, done for 1 minute a piece w/no rest. One set of dumbbells needed. Rest after last exercise, repeat 2 more times. 3x total.
-- Burpee (I have more advanced clients hold two dumbbells and bicep curl/overhead press after each one.
--Push-ups (any variation you wish)
--Alternating forward lunges w/ bicep curl
--Renegade rows (plank position w/alternating back rows)
--Squat to overhead press
Another one I love for one workout is 3 different circuits, 10 minutes a piece, everything 10 reps. Go through each exercise in the circuit as many times as you can in 10 minutes, then move to next circuit. Total body workout in 30 minutes. You can do any exercises you want, but you want to use big muscle groups and compound moves for the best results. Example:
10 Minutes:
Circuit 1: 10 kettlebell swings
10 single arm squat press w/kettlebell (10 on other side as well)
10 walking lunges with kettlebells
10 Minutes:
Circuit 2: 10 TRX push-ups
10 TRX Backrows
10 TRX single leg squats (10 on each leg)
10 TRX plank to knee tucks
10 Minutes
Circuit 3: 10 Lateral lunges w/upright row in between w/dumbbells
10 burpees w/hands on flat side of Bosu. Lift Bosu to chest after each burpee
10 Renegade rows w/dumbbells
Hope this gives you a few ideas.
Christine
I use a number of different circuits for weight loss clients-- of course depending on their level of fitness. Here are a few of my favorites that are simple and shorter in length, but intense:
5 exercises, done for 1 minute a piece w/no rest. One set of dumbbells needed. Rest after last exercise, repeat 2 more times. 3x total.
-- Burpee (I have more advanced clients hold two dumbbells and bicep curl/overhead press after each one.
--Push-ups (any variation you wish)
--Alternating forward lunges w/ bicep curl
--Renegade rows (plank position w/alternating back rows)
--Squat to overhead press
Another one I love for one workout is 3 different circuits, 10 minutes a piece, everything 10 reps. Go through each exercise in the circuit as many times as you can in 10 minutes, then move to next circuit. Total body workout in 30 minutes. You can do any exercises you want, but you want to use big muscle groups and compound moves for the best results. Example:
10 Minutes:
Circuit 1: 10 kettlebell swings
10 single arm squat press w/kettlebell (10 on other side as well)
10 walking lunges with kettlebells
10 Minutes:
Circuit 2: 10 TRX push-ups
10 TRX Backrows
10 TRX single leg squats (10 on each leg)
10 TRX plank to knee tucks
10 Minutes
Circuit 3: 10 Lateral lunges w/upright row in between w/dumbbells
10 burpees w/hands on flat side of Bosu. Lift Bosu to chest after each burpee
10 Renegade rows w/dumbbells
Hope this gives you a few ideas.
Christine
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