Archive for December, 2011

Shuichi’s Weekly Workouts (12/26-12/30)

Dec 26, 2011 No Comments by

The week between Christmas and New Years is a funky week when it comes to getting your workouts in. Between end of the year deadlines at work, guests in town and making plans for your New Years celebration, health and fitness often get shelved until the new year actually begins. Starting this week I will [...]

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Anywhere-Anytime Cardio Workout 1

Dec 23, 2011 No Comments by

ANYWHERE-ANYTIME CARDIO WORKOUT 1 The Anywhere-Anytime Cardio Workout 1 is a circuit of eight exercises that make up one round with each exercise being performed for 30-60 seconds. Depending on your level of fitness and workout experience, there are several points throughout the workout that are designated for quick breaks.  Take breaks throughout the workout [...]

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Anywhere-Anytime Cardio Workout 2

Dec 23, 2011 No Comments by

ANYWHERE-ANYTIME CARDIO WORKOUT 2 The Anywhere-Anytime Cardio Workout 2 is a circuit of eight exercises that make up one round with each exercise being performed for anywhere between 30-60 seconds. Depending on your level of fitness and workout experience, there are several points throughout the workout that are designated for quick breaks.  Take breaks throughout [...]

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Core Stretch Routine

Dec 23, 2011 No Comments

CORE STRETCH ROUTINE The core stretch is a basic routine to cover all the major muscle groups of the core.  To maximize the effects and benefits of stretching and to improve flexibility stretch the muscles you are training before and after each workout. Use the guidelines below for proper stretching technique:     Warm up [...]

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Upper Body Stretch Routine

Dec 23, 2011 No Comments

UPPER BODY STRETCH ROUTINE The Upper Body Stretch Routine is a basic flexibility program that covers all the major muscle groups of the upper body.  To maximize the effects and benefits of stretching and to improve flexibility stretch the muscles you are training before and after each workout. Use the guidelines below for proper stretching [...]

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Lower Body Stretch Routine

Dec 23, 2011 No Comments

LOWER BODY STRETCH ROUTINE The Lower Body Stretch Routine is a basic flexibility program that covers all the major muscle groups of the lower body.  To maximize the effects and benefits of stretching and to improve flexibility stretch the muscles you are training before and after each workout. Use the guidelines below for proper stretching [...]

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Dumbbell-Bench Workout 2

Dec 23, 2011 No Comments

DUMBBELL-BENCH WORKOUT 2 The Dumbbell-Bench Workout 2 is a circuit of 6 resistance/strength training exercises using dumbbells that make up one round with each exercise being performed for 10-20 reps. Depending on your level of fitness and workout experience, there are several points throughout the workout that are designated for quick breaks.  Take breaks throughout [...]

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Intermediate Core Workout 1

Dec 23, 2011 No Comments

INTERMEDIATE CORE WORKOUT 1 The Intermediate Core Workout 1 is a circuit of 4 core exercises that make up one round with each exercise being performed for 20-30 reps (some exercises will require 10-30 reps per right and left side) with the exception of planks which you will hold for 30-60 seconds. All core workouts [...]

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Beginner Core Workout 1

Dec 23, 2011 No Comments

BEGINNER CORE WORKOUT 1 The core consists of all the muscles around your midsection with the primary muscles being the rectus abdominus (abs), obliques and erector spinae (low back). These muscles play a vital role in spine stabilization, balance and coordination—all of which are important in day-to-day activities. A strong core can also reduce lower [...]

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Jump Squats

Dec 23, 2011 No Comments

JUMP SQUATS Start with a feet in a wide stance. Drop your hips down to the bottom of a squat while dropping your arms down to your side. Once you reach the bottom, swing your arms up and use your legs simultaneously to jump off the ground. Your arms should be up over your head [...]

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