Month: February 2022

This 10 min lower abs workout is one of my new favourites! You can do this workout AT HOME with NO EQUIPMENT. Get ready to feel the burn in your lower belly 🔥
👉🏼 DOWNLOAD YOUR MADFIT APP FREE TRIAL HERE: https://madfit.app.link/e/store

⭐️ DO THIS WARM UP FIRST: http://bit.ly/2riv8T6
⭐️ APARTMENT FRIENDLY WARM UP: https://youtu.be/CSrBaHX3HxQ
⭐️ DO THIS COOL DOWN AFTER (5 min): https://bit.ly/3zywpCu

👉🏼THE MAT I USE (Exercise 6X4): http://gorillamats.com?aff=19 (MADFIT10 for 10% off)

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Host Eddie Lester welcomes Pat Gamboa to the Fitness Mentors team.

In this episode Eddie and Pat converse about Pat’s nearly three decades of experience as a fitness professional and uncover the recent changes and detrimental effects of the traditional certification path.

They also dive into the most pressing issues that will shape the career path of the next generation of fitness professionals.

Show notes:
https://discord.com/invite/MM2fSMwyfE
https://www.fitnessmentors.com/exercises/goblet-squat/

Two Olympic Marathoners team up and tackle a 30km run on an undulating road course at 2200m (7200ft) in Kenya. Estonian two time Olympian Roman Fosti is preparing to race the Ghent Half Marathon in 3 weeks and Ukrainian Olympian Mykola Nyzhnyk is preparing to better his 2:11 personal best at the Hannover Marathon in 6 weeks.

Enjoy the beautiful scenery of Moiben Road, one of the most popular roads to complete Long Runs and Specific Race Pace work in Kenya, a 20min drive from Iten, the running hub.

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Sweat Elite Instagram: https://www.instagram.com/sweatelite/

Roman Fosti Instagram: https://www.instagram.com/maratonimees/

Mykola Nyzhnyk Instagram: https://www.instagram.com/nyzhnyk.mykola/

Videographer – Matt Fox (Sweat Elite) Instagram: https://www.instagram.com/mattinglisfox/

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Timecodes:
00:00 – Intro and warm up
11:20 – The Workout
21:50 – Post workout chat

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In today’s video Show Up Fitness teaches you how to design a workout program for a high school basketball player based off of the NSCA’s Needs Analysis and CSCS Prep.
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Learn more ABOUT SHOW UP FITNESS & CHRIS HITCHKO: Chris Hitchko BS Kinesiology, CSCS, Teacher of trainers at Show Up Fitness (13 years total, 7 at National Personal Training Institute and 6-years at Show Up Fitness Personal Training Internship.) Show Up Fitness has private personal training studios in West Hollywood, Santa Monica, San Diego. California & Austin Texas. We’ve helped over 2,000 people pass the NASM-CPT, CSCS and ACE certifications with our study guides. You don’t need to read the textbook or read it from cover to cover. Pass the “best” personal training certification and then spend your time learning anatomy, movement, nutrition, programming, and training clients to gain experience. The average certified personal trainer gets hired at Equinox, Lifetime Fitness, 24-hour Fitness, Crunch Fitness and quits within 12-months because they don’t understand the business side of training, programming or how to sell. At Show Up Fitness we teach the key movement patterns: Squat, Hinge, Push, Pull, Jump, and uni-lateral which translates into the main exercises in the gym: Bench Press, Squat, Deadlift, Military Press, Lunge, Hip Thrust, Pull-Up, Push-Up, Turkish Get-up, and dumbbell rows.

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In today’s video I take you along for an away trip to Mexico with my team to show you what life is like as a professional indoor footballer traveling internationally.

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If you want to burn fat in the quickest amount of time, I recommend you to try today’s workout video!

This is a full-body, no-gym workout that will enable you to burn as much excess body fat as you can by working out for 25 mins everyday! This workout will burn fat all over your body, even the deepest fat underlying beneath your muscles. And while you’re burning fat, you’re also strengthening your muscles and shaping and toning your body with the exercises include in this video.

Good luck and let’s get started!♥️💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Sunday to Friday!

TIMECODES:

00:00 Introduction
00:09 Body Rotations
00:41 Hip Swirls
01:10 Windmill
01:47 Rest
02:19 Cross Jump Jack
03:09 Rest
03:31 Reverse Lunges
04:25 Rest
04:47 Leg Kicks
05:38 Rest
06:05 Cross Jump Jack
06:54 Rest
07:16 Reverse Lunges
08:11 Rest
08:33 Leg Kicks
09:23 Rest
10:10 Split Jumps
10:59 Rest
11:21 Victory Squat
12:15 Rest
12:37 Knee Drive
13:25 Rest
13:52 Split Jumps
14:40 Rest
15:03 Victory Squat
15:56 Rest
16:18 Knee Drive
17:06 Rest
17:53 Skater Jumps
18:57 Rest
19:19 Sumo Squat Dip
20:13 Rest
20:35 Body Extensions
21:26 Rest
21:53 Skater Jumps
22:57 Rest
23:19 Sumo Squat Dip
24:13 Rest
24:35 Body Extensions

Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body!

For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book!

The dumbbells I am using for your reference are 12.5kg each!

The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest!

Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more!

Where the staple appears, this will only be for 1 set at a time!!

SLOW ECCENTIC HEEL ELEVATED SQUAT
SLOW ECCENTIC HEEL ELEVATED SQUAT

PAUSED HIGH SQUAT
PAUSED HIGH SQUAT

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

ELEVATED LUNGE (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

1 1/2 REP ELEVATE SQUAT
1 1/2 REP ELEVATE SQUAT

ELEVATED STAGGER SQUAT (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

B/W ELEVATED KNEEL TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

RAISE – PULSES – RAISE – HOLD – RAISE – PULSES – RAISE

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

SQUAT ROCKS
SQUAT ROCKS

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

FINISHER!

100 x CALF RAISES IN A SQUAT HOLD!

I have really loved the combination of quads & calves in this program!

We don’t train calves or quads specifically often but when we do, we do it good!

Let’s begin week 9!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: https://youtu.be/Ar6J7ySm2cE

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My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

http://www.VigorGroundFitness.com

While finishers make sense from a standpoint of adding some volume and most of mine fall into the metabolic stress category (which is good for muscle building as well), they’re even more so of a tool to get clients what they want (for instance, working on glutes extra in this case).

They’re also great to build camaraderie in groups (struggling through challenges together) as well as overcoming negative mental self talk (“I can’t do this”, “this is too hard”, etc).

👆🏼it gives you as a coach opportunities to help people silence their inner editor and prove to themselves they can do it. And when you do that over and over it helps clients build self esteem over time, one that carries over to other areas of their life!

Finishers have a lot more upside than downside, and no one is gonna “overtrain” (as some people ask me that at times 🤔). Pushing people past their comfort zones is part of what we do.

Oh, and the finisher was multiple rounds of:

▶️ Kickstand RDL Pulses x 45 seconds/side
▶️ Lateral Band Walks x 30 seconds/side
▶️ High Knee to Side Lunge x 30 seconds/side

Minimal break and do 2-3 rounds 🔥

Clients @mj_van @kimigirmus @smurjani

Lonah Salpeter’s second workout of the day during the Special Block includes 20 intervals on the track. 10 sets of 1km + 500m with 1min recovery. Lonah is preparing for the Nagoya Marathon and hopes to lower her 2:17 PB.

Joining her for the second workout is German 2:16 Marathoner Frank Schauer and a couple of local Kenyan athletes.

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Lonah’s Instagram: https://www.instagram.com/lonah_chemtai/

Sweat Elite Instagram: https://www.instagram.com/sweatelite/

Filmed and edited by Angus Teeton (Sweat Elite): https://www.instagram.com/angusteeton/

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