Workouts

Quick 20 Minute Workout

COMPLETE AS MANY ROUND AS POSSIBLE IN 20 MINUTES Be sure to complete a warm-up before beginning. 15 – ADVANCED BIRDDOG EACH SIDE 15 – REVERSE LUNGE WITH A KNEEE ON EACH SIDE 15 – SIT-UPS 15 – BENTOVER ROW 15 – OVERHEAD PRESS   15 – ADVANCED BIRD-DOG EACH …

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Total bodyUncategorizedWorkouts

Quick 20 Minute Beginners Workout

Complete as many rounds as possible in 20 minutes- 20 – Jumping Jacks 10 – Assisted Squats 10 – Push Ups 10 – Sit-Ups 10 – Bentover Row with an Underhand Grip Jumping Jacks – 20 – Reps Assisted Squats – 10 – Reps Push-Ups – 10 – Reps Butterfly …

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Total bodyUncategorizedWorkouts

Quick 30 Minute Workout

  Barbell Weighted Reverse Lunge W/Knee Overhead Press Bent-over Row W/Underhand Grip Sit-Up

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BlogTriathlonUncategorizedWorkouts

Tri to Be Fit: A Beginner’s Guide to Triathlons

  One of the best shirts I’ve seen since getting serious about triathlons myself reads, “Triathlon: What doesn’t kill you only makes you stronger. Except sharks, sharks will kill you.” I had to smile, coming from a running background, the idea of open water swimming in more than just a casual, …

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BlogLegsRunning

4 Moves To Keep You Running Stronger Longer

Strength training is often the last thing a runner wants to do but if you take the time to do it, you’ll see some huge gains in performance and a reduction in injuries. These four exercises build strength while promoting flexibility to keep you running stronger and longer. Try adding …

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BlogTotal body

Stay Fit with this Fast 30 Minute Workout!

The winter months seem to keep everyone so busy, making lack of time the go to excuse for not working out. You work all year to keep yourself fit and keep your conditioning right but these busy months can put you so far back; statistically people gain 10-15 pounds the …

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BlogLegsRunning

Time to Step it Up

You may be aware of the benefits of hill training incorporated into your running or workout routine, but what do you do when you live in the 904 with very few hill options and the main street bridge loop is under construction? Consider peppering in some stadiums or stair climbing …

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Legs

The Ideal Squat

A few simple rules of proper technique All athletes practice it for strength and mobility, yet it’s all too often performed improperly. Here’s how to correct common mistakes for increased performance and a reduced risk of injury.   This is how your air squat should look, with some variations depending on your …

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Issue 24 • May 2014Shoulders

Summer Shoulders

I am a woman, a runner, a nurse, a personal trainer, a dog lover, and a stair mill junky. I have legs. All of my fit friends have knock out legs. As women, we tend to focus on our lower half by default and therefore become unbalanced. It shows in …

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CoreIssue 23 • April 2014Total body

Tri a Core Workout

Core training isn’t everyone’s favorite; however, all three disciplines of triathlon require core strength and stabilization. Whether you love crunches or hate them, this article will give you a much better idea of how to correctly train and strengthen your core while triathlon training. It’s important to remember that the …

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