We had a little bit of a late start this morning. Last night was Charlie McGinnis' birthday and everyone stayed a little late at the dojo last night.
I've been on a little bit of a kick lately, doing 10 station workouts. Rachel Cosgrove designed a program for the actors in Spartacus: Blood and Sand (It's kind of like 300 -the actors are extremely fit). Their program is a circuit of 10 exercises performed for 1:00, with :15 between them.
We're working our way up. Our first round was :30 on / :15 off, second was :40 on / :20 off, and back to :30 / :15 for the third.
Here is our workout from this morning:
Dynamic Stretching 5 minutes
1. DB Squat + Overhead Press
2. KB Swings
3. Cleans (1KB, 2 Hands)
4. DB Chest Fly*
5. Push Ups
6. Crab Walks (forward and backward)
7. Duck Under (like your ducking under a low door and stepping sideways)
8. DB Bent Over Row
9. DB Straight Leg Sit Ups (holding the weights up towards the ceiling)
10. Boxer Shuffles/Split Jumps (advanced)
*Many people do push ups as a shrug/head banger type movement. Flys serve as a way to activate the muscles of the chest and shoulders before going into push ups.
Keep moving forward,
Charlie
Wednesday, January 20, 2010
Sunday, January 3, 2010
Class Schedule and Location
Monday
6:30 -7:15AM Express Fitness Training
8:00 -8:45AM Pilates Fusion
Thursday
9:00 -9:45AM Express Fitness Training
Wednesday
6:30 -7:15AM Express Fitness Training
Thursday
9:00 -9:45AM Express Fitness Training
Friday
6:30 -7:15AM Express Fitness Training
Express Fitness Training:
A typical class starts with 5 to 10 minutes of power yoga or other dynamic warm up. Then we do circuits of strength, core, and agility exercises. I have two Marines (retired) who tell me it’s one of the hardest workouts they’ve ever done. Each circuit takes anywhere from 4 to 7 minutes, with a minute of rest between rounds.
You’ll move fast enough to work hard, but not so fast that you’re just lurching your way through your workout. You’ll get a great workout and still have plenty of energy to get through your day.
Pilates Fusion:
A mix of Pilates, yoga, and strength. Fill in the gaps left by traditional workout routines. No reformer, no funny breathing, no excuses.
Location:
Aikido of Cincinnati
4727 Red Bank Road
Cincinnati, Ohio 45227
513 561-7202
Click here for a map
Try your first week for free! Email me at: charlielevine7@gmail.com and let me know to expect you.
Cost:
One Class $15
Ten class pass $110
One Month Unlimited $120
Three Months Unlimited $300
6:30 -7:15AM Express Fitness Training
8:00 -8:45AM Pilates Fusion
Thursday
9:00 -9:45AM Express Fitness Training
Wednesday
6:30 -7:15AM Express Fitness Training
Thursday
9:00 -9:45AM Express Fitness Training
Friday
6:30 -7:15AM Express Fitness Training
Express Fitness Training:
A typical class starts with 5 to 10 minutes of power yoga or other dynamic warm up. Then we do circuits of strength, core, and agility exercises. I have two Marines (retired) who tell me it’s one of the hardest workouts they’ve ever done. Each circuit takes anywhere from 4 to 7 minutes, with a minute of rest between rounds.
You’ll move fast enough to work hard, but not so fast that you’re just lurching your way through your workout. You’ll get a great workout and still have plenty of energy to get through your day.
Pilates Fusion:
A mix of Pilates, yoga, and strength. Fill in the gaps left by traditional workout routines. No reformer, no funny breathing, no excuses.
Location:
Aikido of Cincinnati
4727 Red Bank Road
Cincinnati, Ohio 45227
513 561-7202
Click here for a map
Try your first week for free! Email me at: charlielevine7@gmail.com and let me know to expect you.
Cost:
One Class $15
Ten class pass $110
One Month Unlimited $120
Three Months Unlimited $300
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