Sat

Warm-up
10 push ups
10 crunches
10 wide push ups
10 crunces
10 tricep push ups
10/10 bicycle crunces
20 sqauts
20 crunches
20 lunges
20 squats
20 calf raises
20 crunches
Repeat 3x

Then for running
Spartan Run-For our advanced clients
1. Run 1 mile
2. 100 pushups in as few sets as possible
3. 100 crunches
4. Run 1 mile
5. 75 pushups in as few sets as possible
6. 75 crunches

Run walk 1 mile with push ups for our less serious runners!!

Carpe Diem! No wussing out on me now!!! Today RUN 3 miles! Lets go you can do it, if you can run more even better! Start early or run later when its cool out!! In addition to your run add in 25 push ups, 25 dips and 100 crunches repeat 2x!

Rock your body Challenge July 7

Whats up Fitness by Fitz challengees? We are going to Rock your body today...Literally! Find a mirror, any mirror will do. Look into the mirror, what do you see? Take all negative thoughts out of your mind and find 2 things you like, when your working out today think of those 2 things!!!

Cardio 45 minutes
rocking sit up for 5 min sit on the ground pull your knees into your chest and rock until you can get up unassisted. repeat for 5 minutes

squat jumps 25
walking side lunge 25

repeat exercises

Aee you Friday

Wed July 6th!!! Welcome JULY!!!

How was your weekend? I trust you did some sort of exercise and steered clear of desserts? Today it will be important to warm up, so that you can get that extra bit out of your workout!

Warm up

Run 2 miles
Stairs for 15 minutes
@00 crunches
50 push ups any style
Cool down

See you Thursday!

Rock your body Sunday July 3, 2011

Warm up for 10 minutes

Whatever cardio you choose 15 MINUTES--make it count however!

Run 2.5 miles and walk for .5 miles!

200 crunches
100 squats

Make sure your drinking plenty of water this week and stretching after all workouts. It essential to stretch to reduce the lactid acid build up in the body (THE BURN YOUR BODY FEELS) after a workout. Make sure you up your protein intake while your doing such high intensity workouts. Sufficient intake of protein for runners and people involved in high intensity trainings should consume around 64g protein a day on the days they are training. Good Luck!!! Happy 4th everyone, tomorrow have fun and we will resume on the 5th!