Fitgirl: Sparticus 2.0 (Thanks Patrick Boyd)

Thanks for sending me this link Patrick.  Tried the work out yesterday, liked it!  Jeremy & I are thinking of alternating between the 2 Sparticus work outs.  1 each week.
http://my.menshealth.com/workout/The-Spartacus-Workout-2.0

We didn't end up doing the whole thing, read it wrong.  You are supposed to do Circuit 1 * 2 sets, take a 2 minute break, and repeat.  And then do the same with Circuit 2.  We screwed up and only did the circuits 2 sets each, but it still ended up being a good workout! (short, but good)

We used Kettle Bells instead of Dumbbells for all of the exercises, except 1 (the squat to push press).  You do each exercise for 40 seconds, and then 20 seconds to recover, and moving onto the next exercise in the circuit.

Circuit 1:

1. Dumbbell High Pulls (we used 30 lbs. KBs)
2. Reverse Lunge Holding 1 Dumbbell in opposite arm that leg is stepping back (used 20 lbs. KB)
3. DB Swings: 20 seconds per arm (30 lbs. KB)
4. Squat Push Press (10lbs Dumbbells, next time I will use 12 lbs)
5. One Hand, One Leg Row: they have you putting one hand on a bench, we just balanced on the one leg with opposite hand/arm doing the row (20 lbs. KB)

***note: when an exercise is one sided, the next time through the circuit you do the other side

Circuit 2:

1. Dumbbell Diagonal Wood chop (we used 20 lbs. KBs)
2. Elbow Plank, walk up to Push up position & back down
3. Rotational Dumbbell Single Leg Dead lift: reaching opposite hand down to opposite foot (20 lbs KB)
4. Squat Thrusts
5. Weighted Jump Squats (20 lbs KB)

I really liked that there is a balance component with this work out, unlike the first Sparticus.  Give this workout a try and let me know what you think?

Fitgirl: Today's workout with friend Danielle

I know you are all wondering "where the heck is Fathead?"  You gotta wait just a few more days, he will be officially done his Masters' this Thursday, believe me, I cannot wait!  He hasn't been working out, but he is going to be back on track to finish his P90X, I think he said that he has 5 weeks left of it, so stay tuned!

Danielle & I did a work out today, this is what it looked like:

A. Kettle bells 30 seconds each:

• Left Swing
• Left Clean
• Left Press
• Double Hand Swing
• Right Swing
• Right Clean
• Right Press
• Double Hand Swing
• 10 Burpees

- Rest 

- Plank Tabata (20 sec work:10 sec work * 8)

-Rest

-Repeat A

-Rest

B. 15 of each

• Jump Squats
• Mountain Climbers (per side)
• Dumbbell Push Press
• Pushups

-Rest

-Repeat B

-Rest

-Double Hand Swing Tabata (20 sec work: 10 sec recovery * 8)

And then we hit up the treadmill for 10 minutes to finish up the workout :-)

Thanks Danielle!

    

Fitgirl: Kettlebell Class 3/8

Sorry for the late post, this is the kettle bell workout that Kirsten put us through on Sunday:

Warm up: 

• Lunges: Same leg forward, back, and forward diagonal (alternating sides)
• Squats
• Inch worm with 1 push up: Hinge forward at the hip, place hands on floor, walk hands out to push up position, do 1 push up

       **This warm up was used through out the work out as bodyweight drills between kettle bell circuits.

KB Set One: I cannot remember if we did 30 sec or 1 minute of each (I believe it was one minute)

• Double Hand Swing
• Overhead Press
• Sumo Squat High Pull
• Overhead Triceps Press

Body Weight Drills One:

See warm up, but inchworm we did 2 pushups; 1 minute of each

REPEAT KB & BW DRILLS 1 MORE TIME

KB Set Two:

• Double Hand Swing
• Halo around head
• Sumo Squat High Pull
• Halo

BWDs Two:

See BWDs One, but squats with KB

REPEAT KB & BWD'S 1 MORE TIME

KB Set Three:

• Around the body 360's
• Around the body with a stall (pull weight up in front close to chest, and push it away in the other direction)
• Squat with figure 8 around the legs
• Squat with figure 8 other direction

BWDs Three:

See BWD's Two, but Lunge with KB

REPEAT KB & BWD'S 1 MORE TIME

KB Set Four: We did this set only 1 time & with out BWDs

• Alternating 1 hand swing
• Clean lift Left (this is when you pull the weight snug into your core area)
• Clean lift Right
• Clean and OverHead press L
• Clean and OH press R

Swing Round: My grip strength is always challenged with this last set...good thing we only do it once!

• Double Hand Swing
• Sumo High Pull
• Dbl Hand Swing/High Pull Alternating
• Left Hand Swing
• Right Hand Swing
• Alternating Swing
• Left Clean
• Right Clean
• Left Clean & Press
• Right Clean & Press

Floor:

• One arm chest press on the floor with hips in a isometric raise 10 reps each side 
• Side planks with row pull 10 reps each side
• Holding KB, V sit scissor legs

It was a fun workout, as usual.  If you are looking for a challenge, I highly recommend Kettle Bells!  

We have 5 more classes left :-)

Fitgirl: Step Into Spring at the Downtown YMCA March 26th (step routines included)

Yesterday we had a super time during our Step Into Spring fitness class!  A 2 hour step aerobics class with a hilo aerobics component with multiple instructors.  It really brought me back to when I first started instructing fitness, my fave class was step.

We started with hilo, Scott M. did this portion, it was soooo much fun!  It was super intense, our heart rates were definitely up there, and it was only the first 25 minutes of our 120 minute class.

We had all of our favorite step aerobics instructors...Linda W. & Linda C., Sheralyn, Adrian, & Scott T., I really do believe the the YMCA of Regina has some of the best step aerobics instructors around!  Check out one of the classes at the Downtown YMCA, MWF at 12:10-12:50pm, Fri at 4:30pm, and Saturday at 10am.

I instructed the last step portion, I haven't instructed step for awhile, but had a great time, the vibe was awesome.  Here are my combo's that I did:

Combo 1:
2 Basics R
1 Basic of the top R
Step touch R & pivot to face the bench
Step touch L
1 Rpt Hamstring Curl
2 Alternating Knees Corner to Corner

Combo 2:
2 L steps Corner to Corner
On the second Lstep pivot quarter turn
1 Over the top
1 Half Hop
1 Turn Step
1 Squat (with one foot on the bench)

Combo 3:
2 A steps over the top (vertically, not horizontally)
1 Diagonal Over the top
4 Hops back on the floor
1 Up and Straddle the Bench; Up and Straddle off (so you are on the other side of the bench)
1 Side Leg Lift


**All combinations are self reversing.

We had snacks & gatorade :-)  We are already looking forward to doing this again in the Fall!!

Fitgirl's Friday Workout: "Chrissy" Challenge & Hot Yoga

I do Hot Yoga every Friday after work, I go to Bodhi Tree Yoga on 13th Avenue for their 5:45pm Hot Yoga Class.  The instructor is always very pleasant, giggly & smiley.  Her yoga training is Anusara (I believe), so this class is not the traditional Bikram Hot yoga (which I am looking forward to trying when we go to Chicago).  There is some vinyasa's in the class, we hold some poses, and we do some core work, she changes it up for whatever the class is interested in doing.  The room is nice & warm, the one night I think the temperature was up to 41 degrees Celsius!

Bodhi Tree is having registration for their next session right now, so you can register for a specific class if you would like.  I purchase a punch card pass because sometimes I have to work on Friday nights.  You can also purchase a day pass, my mom did this last night.

If you are planning to come to this class, make sure to come early, it fills up quickly!
http://www.bodhitreeyoga.com/

"Chrissy"
Kirsten and I did this kettle bell work out on Friday when she got to work.  Agatsu Kettlebell Instructor Certification uses this work out as part of their certification process.  The work out is done for time, Kirsten and I did it in 15 minutes and 34 seconds.

We did a few laps around the track to warm up, we were both dreading this work out, knowing how crazy hard it is.  The first time we did it, we were standing around talking to someone after, and I thought I was going to pass out, yikes! lol

The work out: http://www.youtube.com/watch?v=TCsVnvubjYo

• 30 Burpees: these are full burpees.  We came all the way onto the floor (supposed to be like a push up, but it did not look like one lol), and the jump at the top of the movement is a tuck jump.  You try and keep the best form as you can, but it is tough! 
• 20 Two Hand Kettle Bell Swings
• 25 Burpees
• 25 Two Hand Swings
• 20 Burpees
• 30 Two Hand Swings
• 15 Burpees
• 35 Two Hand Swings
• 10 Burpees
• 40 Two Hand Swings
• 5 Burpees
• 45 Two Hand Swings

CHALLENGE:  Do this work out and time yourself, post it, along with the KB weight that you used.  BTW Kirsten & I used 25 lbs. KB's, not much, but by the end I was glad that we chose a lighter one lol

Fitgirl's Session 3 TRX

I really enjoyed today's TRX group training class!  After the warm up we did each circuit 2 times:

1. Lower Body: Alternating Curtsey Lunge with a lateral leap  1 minute
    Upper Back:  High Row (elbows shoulder height); 45 Degree Row; Low Row (elbows in)  30 seconds each
    ____________________________________________________
2. Lower Body: Squat or Jump Squat 1 minute; 1 Legged Squat 30 seconds each
    Upper Body:  Biceps 30 sec; Biceps Clutch (Pull hands to chest, elbows out wide) 30 sec
   ____________________________________________________
3. Chest: Push up 30 sec; Pike 30 sec; rest 10 sec; Atomic Push up 20 sec
    Triceps/Core: Kneeling Preacher Triceps 30 sec; Kneeling Roll Out 30 sec
   ____________________________________________________
4. Lower Body: Jumping Alternating Side Lunges 1 minute
    Shoulders: T Shoulders 30 sec; Y Shoulders 30 sec; High Shoulders 30 sec
    ____________________________________________________
5. Core: Supine Leg Lowers 1 min; Hands in TRX Supine Curl Ups 1 Min (did this only 1 time through
   ____________________________________________________

We stretched to finished :-)

Fitgirl's TRX workout with Hilarie

Hilarie is a good friend that I personal train and we also work out together every once in a while, she is one of the YMCA's fitness instructors.  Today we did a TRX workout, that is what she wanted to do.
We started with a 5 minute elliptical warm up.
The work out was 4 exercises in a row of 30 seconds each with a 30 second recovery before we went through the circuit 1 more time.  In between circuits are 2 minute jump rope.
Circuit 1:

• Alternating Curtsey Lunge Option: to add a lateral leap in between each lunge.
• Squat Jump's
• Row
• Full Body Fold: This one you flex at your hips, taking weight back; Then you extend forward to a tall position using your hips, back and shoulders (arms are extended overhead the whole time)

Circuit 2: 1 foot in the TRX

• Balance Side Lunge with a 1 arm dumbbell overhead press
• Balance Lunge with a 1 arm dumbbell lateral should raise
• Burpee
• Pushup

Circuit 3:

• Biceps
• Runners Start
• Triceps
• Kneeling Roll Out

Core Circuit:

• Pike
• Pendulum: plank on forearms and swing legs side to side
• Supine Hip Pull throughs

And done!

Fitgirl: Mens Health Spartacus work out

http://www.menshealth.com/spartacus/workouts/

One of the YMCA Fitness Volunteers spread the word on this work out, it is a fun,high intensity circuit of 10 exercises that you do 3 times through.  You do each exercise for 1 minute each, and then there is a 15 seconds transition time, but I skip the transitions so I can get the workout down ASAP.  After the full circuit of 10 exercises you can take 2 minutes to recovery, and then back through the circuit 2 more times.

Check out this youtube clip of the work out:
http://www.youtube.com/watch?v=sKH3KZCOm38

For weight I use 10 lbs & 15 lbs dumbbells and a 25 lbs. Kettlebell.
1. Goblet Squat: KB
2. Mountain Climbers
3. Single Arm KB Swing (30 sec each side)
4. T - Push ups 10 lbs.
5. Split Jump
6. Dumbbell Row 15 lbs.
7. Dumbbell Side Lunge 15 lbs.
8. Push up Position Row 15 lbs.
9. Lunge with Core Rotation KB
10. Push Press 10 lbs.

This is a good workout to get the heart rate going but still do some muscle conditioning.  I definitely recommend giving it a shot!

Fitgirls Second TRX Suspension Training class

I really do love TRX!

Here was today's workout: 30 seconds of each exercise * 4 sets of each circuit (30 seconds recovery b/w each circuit.

1. Squat with weight shifted to one leg; on 3rd & 4th set we went into single leg squats
2. Chest Press
3. Squat Jumps Option: Squat and up on toes

1. Balance Side Leg Lunge
2. One arm full body row
3. Standing Hip Drop (Lateral Flexion)

1. Step Back Lunge without putting foot down; on 3rd and 4th set option of adding a jump
2. Biceps
3. Triceps

1. Supine Roll ups
2. Side Plank with Options: of having top arm extended above or adding rotation with top under (coming under armpit)
3. Oblique Pike

TRX'ers, send me your favourite workouts so I can try them with my classes!

Fitgirl Abs & Core Class 5:20pm Thursday's at Downtown YMCA

I had to instruct an Ab's & Core class on Thursday, the instruct pulled her back (kind of ironic lol, not during the class though).

I decided to do a circuit class with stations.  The first time through the stations were 1 minute long with 15 seconds for transition.  The 2nd time through we did 45 seconds with the 15 seconds transition.  The class is 50 minutes long.

1. BOSU Mountain Climbers (fast or slow)
2. One Leg Balance with opposite hand reach down to floor: Option to add a one leg jump on the way up
3. Same as #2 but with other leg
4. Stability Ball Crunches
5. Stability Ball Pike
6. Standing Lateral Flexion (with dumbbell)
7. Same as #6, other side
8. Ski Abs (Push up position, jump both feet towards one elbow, then back to pushup position, jump feet to other elbow. Option: Pushup position, bring one knee in towards elbow, alternating)
9. Medicine Ball V Sit Russian Twists: Option to do with no weight.
10. Pushups
11. Medicine Ball Woodchoppers
12. Stability Ball Dead Bug
13. TRX Kneeling Roll Outs
14. Plank with Alternating Dumbbell Row
15. KB Around the Body (360's)

Let me know if you have any questions on the work out moves.  The class seemed to have a good work out!

1st TRX Suspension Session

Last Thursday was the 1st class out of 12.  I have for sure 5 people registered, and I think 1 more person will be joining in.  The group is very diverse in their fitness levels and TRX experience.  I had to go through the basics prior to starting the work out, just to make sure they understand proper form and technique.

I usually use the TRX in the warm up, going through squats, side lunges, forward lunges with chest stretch, etc.
The work out was 3 exercises back to back for 30 seconds each, for a total of 1.5 minutes, and then a rest of 30 seconds.  We did each circuit 2-3 times through.

Circuit 1: * 3

1. Squats
2. Rows
3. Jumping Jack Squats: Option of doing regular squat and coming up onto toes.

Circuit 2: * 3

1. Alternating Step Back Lunge: Option of not place the foot down on floor as you step back
2. T Position Deltoids
3. Runners Start 1 Leg: Option is to add a hop, or just come up on toe.

               The last time through this circuit we did 30 seconds on L leg, then R.

Circuit 3: * 2

1. Pushups: Option of doing pushup on knees with out feet in TRX or with feet in TRX.  I have one person in the class that can barely do a pushup from the knees, so this is what I am getting her to do.
2. Pike: Option of holding plank position out of TRX
3. Atomic Pushup Combo of 1 & 2 (1 of each alternating): Option of doing a pushup on knees, then up to plank position and hold for a couple seconds (alternating)

Circuit 4: * 2

1. Hamstring Curls: Option of doing Supine Hip Raises, without feet in TRX
2. Hip Pull Throughs: Option of doing a Supine Table Top position with out feet in TRX
3. Kneeling Roll Outs 

I have had really great feedback on strength and endurance increases from participants.  I love TRX Suspension Training!

Kettlebell Workout Number 2

It was an awesome one today!  The group has dropped in numbers, a few people found that it was just too tough for them, I wish they would have stuck it out, gotta challenge yourself!

Set 1 KB:

• Two Handed Swing
• Halo
• Sumo Squat High Pull
• Over Head Press

Set 1 Total Body Drill:

• Squat with Kick
• 10 Burpees

Set 2 KB

• Sumo Squat HP
• Triceps OH Press
• Two Handed Swing
• Around the Body (360 degree)

Set 2 TBD:

• Squats with Kick
• 8 Burpees

Set 3 KB:

• Sumo Squat with High Pull and Swing (alternating)
• Sumo Squat with HP
• Two Handed Swing
• Squats

Set 3 TBD:

• Squat with Knees
• 6 Burpees

Set 4 KB:

• Alternating Swing
• HP Punch
• Clean
• Round the body with Stall

Set 4 TBD:

• Squat elbow to knee & punches
• 4 Burpees

Set 5 Swing Round:

• Two hand swing
• Sumo HP
• Two hand swing/ HP
• Single Arm Swing 
• Alternating Single Arm Swing
• Single Arm HP Punch
• Single Arm Clean

Core:

• Standing Russian Twist
• Scissor legs
• Side Plank with Row
• Roll ups
• Lying Russian Twists
• Adduct scissor legs

Everything was 30 seconds long in length.  It was a tough workout!  My grip strength was definitely challenged!

 On another note, I am going to start this 90 day challenge:

http://chantelbarton.myvi.net/challenge

I`ll let you know how it goes!

Wednesday's Fitgirl Workout

I am a little late and behind with my posts, but it has been a really busy week...so busy that I even had a day where I had no time to work out (and I work at a fitness facility)!

Wednesday I went to a friends Group Cycling class, I have been meaning to go for sometime, but just haven't had the chance.  Chandra does every second Wednesday at 5:30pm at the Downtown YMCA.  Enjoyed his class, but I do have to admit that I really am not crazy about group cycling.

I really enjoyed this one drill that he did that was 22 minutes long!  we did a minute of a drill then recover for 1 minute, but each work session we would add another minute drill.
 For example:
1 minute sprint, 1 minute recovery;
1 minute sprint, 1 minute standing climb, 1 minute recovery;
1 minute sprint, 1 minute standing climb, 1 minute seated climb, 1 minute recovery; and so on.

Thanks for the great workout Chandra!

Biggest Loser Work Out: Bootcamp DVD

I bought this DVD at the end of last week.  I tried it Friday and did it today again.  I would say that it is a good work out if you use heavy enough weights.  I used 10 lbs. dumbbells.
There is 3 levels to this work out.  You would do 5 minute warmup at the beginning and 5 minute stretch at the end.  For the first 2 weeks you just do level 1.  The next 2 weeks you would do level 1 & 2.  The last 2 weeks you do all 3 levels.

Level 1: 20 minutes

• 1 arm row
• Alternating rear lunges
• Wide row
• Rear lunge with wide row

• Cardio burst: 4 step touches forward and walk back for 8.  You can make this harder by doing 4 skate jumps forward and run back for 8.  If you want to make it a little bit hard the run backs change to 4 jacks back;  This burst finishes with jumping jacks.

• Pushups
• Walking side to side pushups

• Squats
• Shift to one leg squats
• Front scoops with your arms...hard to explain what this is.
• Combine the squat and front scoops
• Alternating front scoops

• Cardio burst: hook upper cuts & quick football feet with 180 degree jumps

• Biceps curls to overhead press and change to alternating.
• Side lunge
• Side lunge with bentover triceps extensions
• alternating triceps extensions

• Cardio bursts: Lateral hop squats and then hold isometric squat

• Standing opposite knee to elbow obliques
• Standing side flexion

Level 2: 15 minutes

• Step Back Lunge; then add the knee lift; then change the knee to kick; and finally add overhead press.

• Cardio: holding weights jumping jack legs (I found this really got my heartrate up!!)

• Wide Squat; add squat thrust (either step back or jump legs back)
• Hold plank position: tap alternating legs out to the side or jumping jack legs
• Wide Squat: arms down low and up to Y position
• Y Overhead Press with a isometric plie squat

• Medicine Ball Pushups (1 hand on ball, roll to other side)
• V-Sit Russian Twist; Knee tuck ins; Hold

• Dips with 1 leg extended
• Hold table position with leg extended

• Alternating Curtsey Lunges
• Isometric  Curtsey with OverHead Triceps Extensions
• Triceps Overhead Extensions

Level 3: 10 minutes

I was hoping this last level would be kick butt, but it was far from that!

Using a STRETCH BAND:

• 2 Arm Row
• Balance Leg Extension (band under foot)
• Biceps Curl

• Chest Press
• Chest Press Across to one side and then other
• Alternating Punches

• 1 Arm Lateral Raise
• 1 Arm Front Raise
• 1 Arm Triceps Extension

• Alternating Punches with isometric squat...speed up the punches

I think that this work out should have more cardio intervals, because of the Bootcamp title.  I do enjoy it for some muscle conditioning, a nice workout to do at home.

Day 3: Cardio with Jeremy

Cardio is not my favourite thing to do, so I made a mini triathlon for myself that keeps me a little more motivated to get through it.  I stole alot of it from the Y-Tri that we had at the beginning of March.  

The work out, try it out and let me know how it goes:

• 12.0 trip on the Keiser M3 bike (group cycling bike).  The trip is something to do with how many revolutions you do, it's not kilometres or miles.  I kept a gear of 8, but I think I should increase this next time, and did a rpm of ~ 110.  I am not sure how long it took me, it would be around 20 minutes.
• 2.0 mile on the treadmill.  The first mile was at a speed of 8.0 mph, then I did 0.5 miles at 8.5mph, the last 0.5 miles was back down to 8.0 mph, it took me just under 15 minutes.
• 1000 metre on the rowing machine.  I choose a tension of 5 / 10, it took me 4:18 minutes.

I get really bored trying to run longer on the treadmill, so this is a good workout for me to do.  And doing it with Jeremy, one of my personal training staff, helps the time fly by a little quicker!  

Monday evening's I instruct a Ladies Yoga class.  I plan to do some core in the class this evening.

Day 2: Fitgirl's Kettlebell Workout

I just started an 8 week Kettlebell class today at the YMCA.  Cost is $92.00.  I think this will be a fantastic way for me to make sure I do something active on Sunday's.

I went to the gym a little early to do a little bit of cardio to start.  Kept it simple and easy to save some energy for the class.  Did 2 miles at 6.0 mph.

The class is at 1:15pm which many might not like because it is in the middle of the day, but i kind of like it because I do not have to rush there in the morning, and I still have plenty of my day left after.  Registration is full for the class, so it must work for others as well.

Okay, let's get to it!
The warm up included some jumping rope, high knee runs, butt kicks, and a little dynamic stretching, it was a good start.  Then Kirsten went over the basic biomechanics of how to do a proper squat.
The work out consisted mostly of 30 second work periods and alternating between 2 different exercises 2 times through, equally 2 minutes.

1. Double handed swings             35lbs.
2. Overhead Press 1st set / Triceps Press 2nd set         30 lbs.

1. Sumo squat upright row           35 lbs.
2. Figure 8 squats                        25 lbs.

1. Double hand swing & sumo squat upright rown 1 of each               35 lbs.
2. Isometric squat with 1 arm row    30 lbs.

1. 1 arm swing                            35 lbs.
2. squat                                       35 lbs.

1. 1 arm clean                              25 lbs
2.  bicep curl with a scoop straight out         25 lbs

1. Around the body (360's)          30 lbs.
2. Standing Russian twist              30 lbs.

1. Windmill                                  25 lbs.

on the floor:
V sits & seated Russian twists      25lbs

Felt great after the work out, I would highly recommend this type of work out.  I like it because it worked on strength, cardio, and flexibility all at the same time.  This work out would be great for someone who wants to try something a little different than their usual weight lifting work out.

This would not be a good workout for individuals that have knee, hip, or lower back issues, because you are using these areas through out the whole work out.

Out of 5 stars I would give this a 3.  I am sure as I get used to it, and the class flows a little quicker it will quickly move up to a 4 or 5.  The instructor is very knowledgeable and encouraging!


If you have any questions about any of the moves mentioned here, please do not hesitate to ask!

Day 1: Fitgirl's workout

My first official workout for the blog!

I went to the YMCA this morning and did an Intense Intervals class.  The typical format of the class is to alternate 2 drills two times through for 1 minute each.  So, you work hard for 4 minutes, and then you get 1 minute recovery before the next set of drills.

The workout today was instructed by Brad, he shares this class and time slot with another instructor.

We started with a dynamic warm up and then got started!!
1. Bench toe taps
2. Bench step back lunge with a knee or kick.

1. Bench squat over the tops
2. Wall sit

1. Wide squat with a diagonal lateral raise (12 lbs. dumbbells)
2. Tuck jumps

1. Squat thrusts with a jump at the top
2. Triceps pushups (I had to do these from my knees)

1. Wide squat with upright row (12 lbs. dumbbells)
2. Shoulder Press

1. Ball Pushup
2. Ball prone hip extensions

1. Ball supine hamstring curls
2. Ball passes (feet to hands, and back)

Stretch!

Brad does a great job with giving adaptations to participants, he is very encouraging and makes you want to push yourself hard!
I wouldn't recommend this workout to newbies to fitness, but if you have been going to the gym for awhile and want to challenge yourself, check it out!  

Who are we?

Fitgirl: My name is Chantel.  I am a Fitness Director at a YMCA.  In university I took Kinesiology.  I love fitness!  I am a certified YMCA fitness instructor since 1997.  I instruct everything from cycling to yoga, to step aerobics.
I wanted to start this blog because I love trying new fitness trends, dvd's, and equipment.  I have a job and a lifestyle that allows me to have time to try all sorts of new trends, and I know that not everyone has that time.  Let me try out the trend for you!
Future blogs will include some of my favourites: Insanity DVD's, TRX suspension Training, Kettlebells, and Hot yoga.  And others are: P90X DVD's, Turbo Fire DVD's,  Wii Fit/Active, running, group cycling, muscle conditioning, metabolic conditioning, intervals, etc.  I just bought a couple of Biggest Loser DVD's as well.

Fathead: My name is John.  I would say that fitness has been an occasional "hobby" in my life.  My athletic background includes being the captain of my Grade 8 basketball team (at a towering height of 5'9") and losing a game 110-6 to rival team, dropping out of high school gym in Grade 9, and having the honoured distinction of being a member of the only Huntsville High School soccer team to not win a game all season (we did manage to squeak out a 1-1 to a private school).  It is only recently that I began getting serious about my overall health.
My goal, other than appeasing my lovely girlfriend, is to provide a layman's perspective on this unusual world of exercise.  As I look at the mountain of workout routines, strange fitness equipment (like the seatbelt meets Inquisition torture device known as the TRX) and claims of "super ripped abs in only 3 weeks!!!" I mostly find myself scratching my head.  What works and what doesn't? What's a waste of money and what isn't?

We are definitely at the far ends of the fitness spectrum but I think our experiences will help guide people to finding the right fitness regime for the right person.