Category Archives: Weight Training

WOD #4

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I’ve been slacking keeping the WOD’s up to date on the blog so its only WOD #4.

Last night we worked on arms, shoulders and core. Good 40 -50 mins workout.

Arms:
1. Resistance band curls 20, 15, 10 reps for 3 different sets
2. TRX 90 degree bicep flex (minor movement) 30 secs  for 3 sets
3. Single arm kettle bell pistols 10 – 15 reps for 3 rounds.

Shoulders:
1. Kettle bell clean and press – 15 reps for 3 sets
2. Inverted kettle bell press – 6 reps for 3 sets
3. Dumb bell shoulder side raise – 10 reps for 3 sets

Abs:
1. Hanging leg raise to chest
2. TRX double knee tucks
3. Decline situp rotation alternate sides w/ stick on back
30 secs each for 3 rounds

And then you can finish with some cardio, such as punching the bags, or running on an incline treadmill doing intervals.

Richmond B.C Bootcamp Maki Fit and Abs Class

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So it’s almost Christmas time, and time for good eats and chocolates. At least that’s what I think of when Christmas comes.
Then its the New Years for 2011, and as usual everyone has a New Years goal. Well if you are like me and put on some extra pounds during Christmas, and now want to shed it, then come try out the Abs Class and Maki Fit Bootcamp. These classes are always different, and provide a great workout. You will be challenged and pushed, but you will have a good time.

If you get the chance, come try the class out, visit dynamicconditioning.ca for more information.

PS. There is now a nutritions class which is quickly gaining in popularity. It happens every Friday. Phone 604-719-8655 to find out more if interested.

WOD #3

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So this time we blasted our arms and back with this workout.

Five sets of each exercise, 20 sec rest between sets and no rest between exercises.

1. Bent over row – 12 reps (25 lb bumper plates each side)
2. Hammer curl – 12 reps ( medium high weight )
3. Lower back extension – 15- 20 reps ( 25 lb medicine ball )
4. Tricep extension over head – 12 reps ( 60 lb dumb bell )
5. Wide arm pullups [lower body completely] – 10 – 12 reps (body weight)
6. highest tension resistance band [ full range of motion ] – 20 reps

After doing the 6 exercises, do 4 – 5 sets of the next 2 exercises to finish.

1b. Single arm dumbell row – heavy weights – 6 reps
2b.TRX tricep extension – 10 reps

This should provide a very good back and arm exercise. At least my arms and triceps felt it.

WOD #2

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Warm-up – perform until your arms are dead….

1. dumbbell hammer curls
2. TRX tricep extensions

Main Course – 3 Stations, do all 3 stations consecutively without rest.

1st Station – perform 6 each

1. 25 Plate a side barbell high pulls
2. 30 lb ball slams
3. 40 lb dumbbell burpees

2nd Station – perform 6 each

1. 45 lb Plate a side barbell high pulls
2. 20 lb ball slams
3. 20 lb dumbbell burpees

if 45 lb high pulls is too heavy, perform 15 each of ball slams and 20 lb dumbbell burpees.

3rd Station – perform 12-15 reps with TRX Band

Perform 1 -3 in order for 1 rep.
1. knee ins
2. Pike
3.Pushup

Cardio

1. Spar

Easy WOD as they said. Now enjoy.

TRX Training

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So we have started training more with the TRX band.

This is definitely a very incredible piece of equipment, yet it is so simple. Just a rugged piece of straps that can withhold a lot of weight.

The rest of the training is based on creativity, body weight, and angles.

We are able to do suspended push-ups, jumping leg lunges, reverse rows, ab workouts. There is a lot to do with the bands. Just simple stuff, that gets your muscles leaner and stronger.

Stay tuned for results in the next couple of months to half a year, but so far the TRX bands are recommended.