The Daily SWEAT: Your guide to fitness, daily workouts, and other useful info

Tuesday, January 31, 2012

1/31/12- SWEAT TRX

Chest Press 10
Squats 10
Rows 10
Step back Lunges 20
Triceps Extension 10
Pistol Squat 10
Bicep Curl 10
Atomic Pushup 10
Knee In 10
A Frame 10
Pendulum 20
Runners 20
Plank :60
Bridge :60
Hamstring Runners 20
Oblique Twist 20
SL Lunge 10

Complete as a circuit. Rest two minutes and repeat two times for a total of 3 sets. Good luck!

Sunday, January 29, 2012

1/29/12- Tabata Mix

Perform Tabata intervals for each of the exercises (:20/:10 for 4 minutes), resting 90 seconds in between sets. Good luck!

3)Jumping Jacks
5)Jump Lunges
7)Ball Slams
8)KB Swing

Saturday, January 28, 2012

1/28/12- Pyramids

Today's WOD utilizes pyramids for reps. Start with 5 reps for the first set, then 10, 15, 20, and back down to 15, then 10, then 5 to finish up. Complete all exercises in the circuit before increasing or decreasing reps. Good luck!

Elbow to Hand Plank
Jumping Jacks

Wednesday, January 25, 2012

1/25/12- Plank Galore

Elbow Plank :60x3
Side Plank :30x3
Spiderman Plank :60x3
Squat Jump 10x3
Pushups 15x3
Elevated Plank :60x3
SL Bridge :60x3
Hand Plank :60x3
SAR 20x3
Fingertip Plank :45x3
Jump Alternating Lunges 20x3
Swiss Ball Plank :45x3

Sunday, January 22, 2012

1/22/12- The G-Men Workout

As the Giants prepare for the 49ers and the Pats get ready for the Ravens, let's gear the WOD around the two games. Use the commercial breaks to complete the WOD, essentially going for 2-3 minute bursts, with the exercises changing each quarter. Good luck and Go G-Men!

Patriots vs. Ravens
1st Quarter: TRX Chest Press
2nd Q: TRX Suspended Lunge
Halftime: Rowing
3rd Q: TRX Squat Jumps
4th Q: TRX Plank

Giants vs. 49ers
1st Q: TRX Pistol Squats
2nd Q: TRX Rows
Halftime: Rowing
3rd Q: TRX Hip Drop Back Extension
4th Q: TRX Rollouts

Saturday, January 21, 2012

1/21/12- Obliques and Bands

Complete as circuits:

1)Band Hold :60x3
Band Chest Press 20x3
MB Rotation 15x3
Squats 20x3
Band Wood chops 15x3
2)Band Lawnmower 15x3
Pushups 20x3
MB Russian Twist 20x3
Band Rows 20x3
Side Plank :45x3
3)TRX Pendulum 10x3
Burpees 15x3
Band Baseball Swing 15x3
Band T-Fly 15x3
Spiderman Walk Out :60x3

Thursday, January 19, 2012

1/19/12- Walk/Run

30 minutes alternating between 1 minute of walking and 1 minute of running at 70-80% max effort.

Wednesday, January 18, 2012

1/18/12- Tabata Jump Rope

Complete 5 rounds of Tabata intervals with a jump rope. Rest 90 seconds in between intervals. Good luck!

Tuesday, January 17, 2012

1/17/12- KB Complex

Complex 1:
Swing 10
Suitcase 10
Single Arm Row 10
Shoulder Press 10
Squats 10

Repeat 3 times for a total of 4 sets

Complex 2:
Turkish Getup 10
Overhead Swing 10
Single Arm Clean 10
Swing and Catch 10
Single Arm Deadlift 10

Repeat 3 times for a total of 4 sets

Monday, January 16, 2012

1/16/12- 5 mile run

New Group Class Schedule

Beginning in February, we're adding classes to our current schedule as well as offering an unlimited class pack for $50 per month!  Single class drop in is $10.

As always, make sure to check us out on Facebook for updates and our newest class schedule.  Here's our new schedule along with a description of the classes.  Make sure to call me at (203) 400-1121 or send a message via Facebook to reserve your spot because spaces are limited!

7am- SWEAT Boot Camp
11am- Mommy & Me
12pm- Mommy & Me
6pm- Boxing
7pm- SWEAT Boot Camp
8pm- Stroga

7am- SWEAT Boot Camp
11am- Mommy & Me
6pm- Spinning
7pm- SWEAT Boot Camp

7am- SWEAT Boot Camp
11am- Mommy & Me
12pm- Mommy & Me
6pm- Spinning
7pm- SWEAT Boot Camp
8pm- Stroga

7am- SWEAT Boot Camp
11am- Mommy & Me
6pm- Boxing
7pm- SWEAT Boot Camp

7am- SWEAT Boot Camp
11am- Mommy & Me
12pm- Mommy & Me

7:30am- Spinning
12pm- SWEAT Boot Camp

SWEAT Boot Camp- Not your typical boot camp!  Whether you're gearing up for your first Tough Mudder, Warrior Dash, or other adventure race, or you simply want a kick-ass workout that will get your heart pumping, your body sweating, all while getting stronger and faster, then SWEAT is for you!  By combining interval training with circuits you'll build muscle, burn fat, and get one step closer to reaching your peak fitness goals.

Mommy & Me- An ideal workout for moms (or dads) with little ones under two years old.  Workouts utilize your stroller, body weight exercises, and dumbbells to help you get back in shape post-baby.  Best of all, you don't need to worry about childcare because you bring your baby with you!

Boxing- A boxing circuit combining heavy bag training, the speed bag, cardio ropes, target training, jump rope, core training, and body weight exercises.  If you've done martial arts in the past or you simply want to jumpstart your current workout routine, then our Boxing class is for you!

Spinning- Great music, spin bikes, sweating, an insane calorie burn.  Need I say more?

Stroga- An awesome blend of beginner yoga with an emphasis on core strengthening, balance, and improved stretching.  A great way to wind down after a long day or cool down after you've completed one of our SWEAT classes.

Although classes begin in February, we're offering an advanced sign up for those of you who are anxious to get started.  We'll also be offering a FREE trial week starting on January 23rd, so make sure to reserve your spot before someone else does!

Make 2012 your fittest year yet!

Sunday, January 15, 2012

1/15/12- Back Supersets

Superset the two exercises for 3 sets, then move onto the next superset, resting as needed.
1)Band Row 15
Squats 20
2)Pullups (assist if needed) 10
Walking Lunge 20
3)TRX Row 10
Pushups 15
4)Rear Delt Fly (DB or band) 12
Plank :60
5)Bent DB Row 20
V-Ups 15
6)Supermans 15
Burpees 10
7)Single Arm Row 15
Squat Hold :40

Thursday, January 5, 2012

1/5/12- Bodyweight and Jump Rope

For today's WOD you'll need a jump rope (JR) for intervals. For each JR interval you'll do Tabata intervals of :20/:10 for 4 minutes.

Pushups 20x3
Squats 20x3
Pull ups 8x3
Step back Lunges 30x3
Squat Hold :40x3
Plank :60x3
Bicycles 20x3
V-Ups 20x3
Knee-Ins 20x3
Side Plank :30x3

Tuesday, January 3, 2012

1/3/12- Maize and Blue

As Michigan prepares for its game tonight, let's do 11 of everything in the hopes that the Wolverines will end the night with their 11th win of the season. Go Blue!

DB Turkish Getups 11x3
Burpees 11x3
Hanging Knee Ups 11x3
TRX Rows 11x3
TRX Atomic Pushups 11x3
DB Squat and Press 11x3
Mountain climbers 11x3
TRX V 11x3
TRX T-Fly 11x3
Squat Jump 11x3

Monday, January 2, 2012

1/2/12- New Year, New WOD

Happy New Year! Our new obstacle course website will be launched this week so stay tuned for more info. We'll also be offering group training for anyone looking to conquer the Smash n' Dash course so check us out on Facebook and check in to The Daily Sweat often to find out more about our new group training classes.

Here's the first WOD of 2012:
Burpees 10
Pushups 20
Squats 20
Step back Lunges 20
Pullups 10
Plank :60
Russian Twists 20
Burpees 10
KB Turkish Getup 10
KB Swing & Catch 20
Bicycles 20
Hanging Knee Ups 15
KB Overhead 10
Squat Hold :60
Hand Plank :60
KB Row 10
Lawn mower 10
Burpees 10