I hope you all have a great 4th of July weekend and remember why we celebrate this day and that we are able to celebrate it. Last night I took my family to Knoebels amusement park and I must say I really did not eat all that healthy. Today, more food, BBQ, beer….a whole lot of additional fat calories that I really don’t need. I will assume that a lot of you reading this will probably be doing much of the same on this holiday weekend. I am not going to tell you that you shouldn’t either. Hey who doesn’t like to BBQ with family and friends and relax a little on a holiday. It is definitely good for the mind and soul. But don’t forget with those good times we did take in a lot of additional calories. That is why, I am going to provide you with a sure fire-stationary bike workout that I have given to clients over the years to help them turn their bodies into calorie burning machines.
This is a interval high intensity workout that is short but effective. This type of training is designed to elevate your metabolic system to keep your body burning off calories long after the workout. All bikes are not created equal, so when choosing your training level; choose a level that is a moderate resistance for you. Go through the “manual” settings and you will base your workout using RPMs. Happy calorie burning:
50 RPM for 5 minutes
60 RPM for 2 minutes
70 RPM for 1 minute
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!!!
60 RPM for 1 minute
70 RPM for 1 minute
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!
70 RPM for 1 minute
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!
50-60 RPM for 5-10 minutes
This base type of program can never be mastered if you are giving it honest effort especially on the all out sprints. There are many ways to attack the body to burn off calories and this is only one way using a stationary bike. I have had women drop pants sizes from just doing this little program alone 3-4 days a week. Give it a shot and let me know what you think.
This weekend I traveled down to York Barbell to watch the IPA power lifting and strong man competitions. I carried along my video camera to bring back some great moments of competition. Check it out!
I just wanted to let you all know that there will be much more content added to this site as the total reconstruction continues. I was also out of the country on a much needed vacation to Jamaica with my wife. It is always great to get away from the real world for a week every now and then, but now we are back and ready to get moving forward.
Just last night my wife and I were watching our sister-n-law’s kids as she went to play in an adult field hockey league and of course she came back to our house hobbling on a sprained ankle. I told her she needs to start following my injury prevention techniques; which leads me to my most recent article which I posted two hours later on ankle health. Anyone who knows me knows my passion for training and my intense focus on injury prevention techniques.
Check out the article in the articles section of the website or click here.
Also, anyone who has signed up for the free newsletter; please be patient as we are having a few learning problems (working the bugs out) with our new server. We are hoping to have that squared away real soon. If you have not already signed up for the free newsletter; please do so.
I am looking forward to providing you with the information you want to know and I am passionate about. So follow along as I guarantee you will learn something new and potentially keep you healthy and injury free.
The Sprint Thrust is designed for the football lineman, sprinter, swimmer and any athlete looking for explosive power with the use of bands and elastic energy. I believe this exercise alone has helped my swimmers win championships and break pool records by getting them off the blocks faster and with more power coming after their flip turns.
Banded calf raises produces greater and faster results than doing straight weighted calf raises. Changing the foot positions is an excellent way to change the emphasis placed on the calf musculature.
The Vertical Thrust will add tremendous explosive power and will add inches to your vertical jump. Try this if you don’t believe me: take an accurate vertical jump measurement. Then get under the bands and perform 3-4 sets of 8 explosive reps and then retest your vert. Most see an average increase of 1.5 inches. This will amaze an athlete and they will always want to add them into their program for that added edge.
These simple drills will help with acceleration, deceleration, and body control. There is also a great exercise for football running backs and wide receivers using the bands and a rugby ball.
Recent Comments