Sunday, October 2, 2011

Strong Chicks Workout Sept. 29

I'm in the middle of my fall push to get people on some strength training and injury prevention. This is the perfect time of year to do it.

As part of this plan, I will be posting examples of overviews of some workouts we do do in my Strong Chicks Strength and Conditioning class on my blog if you're interested in seeing what we've been up to.

The goal of these classes is to get in a whole body workout in one hour. We use body weight based exercises including some plyometrics, some light weights, kettle bells and resistance bands. I try to change it up frequently in terms of the types of exercises we do and the speed we do them. Usually we use a circuit format to minimize down time between exercises.

All of my classes emphasize functional strength, core strength and balance work. Not only will the exercise help people perform better in their chosen sport but it works as great injury prevention.

Here's what we did last Thursday night:

• Medicine ball warm-up
• Dynamic warm-up to prep for running
• 6 times through very short (around 10 sec) hard fast running drills
• Running against band resistance and band resisted biceps
• Pull-up (assisted), partial body weight push-up using exercise ball, squats
• Beginner kipping pull-up, Bosu push-ups, glutes!!
• A whole bunch of different core exercises and triceps using the Bosu ball and medicine balls.

Classes are Tuesday and Thursday at 6 pm. I keep the class size very small (5 maximum) so that I have time to help people with form and adjust the exercises according to a participant's ability. As such, I cannot take no notice drop-ins. If you'd like to attend class, please contact me directly to confirm that I have room on the night you wish to attend.

The cost is $15 per class but a discount is available if you turn out to be a regular and wish to pay for several classes in advance.

Have fun and play hard. Life is too short to do it any other way.


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