Ruff Fitness

Training Information (Click On)

Dynamic Warm-Up NEW 2010!

 

Core Training - The Super Seven

The Exercise of The Week and The Workout of the Week are designed to improve all areas of fitness for MOST individuals. Please modify to meet your specific needs! Weights, repetitions, speeds and times should be adjusted according to your fitness level and goals.

Exercise of the Week: Single Leg Kettlebell Deadlift - Demand: High

You'll notice a bit of shaking as I perform the exercise - this is a difficult exercise that will expose any muscle imbalances or weak gluteals! 

Workout of The Week - March 7th

Cardio - Tempo Workout

The level of intensity during a tempo workout is not as high as during intervals. Typically the heart rate range is around 85-93% of maximum heart rate. The difference however is this intensity must be maintained for a more sustained period of time. Tempo training builds endurance at higher intensity levels.

Dr. Jack Daniels, exercise physiologist and coach to many elite runners, uses tempo training as an integral part of the overall training program. Based on his research the ideal tempo workout is for 20 minutes at or slightly below lactate threshold.

This week: Modify accordingly for cross training

1-Mile Warm-up

2-Mile Tempo Run

1-Mile Cool-down

 

Strength Training

Stability Ball – Super 6             2 Sets, 10 reps each in a row

Russian Twists

Crunches

Push-ups

Hyperextensions

Reverse Hyperextensions

Knee to Chest

Set 1 – Repeat 2x

SB DB Alternate Chest Press

SS Band Swimmers

KB Alternate Swings

Sandbag Clean and Squat – alternate shoulders

Set 2 – Repeat 2x

Sandbag Clean and Press

KB S/A Snatch

Cook C Chops

Walking Lunges

Figure 8 Band Walks

Fig 8 Glute Activation

Starting Position: Standing with perfect posture. Keep the abdominals drawn in. Place a band under your feet, shoulder width apart. Twist the band making a figure 8 and grasp the band with palms down, pulling back your shoulder blades.

Exercise: Step to the side with straight legs keeping your feet shoulder width apart. Take 15 steps in one direction then return back with 15 steps in the opposite direction.

Glossary of Terms - Many of you have asked - Here it is!

  • DB - Dumbbell
  • SB - Stability Ball
  • SS - Staggered Stance
  • SA - Single Arm
  • SL - Single Leg
  • B - Bands
  • C- Cable Machine
  • BW - Body Weight
  • KB - Kettlebell
  • MB - Medicine Ball
  • CB - Core Board
  • BB - Body Bar
    TRX - Suspension Trainer

 

What is a Workout?

A workout is 25% perspiration and 75% determination. Stated another way it is one part physical exertion and three parts self-discipline.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.

 A workout is a personal triumph over laziness and procrastination. It is a badge of a winner – the mark of an organized, goal-orientated person who has taken charge of his or her destiny.

 A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary. A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better – you feel better about yourself!