Ruff Fitness

Training Information (Click On)

Dynamic Warm-Up NEW 2010!

Core Training - The Super Seven

The Latest in Weight Loss Research.pdf 

The Exercise of The Month and The Workout of the Month 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.

Video of the Month: Dumbbell Matrix

Workout of The Month - August 

Cardio - 10 Minutes Warm-Up

Roller Coaster Intervals - 2 Min. Hill followed by 1 min. sprint, HR should be 90% Max. Recover 3 minutes. Repeat 5 times

10-Minute Cool Down 

Total 50 Minutes 

Strength Training Total Body Workout

SET 1 - 2x

Single-Leg DB Curl to Press - put toe on bench, perform 8 reps and switch legs for 8 more

SS Low S/A Cable Pull - 8 each

Corkscrew Chops with DB - 8 each

TRX Single Leg Squats

Set 2 - 2x

Push-ups on Dumbbells with Alternate Rows, 12-15 reps.

Pull-ups, regular as many as you can get followed by 12 TRX Recline Pull-ups

Cable Cook Chops (kneeling) - 10 each

DB Split Squats - 12 each

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!