JQ's BFit2 Cross Training Club & JQ's 24hr Studio Gym
4563 Indian Creek Parkway
Overland Park KS 66207

Rock Steady Boxing JQ's Parkinson's Training Center
4563 Indian Creek Parkway
Overland Park KS 66207


Friday, Apr. 24th 2015

JQ’s BFit2 Exercise Blog

 

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30 Minute Body Sculpt Workout 

Looking for a quick lunch time hit? 

Try this 30 minute Body Sculpt Circuit. Perform each exercise without rest until complete.  Rest after first circuit – then start again stopping at 30 minutes.  You should be selecting ‘challenging’ weights. Any weight that allows you power through your 12 reps in 20 seconds is far too light!

What you need:  Olympic Bar / plates. Bench and dumbbells. Chin Up bar. Kettlebell. 

EXERCISE 1   Dead Lift  You’ll need: Olympic Bar.  12 Reps Medium weight (You can go up after the first round if you reach round 2)

EXERCISE 2  Incline Bench Press   You’ll need: Bench and pair of dumbbells.   12 Reps 

EXERCISE 3  Walking Lunges  You’ll need: No equipment 12 Reps each side. 

EXERCISE 4  Chin Ups  You’ll need: Chin up bar.   12 Reps.  Use gravity band or assisted chin machine as necessary.

EXERCISE 5  Kettlebell swings  You’ll need: Kettlebell.   25 Reps 

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Quick Hit No. 1

What you need: Plyo box

Five rounds (completed as quickly as possible)

  • 12 tricep dips off side of box
  • 12 box jumps or step ups
  • 12 push-ups with hands on box or a challenge with feet on box and hands on the floor

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Quick Hit No. 2 – 15-minute AMRAP (as many rounds as possible)

What you need: one Kettlebell (go for a moderate to heavy weight, starting lighter for beginners)

  • 10 two-handed swings
  • 10 cleans on right side
  • 10 goblet squats
  • 10 cleans on left side
  • 10 round-the-body passes (go the opposite direction on alternating rounds)

 

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Quick Hit No. 3 – Four Tabatas

What you need:  one battle rope

Take a one-minute break after each completed Tabata. Makes for 16 total minutes of work. (Twenty seconds of all-out effort, followed by 10 seconds of recovery, done eight times to equal one Tabata.)

  • Tabata No. 1: double arm waves
  • Tabata No. 2: jumping jacks with rope in each hand
  • Tabata No. 3: alternating waves with alternating backward lunges
  • Tabata No. 4: slams

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Quick Hit No. 4 – The we hate you 20-Minute EMOM (every minute on the minute)

What you need: one jump rope and one mat

Complete the number of reps within 60 seconds. If you finish before 60 seconds, rest. If you do not finish before 60 seconds, then stop that exercise and begin the second exercise.

  • Odd minutes: 100 single unders (aka jump rope rotation) or a challenge of 50 double-unders
  • Even minutes: 10 burpees

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Quick Hit No. 5 – 15-Minute Cardio Fight Gone Bad

What you need: hanging bag or free-standing bag, boxing gloves and one mat

One minute of each exercise. You’ll be moving continuously from one to the next without taking a break. After all five exercises are complete, take a one-minute break. This equals one round.  Complete two more rounds. Train like a fighter does. Treat each minute as though it is the only minute.

  • No. 1 – One minute of alternating jabs on the bag. (Go all out.)
  • No. 2 – One minute of sit ups.
  • No. 3 – One minute of alternating upper cuts on the bag. (Keep going all out.)
  • No. 4 – One minute of jump squats.
  • No. 5 – One minute of alternating hooks on the bag.

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Intense High Intensity Workout!

Looking for a challenging lunchtime workout – try this one for size! 

1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch.

2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3 and walk for one minute.

3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before. Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape, hold dumbbells by your sides.

4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders.

5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute.

6. Tricep Extensions: Using dumbbells, do one set of 15 or 20 overhead tricep extensions. Your elbows should point toward the ceiling, with the weights behind your head. Lift the weights directly above your head and back down again.

7. Pushups: Do one set of 15 pushups, with your elbows parallel to the body. Modification: Do the pushups with your knees on the ground, but do 25 instead of 15.

8. Sprint: Back to the treadmill. Sprint for 1 minute, aiming for 70% of your maximum heart rate. To recover, jog for 90 seconds.

9. Jumping Jacks: Do one set of 15 or 20 jumping jacks.  Lift up your arms when you jump out, in an overhead press position, pulling them back down to shoulder height as your legs go back together.

10. Finale: Incline your treadmill to an angle that really challenges you — but don’t hang onto the treadmill’s rails. Walk at a 2.0-3.5 speed for 30 seconds, aiming for 60% of your maximum heart rate. To recover, bring the treadmill down to a 1.0 incline and drop your speed to 1.9 or 2.0 for a 1-minute walk. Finish by stretching.

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JQ's BFit2 Cross Training Club & JQ's 24hr Studio Gym
4563 Indian Creek Parkway
Overland Park KS 66207

Rock Steady Boxing JQ's Parkinson's Training Center
4563 Indian Creek Parkway
Overland Park KS 66207

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