ABOUT WILDCARD WORKOUTS
I have chosen ten of the most popular workout styles of the day that will challenge anyone. Modifications are available for those with orthopedic issues or who may not be ready for traditional exercise modalities.
- TABATA- A series of 5-8 sets of 6-8 exercises that follow a pattern of 20 seconds of movement followed by 10 seconds of rest. We will incorporate all of the major muscle groups in alternating patterns to allow recovery within opposing muscle groups between sets.
- BARRE CONCEPTS- Exercises inspired by Lotte Berk techniques to improve strength and flexibility. These exercises are perfect for those with knee, neck, back, and shoulder issues. The workout is low impact but can be as intense as an individual will allow him/herself to make it. No need for dance training, actually it is quite different, though we will use a ballet barre for balance and support.
- HIIT- High Intensity Interval Training is a combination of strength and cardiovascular exercises that will push you to your limits before allowing for an interval of “active rest”. The ratio will be approximately 2:1 (30 seconds of intense movement followed by 15 seconds of a less intense similar movement). All “sprint” intervals can be modified for varying degrees of fitness levels.
- REPS- Low weight, High reps is the key to this workout style. We will alternate between multiple muscle groups repeating a give exercise for either a specific number of repetitions or a specific amount of time. The movements will be continuous throughout the body, alternating between upper/lower body, pulling/pushing exercises, and large/small movements.
- 40-30-20- A form of HIIT where the individual performs three levels of intensity for each exercise. The general format is 40 seconds of basic exercise/20 seconds of rest, 30 seconds of harder version of same exercise/15 seconds of rest, 20 seconds of hardest version of exercise/10 seconds of rest, repeat for 4-7 additional exercises.
- CIRCUIT TRAINING- For this workout we will alternate between 30-45 seconds of heart rate increasing movement followed by 8-20 repetitions of 8-12 exercise (using all of the major muscle groups). We will repeat the circuit 2-3 times.
- FLIP FLOP- One of my favorite exercise routines because your body “thinks” you are doing continuous cardio but you are throwing in the monotony-busting strength training in the mix. This is a great technique for partners to do during peak times at the gym. The basic formula is: One person performs 2-3 strength exercises while another person does a short (2-3 minute bout of cardio). At the end of the first set of the first three exercises the partners “flip-flop” positions. This pattern continues for 2-3 sets of 2-3 groups of 2-3 exercises.
- PARTNER TRAINING- Partners can make training more a workout more fun and often the challenge can allow each person to push him/herself as well as his/her partner. We will incorporate all of the major muscle groups in this low-impact, mid-high intensity workout. Bring your friend, coworker, or significant other, OR we can provide a partner for you. It is probably the most fun workout we will do. Laughter is a side effect of this workout.
- 30s- This workout incorporates the reverse pyramid concept. The goal of the workout is to perform 30 repetitions of each of 8-12 exercises by starting with the heaviest weight or most difficult version of an exercise and dropping the weight/intensity of the exercise each time fatigue is reached at the current level.
- 20/20/20- For those who remember the days of “aerobics” classes you will be familiar with this new and updated version of 20 minutes of cardio/20 minutes of strength/20 minutes of core and flexibility training. Even though the concept is traditional, we will keep it modern.
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