Easy ab workout

Make sure to warm up and then begin this easy ab exercise.

1. Deadbug (1min)

2. 1 arm 1 leg crunch (1 min)

• Lay on your back. Elongate your body and loop one arm underneath.  raise the opposite leg and start the crunches.  Make sure to to switch sides.  

3. Plank-up and downs (1 min)

4. Side planks (1 min each side)

5. 6 inches (30 sec X2)

6. Back extensions on Stability Ball (1 min)

7. Reverse Hyperextension on Stability Ball (1 min)


Do this workout routine for 2-3 more sets.

Bill's Boot Camp...Bring it!!!!

All of these exercises are 1 minute each.  Remember this is a Boot Camp class, so it needs to be extremely fast. Equipment needed: dumbbells, body bar, D medicine ball, and jump rope. Make sure you have plenty of room before starting so that you can transfer from exercise to exercise easily.

1.Plie Squat with Calf Raise

2. Jump on step
-Jump up on a step and then step back down...repeat until time is up-
3. T-Push ups with weight

4. Turn and throw (D Medicine Ball)<the squishy kind>

5. Jump rope
6. Run in Place, 180 Jumps
-run fast in place and then jump 180 degrees (keep repeating this action)-
7. Dead lift with body bar

8. Good mornings

9. Scissor kicks

• Do this routine Twice

Indoor Cycling Class: Its for all Levels

A lot of people hear the word SPIN CLASS and run for the hills.  Spin classes have gotten a bad name for themselves.  Most of this is due to the fact that most spin instructors do not know how to bring their clients into the riding experience with them.  I was very fortunate that I was taught and certified by SWINN and have conducted spin classes with different organizations like Oklahoma State University's Colvin Center, Verizon Wireless's Corporate fitness center, and Hertz's Corporate fitness center.  Along with these different work experiences I have done 4 tours in Oklahoma,2 in Colorado, was state mtn bike champion 2003, have done countless criterium races, and have real work experience at a bike shop.  Not every "GREAT" spin instructor needs this kind of background, just the enthusiasm to keep you riding hard.  Below is an example of a spin class I conducted last week at one of my classes.

SpIn AwAy!!!!!

Warm up:

• (Stay Seated) every 30 sec turn the resistance up for 1min30sec after that turn down the resistance every 30 sec for 1min30sec

Lets Get started:

• (Stay Seated) Every 30 sec turn the resistance up for 2min after that turn down the resistance every 30 sec for 2min
• Go to Race Pace (very little resistance)-30sec-1min-
• Turn the Resistance up
• Stand 30 seconds
• Up & Downs 30 seconds
• Seated Sprint 30 seconds
• Do this combo 5 times (this equals 5 resistances turns and 7.5 minutes)-make sure to watch your group participants to adjust to their levels.
• Go to Race Pace (very little resistance)-30sec-1min-
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• hold for 1min
• Go to Race Pace (very little Resistance)-1min-1:30min-

Burn OUT!!!!

• Turn the Resistance up
• Seated Sprint 30sec
• Standing Sprint 30sec
• Seated/standing regular 1min
• Do this combo 3 times(this equals 3 resistance turns and 6 min)-Make sure to watch your participants to ensure you are Burning them out (or bonking them)
• Race Pace (for the rest of the ride)

Stretching:

• This is up to you, but I usually stretch these muscles after my spin classes.

1. Calf and shin
2. upper and middle back
3. neck and traps
4. lateral flexors, lower back, lats and inner thigh
5. hamstrings 
6. neck 

                                          

Class of the Day: Bottoms Up

Bottoms Up:

• All of these exercises last for 1 minute each

1. Hip Raise with feet on Stability Ball

2. Kettle Bell Swings

3. Speed Skaters

4. Lunge with Dumbbells

5. Goblet Squats

6. Stability Ball Wall Sit

7. Stability Ball Reverse Hip Raise

8. Dumbbell Side Lunge and Touch

9. Band Walks

10. High Kicks


Do this workout routine twice and you have the option to take a break of 30 sec-1 minute before starting the second set.

Armed and Dangerous Class of the day

A few days ago I led a class called Armed and Dangerous that was amazingly hard.  If you have access to a gym this a great workout to do to tone and sculpt those arms.  Make sure to have a bodybar, dumbbells, stability ball, and a D-Medicine Ball (they are the squishy ones).

Armed and Dangerous:
1. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
2. Side Laterals-1 minute

3. Front Raises-1 minute

4. Triceps Extension on Stability Ball-1 minute

5. Curls on Stability Ball-1 minute
6. Push-ups on D-Medicine Ball-30 seconds per hand

7. Pullover using D-Medicine Ball-1 minute

8. Flye Ball using D-Medicine Ball-1minute

9. Bow Extension-1 minute

10. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
11. Wrist Curls Palm up (use the body bar)-1 minute  Palm down-30 seconds
12. Side Laterals-1 minute
13. Front Raise-1 minute
14. Tricep Extension on Stability Ball-1 minute
15. Curls on Stabilty Ball-1 minute
16. Pushups on D-Medicine Ball-30 seconds per hand
17. Pullover using D-Medicine Ball-1 minute
18. Sand Bag Grabs(using D-Medicine ball)- 30 seconds per hand
19. D-Medicine Ball Floor Throws-1 minute

Awesome Abs & Cardio Kickboxing/Boxing

Picture from www.carolinakarate.info

Today at the gym I will be conducting 2 different classes.  The first class I will be conducting is Awesome Abs and the second is Cardio Boxing/Kickboxing.

Class One (Awesome Abs):

1. Body weight squats (BWS)- 20 reps

2. V-ups-15 reps

3. BWS-30 reps

4. Reverse Crunch on Stability Ball- 15 reps

5. BWS- 40 reps

6. Yoga Side Bend (with weights)- 1 min

7. BWS-50 reps

8. Plank on Stability Ball- 1 min

9. (X2) do this routine twice

Class Two (Cardio Boxing/Kickboxing)

1.Jump Rope- 2 min

2.Pushups- 20 reps

3.Jump Rope- 2 min

4.Pushups- 20 reps

5.Punching 1,2- 1 min

6.1,2 Uppercut (1,2)- 1 min

7.1,2 Hook (1,2)- 1 min

8. Roundhouse kick- 1 min per leg

9. Side kicks- 1 min

10. Front kicks- 1 min

11. 1,2, Roundhouse- 1 min per leg

12. Butt kicks-1 min

Forearm exercies?

Have you ever done an upper body exercise but forgot to target your forearms?

I have seen people forget about their forearms so many times that I wondered why.  The fact is that there are lots of exercises to develop the strength and endurance of your forearms.  Today I have put together a short list of exercises that can be performed to enhance your forearm exercises.

1. Bottoms-Up Clean From The Hang Position
• 
2. Cable Wrist Curl
3. Dumbbell Lying Pronation/Supination
4. Farmers Walk
5. Palms-Down Dumbbell Wrist Curl
6. Plate Pinch
7. Wrist Roller

 These are only a few of many different exercises that you can do to enhance your forearm strengthening.  Keep up the exercising.

William R Cash III  B.S.

Health in the Corporate Work place

A lot of recent companies have started offering gyms at there facility to promote health in the work place.  Some of these companies are Google, Verizon, Chesapeake, Hertz...just to name a few.  Having a gym at the place offers a great opportunity to blow off steam and relieve some stress on breaks or even at lunch.  For all those other businesses that do not offer or cannot afford this luxury there is good news.  There are a ton of different exercises that you can do at home or at work that need no equipment. 
Here is a quick list of some exercises that you can do at home/work that do not involve any equipment:

1. Jogging
2. Side Shuffle
3. Mountain Climbers
4. Burpees
5. Toe-Taps
6. Jumping Jacks
7. Squats
8. Lunges/Plyo-Lunges
9. Donkey Kicks
10. Speed skaters
11. High Knees
12. Planks/Side planks/in and out planks
13. Bottom kicks
14. side to side jumps

This list of exercises could go on and on.  The fact about most people in regards to work and health is that once work is over people go home and sit.  A good way to fix this lazy attitude is before you go home a pig out on some chips and carb rich foods...go exercise.  Go to the gym before you even get home or workout before work (to jump start your metabolism). 

Remember that you need to work out at least 30 minutes a day 4 days a week moderately to live healthy.