Tag: Fitness

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Lower Body Circuit

Complete this lower body circuit as quickly as possible without sacrificing good form.  Take a two minute rest and start again with a goal of beating your original time.  Rest for two more minutes and complete the entire circuit again shooting for your best time yet!  All you will need is a set of dumbbells and an optional kettlebell.  Female beginners should start with 10 pound weights and work their way up.  Male beginners and experienced females should try this circuit with 15-20 pound weights.  Intermediate men and advanced women should complete the circuit with 25 pound weights.  More advanced men should try 35-45 pound weights.  Choose a weight that is challenging but reasonable.

25 Squat Jumps (no weight)

10 Alternating Lunges w/ a Twist on Each Leg (one weight)

15 Sumo Squats (one weight)

20 High Knees on Each Leg (no weight)

15 Dead Lifts (with both dumbbells)

25 Kettlebell or Dumbbell Swings (one weight)

10 Burpee Jacks

Looking to set the bar high?  Beat the trainer’s best time of 3:56!  Good luck!! 🙂

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World Race for Hope – Columbus

Looking for a 5k to run or walk in this spring?  Join our team for the World Race for Hope and support a good cause while you’re getting in shape.  Click here for more details or to sign up and/or donate.  Only $20 to walk or run if you sign up before March 9th!  Commit to staying in shape this spring and join our team today!

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Plank Competition Results!

Don’t get too jealous, the medal is from Joe’s first half marathon, not the plank competition!  However, after tying with Lisa Jones for a four minute plank, Joe Adams took the title for longest plank with a 6 minute and 34 second tiebreaker!!  Congratulations, Joe, on the longest plank hold out of all of Napoletan Fitness’ participating clientele.  You held your plank longer than over 20 people and earned yourself a free one hour massage from Massage on the Rocks in Westerville.
Congratulations to Lisa Jones for a valiant effort and a second attempt time of 5 minutes and 5 seconds!  Other honorable mentions go to Cheryl Brown, Maggie Anderson, Wendy Satkowiak, and Caryn Coomer for holding planks longer than three and a half minutes.  Great job to everyone who participated and did their best!!  Keep practicing!
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Cap City Run

The Capital City Half Marathon is coming up on May the 5th in Columbus.  Did you know that you can also sign up for a quarter marathon (6.55 miles) or a 5k (3.1 miles)?  Whether running or walking, why not make one of your goals this year to finish a race in your city or suburb?
If you’re just starting out consider walking a 5k this spring with a goal of a 10k or quarter marathon by late summer.  Who knows, you may work up to a half marathon or The Columbus Full Marathon by October!  No matter your goal it’s important to get started sooner than later.  Sign up for a race now so that you have a reason to stay accountable.
Check out details for the Capital City races in May by clicking here.  You can also find training schedules and more details about the race that’s right for you on that site.  Do yourself a favor and set this goal now.  You’ll feel GREAT once you achieve it.  The sooner you sign up the cheaper the entry fee, so in the words of Nike, “JUST DOOOO ITTT!!!!”
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Get Active This Spring

You don’t have to dread being active.  It doesn’t always have to be inside and it certainly doesn’t always have to be in a gym or health club.  Now that it’s February, a lot of communities are starting sign-ups for recreational sports this spring.  Consider signing up for a volleyball, soccer, or softball league.  Some communities even offer kickball and flag football as options.  Whatever your choice, start looking into options now.  Make a commitment to get active once or twice a week in a way that you can enjoy and look forward to.  Get a team of friends or coworkers together or just look into joining a roster that needs an extra player or two.  Commit to a fun and active spring and you may even earn bragging rights by season’s end!
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Exercise of the Day

Add sumo squats to your legs routine to help work your inner thighs and butt.  Keep your feet slightly wider than shoulder width and your toes pointed out.  Keep your chest up and your weight on your heels making sure your butt stays back like you’re sitting in a chair.  Hang on to a weight if you’re looking for ways to add intensity.  You may also consider adding a jump to increase your cardiovascular activity.
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Tabata!

Looking for a change in your workout routine?  Try your next workout in the form of a Tabata workout from CrossFit.  Tabata workouts are bringing a specific type of interval training to the forefront of the fitness world right now.
All you need to do is choose a series of exercises and use time rather than repetitions to complete them.  Perform your first exercise for twenty seconds followed by ten seconds of rest.  Repeat that circuit eight times straight before moving on to your next exercise and doing the same thing.
You’ll be surprised at how tough this can get!  Be sure to adjust your weights properly before beginning.  Don’t expect to use the same weight that you would use for a ten repetition set.  This has a lot to do with muscle endurance and you WILL be struggling to get through the last few sets if you’ve chosen the proper weights.  
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10 Minute Kettlebell Circuit

Grab a 10-25 pound kettlebell depending on your fitness level and try this 10 minute circuit.  Perform each exercise for 60 seconds and try to complete the entire circuit without stopping.  Take a 2-4 minute rest and then repeat the circuit again.  To add intensity perform a series of abs exercises during your rest period.  Not only is this a stellar legs and shoulders workout, but it’s a great way to get some cardio in without having to use those monotonous machines.  Good luck!  
Single Arm Clean & Press (60 sec each arm)
Single Arm Swings (60 sec each arm) 
Sumo Squat with Single Arm High Pulls (60 sec each arm)
Alternating Lunges with One Arm Press (60 sec total)
Single Arm Snatches (60 sec each arm)
Front Raises with Burpee (60 sec total)
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Exercise of the Day

Practice your plank holds people!  The Napoletan Fitness Client that holds the longest plank this week will receive a 60 minute massage from Gail Quinn at Massage on the Rocks in Westerville!