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Weekend Workout – You’ll Be Next In Line For Mayweather After This One

With approximately one week left before the biggest combat sport event of the century, Mayweather vs. McGregor, I felt it appropriate to share a weekend workout that features boxing & kickboxing techniques. I combined a couple hands & feet combinations with a pair of body weight exercises that are guaranteed to make you sweat!

Head to the ETT YouTube channel (link) if you need further instruction on the power cross + lead hook and/or squat to front kick exercises. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

Weekend Workout

Weekend Workout – Your Training Camp Starts TODAY

NFL training camps are in full swing, which is why I thought it be appropriate to share a few exercises that the pros are probably doing in this weekend workout. This workout will increase your cardiorespiratory fitness, improve lower body mobility and help you run a better 40 yard dash at next year’s combine.

Ok, so the last thing may not be true for everyone.

I recommend performing three to five sets of these speed exercises. It’s especially important that you warmup and modify this workout to match your fitness level. Let us know in the comment section below if you completed this or any weekend workout. READY BREAK!

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Weekend Workout – The Best Of Both Worlds

This weekend workout combines another pair of plyometric & isometric exercises. Plyometrics get your heart rate up & increase your maximum force production while isometric exercises are great for increasing strength with little to no risk of injury. ⠀⠀

Make sure you warmup and modify the exercises & intervals to match your fitness level. If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

Weekend Workout (4)

Weekend Workout – Get Your Rocky On

You all know how much of a fan I am of workouts that include proper striking techniques, which is why I’m excited to share this weekend workout with you. I combined a couple hands & feet combinations with a pair of body weight exercises that are guaranteed to make you sweat!

Head to the ETT YouTube channel (link) if you need further instruction on the lead hook + power uppercut and/or alternating knee strike exercises. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

Weekend WOD (1)

Weekend Workout – Bringing Back Some Gym Class Memories

You’ll have to break out a few cones for this weekend workout. Incorporating speed drills into your exercise routine can help you improve reaction time, build oxygen capacity, develop fast twitch muscles and strengthen ligaments.

I recommend performing three to five sets of these speed exercises. It’s especially important that you warmup and modify this workout to match your fitness level. Head to the Tampa Strength YouTube channel (link) if you’re looking for additional exercises to add to you weekend workout.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

Weekend Workout (3)

Weekend workout – Start your holiday weekend on a healthy note

Plyometric exercises can get your heart rate up & increase your maximum force production while isometric exercises can increase strength with little to no risk of injury. Which is why this weekend workout combines both beneficial forms of exercise. ⠀⠀

Make sure you warmup and modify the exercises & intervals to match your fitness level. Let us know in the comment section if you completed this or any workout. Don’t forget to incorporate a little fitness into your holiday weekend.

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Weekend Workout – Get your kicks with this bodyweight workout

Even though it’s important to get a little R&R on the weekend, you don’t want to TOTALLY neglect your workout routine. With that in mind, here is a workout that combines a pair of common bodyweight exercises with two basic striking techniques.

Head to the ETT YouTube channel (link) if you need further instruction on the jab + cross and/or front kick exercises. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-16 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – Heart Rate Training & Fit Bit Breakdown

The first month of 2017 is nearly complete and some may be welcoming new habits after weeks of hard work setting new routines. On this week’s podcast, Nick and I kick-off by sharing the things we’ve added to our own fitness/health routines so far.

Nick started the year by doing a series of monthly challenges. For January, he’s given up an overindulgence – alcohol. In addition, he’s incorporating daily morning workouts to try and lose the pesky holiday pounds that almost all of us pack on.

I, on the other hand, finally started exploring a quest into a new topic of my health, which is also the topic of our podcast today – Heart Rate Monitoring and Training.

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Nick shares the formula for how to calculate your Zone 2 (fat burning zone):

180 – your age = your zone 2 beats per minute (BPM) OR being able to hold a conversation while exercising (e.g. if you’re 30 years old, you subtract that from 180 and your Zone 2 heart rate is 150 bpm, give or take a few beats)

In order to better understand my own heart rate efficiencies (or otherwise) I invested in the best monitor for the money I was looking to spend and bought the Fitbit Charge 2.

My motivations for wanting to better understand this element of fitness and how it contributes to my health comes after long battles with stress and poor sleep, two things many people are likely grappling with as well. The Peloton classes introduced me to how heart rate training can improve your fitness and I had read countless articles about how it benefits your overall health.

The Mayo Clinic states that a normal resting heart rate (RHR) for adults is 60 to 100 beats per minute. Fitbit compiled their substantial user data and estimated 50-90 BPM is average for an adult.

So what affects your resting heart rate? Well, as it turns out, quite a lot:

  • Activity level
  • Fitness level
  • Air temperature
  • Body position
  • Emotions
  • Body Mass Index (BMI)
  • Medications

You can impact your own heart rate in a number of ways:

  • Physical exercise (15-20 min/day will lower RHR)
  • Reduce body fat/increase muscle mass
  • Mindfulness

In terms of exercise, Zone 2 training is how many athletes build endurance. It’s all about low intensity for long periods of time – staying in that fat burning zone.

I’ve been experimenting with some of the Zone 2 training on the Peloton so far and have already seen some impact on my RHR.

fitbit

Much of what I’ve learned in the last few weeks is due to my Fitbit Charge 2. Costing a fairly reasonable $130 (to start) the Fitbit Charge 2 was highly rated by CNET, even more so since Fitbit launched a software upgrade late last year.

In the last part of the podcast I get into the details of my own review of the fitness monitor, including the ups and downs (because nothing is perfect, right?).

Pros:

  • Not bulky
  • Changeable bands
  • Useful mobile app/interface
  • Battery life is good (4-5 days before needing a charge)

Cons:

  • Absolutely can’t get wet
  • Charger is awkward

Some of the features I like most include a cardio fitness rating. It gives a rating based on its estimated VO2 Max and indicates your overall performance in endurance-based activities. Currently, mine is sitting around 38-42, which is “good – very good” for a female of my age (positive sign!).

The app is a whole other side of this product, which we’ll get into in a future episode, but as of now, I would recommend the Fitbit Charge 2. It holds me to new levels of accountability, further helping me stick to a healthy lifestyle.

Now all I need to work on is adding some friends to my Fitbit circle!

We’d love hear what goals you set or accomplished so far this year. Please feel free to share them with us in the comment section, on Facebook or email us at elementaltampa@gmail.com. Your feedback and support has helped us grow into a 5 star rated podcast and we are extremely grateful. Keep rating, reviewing and sharing the podcast and let’s stay healthy year.

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/a-breakdown-of-heart-rate-training-the-fit-bit-charge-20