Cycle for Jamie

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THREE HOUR WORKOUT MARATHON


SUNDAY OCTOBER 26. 2014 – 9:00am – 11:00am

& Second Session at 3:00pm – 5:00pm

Open Gathering with Food & Drinks 5:00pm – 7:00pm


JOIN US FOR A THREE HOUR FITNESS FRENZY!!!!   

TO SUPPORT JAMIE MUSHLIN – OWNER of RED Fitness Lounge

EACH HOUR WILL BE 30 MINUTES OF CYCLE AND 30 MINUTES OF HIGH INTENSITY STRENGTH TRAINING

All Proceeds Go to Benefit Medical & Recovery Costs from Jamie’s Brain Surgery on November 5th, 2014                   

MINIMUM $50 DONATION SUGGESTION PER HOUR OF PARTICIPATION

SIGN UP REQUIRED BY OCTOBER 20.2014. SPACE IS LIMITED.

FOR MORE INFORMATION OR TO SIGN UP PLEASE CONTACT

CHRISTY FERRARI AT 314-954-3100

Delicious Food Sponsored By:

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No Weights – Just BLAST This Workout!

No Weights! Just use your bodyweight and BLAST this WORKOUT! We are keeping this workout super SIMPLE Today! So simple you may have thought we didn’t finish writing the post. But when your workouts are driven, focused, and consist of great form you get results and feel the BURN! This is designed to be done in 3 complete cycles yet if your a Rockstar and want to push yourself, try it up to 5 complete cycles! We found this from Domestic Mama, and we enjoyed how this simple workout made us feel the burn we just wanted to share it.   NoWeightsBlast

Build a Powerhouse Foundation!

By: Brian Shaw

Anything worth building must start with a solid foundation.  This statement is true in every aspect of our lives, but none more important than our physical fitness.  This workout will challenge what you have always believed were your limits in leg training.  Take a deep breath, and get to work!

  • Smith or Barbell Squat superset with Smith or Barbell Drop Lunges (20 reps x 5 sets each)
  • Leg Press superset with Leg Press Calf Raises  (20 reps x 5 sets each)
  • Ugi Ball jump over Squats (15 reps x 4 sets each) (start behind ball, squat jump to front, front squat down until gluteus touches ball, then jump squat back)
  • Heavy Smith or Barbell Dead-Lifts (10 reps x 4 sets)

If your training split allows for working shoulders on the same day, incorporate this next series immediately upon completion of legs:

  • Seated Dumbbell Rear Delt Raise
superset with
  • Seated Dumbbell Lateral Raise
superset with
  • Seated Dumbbell Shoulder Press
(12 reps x 5 sets EACH)
  • Smith or Barbell Shrugs
12 reps x 5 sets

 

At this time finish off with abdominal work.

When you are ready to take your training to the next level, workouts with the intensity required to complete programs such as this will help you break through plateaus and shock your body into growth.

Train hard today!
The Kettlebell Core Fusion Workout.
For this week’s workout I have incorporated a number of kettlebell movements, emphasizing core strength training and cardiovascular intensity.  Hit each group of 4 exercises 3 times insuccession, modifying repeatition ranges based on your fitness level.

Here is the program:

  1. Kettlebell low jacks x 20 reps (holding KB static at level of chest throughout set)
  2. 45 degree angle alternating lunges with KB rotation x 15 reps each leg (rotate KB to outside leg you are working as you drop into lunge)
  3. Push ups with alternating leg raises x 16 reps (can be performed with 1 knee on mat, and alt leg extended, working each leg to completion, then switch)
  4. Towel floor crunches x 20 reps (holding towel with arms straigth, stretch over head, then raise towards ceiling as you crunch forward)

REPEAT x 3

  1. Squat with 1 leg elevated on step with static lateral raise x 15 reps each side
  2. Floor DB flyes with legs elevated x 15 reps (knees bent and legs slightly extended outward to engage core)
  3. KB swings, 2 hands to center x 20 reps
  4. Russian twists x 20 reps (back flat on floor, medicine ball held between bent knees, rotate core side to side)
REPEAT x 3

  1. Stationary side lunge with 2 hand KB lat pulls x 15 reps (bent at waist, squeezing shoulder blades together)
  2. Split jumps x 24
  3. Side to side KB swings x 12 reps each side (be sure to fully rotate hips on each pass)
  4. Exercise ball planks with elbow crunch x 20 reps (pull elbows in toward core, then release for 1 rep)

REPEAT x 3

Each exercise should be initiated with minimal rest in between (approximately 15 seconds) to maintain intensity.  Kettlebell weight may be adjusted based on fitness level and intensity desired.

Train hard today!

Push your limits with a Full Body Blast

At RED Fitness Lounge we enjoy changing things up so you never get bored, so try this workout and tell us how you felt!

If you want a program that provides early muscle fatigue, and then the opportunity to push through your limits, try this full body blast that hits hard below the waist early, then asks for more!

–> Squats (holding weighted kettle-bell of dumbbell with straight arms @ shoulder level) x 25, and hold for 5 sec on last rep
–> Around the world lunges (front, side, and reverse = 1 rep) x 10 reps each leg (alternating)
–> 1 leg walkouts x 10 reps each leg (remember to bend you knee as you crouch down, and try not to let opposite foot touch the floor)
–> V-sit position, bring elbows into opposite knees x 30 reps each side (alternating one side to the other, rapid and maintaining proper form)

REPEAT 3 times

–> Burpee into push up x 1, directly into knee raises x 5, 12 reps
–> Lying skull crushers x 15 reps (can lie on bench or use mat on floor)
–> Exercise ball wall sits with bicep curls x 15 reps (legs static with knees bent to 90 degrees throughout set)
–> Oblique crunch on Exercise ball x 20 reps each side (lying with ball supporting hip, leg closest to ball bent, farther leg extended for balance)

REPEAT 3 times

–> Deep lunge position with hands to floor, back leg moves in and out without foot touching floor x 25 reps each side (keep forward knee as close to 90 degrees as possible)
–> High lat cable rows x 15 reps
–> Lying on back, medicine ball between knees, pull in using lower abdominals x 25 reps
–> Kettle-bell swings side-to-side x 12 reps

REPEAT 3 times

Repetition ranges can be modified to fit your training level, and allowing for completion of the entire program. Use this guide to gradually elevate your number of reps, as well as the amount of weight you can apply to each exercise.

Train hard today!!

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