Vibe Ride Cycle and Circuit Was A Huge Success

Students dripped sweat and sculpted their bodies during today's hybrid workout. Cardio & Kettlebells was a great way to start the weekend! 

www.theviberide.com

This was my 1st hybrid class and I feel like it was a huge success! Tiffany got the class warmed up with about 30 minutes of high energy rhythmic cycling. I love the club like energy and atmosphere of the rhythm classes. You get lost in the music and almost forget how hard you're working. Then you feel the burn in your thighs and the trickle of sweat down your face and you remember, this is a hard workout.

From there the class transitioned upstairs to the VibeBody studio. I split the class into 5 stations and we reviewd each exercise and each station as a group. Here was the break down for today's kettlebell workout:

1. KB Deadlift
2. KB Bent Over Row
3. KB Overhead Press
4. V-Sit
5. Planks

The idea was to work the muscle groups that weren't completely fatigued from the cycling class. After a brief overview students started their 3 rounds of Kettlebell circuit. We finished out the day with a 10 minute cool down and stretch. 

I stuck around for a bit to answer student questions and to recap the day with my co-instructor/owner. We felt like the class was a huge success. It was a great way to cross promote service and expose students to a workout they might not have tried otherwise. 

Did you make it out to the class this weekend?

Please share your experience in the comments below.

Health and Happiness,

Larissa

13 Exercises I Love

Happy Friday the 13th! It is the day before Valentine's Day and 13 is my favorite number. So I thought I would share 13 of the exercise I love!

Core Work
Core work is always an essential part of my programming. A strong core allows you to maintain more effective posture in your lifts and your daily activities. These are 4 of my favorite variations of core work.

13. Full Get Up (Turkish Get Up) 

12. Plank 

11. Hanging Leg Raises 

10. Ab Roll Out 

The Back Exercises

During bodybuilding season I became obsessed with building a big wide rippling back. I love all of these exercises because I can really load on the weight and feel the work starting at rep 1.

9. Seated Rear Delt Row 

8. Lat Pull Down 

7. Barbell Row 

6. Sgl Arm DB Row 

My Top 5

Here are my all stars! I can't go a week without programming in at least 1 of these.

5. Deadlift - I have learned to love this lift. I used to hate dead lifts, but the stronger I got the more I loved it. Great multi-joint move to build strength in the lower body.

4. Hang Clean - Ever since I met this lift during Crossfit I fell in love with it. A power move that hits the shoulders, back, legs, and core. As my shoulder mobility and overall strength improved so did this lift. If I had more space in my home gym I would do these way more often.

3. Push Press - My fave way to work my shoulders and sneak in some cardio and lower body work. The dip drive requires hip flexion and extension to press the bar overhead. The press works my delts and chest. The explosive total body movement elevates the heart rate.

2. Alt Rope Waves - Cardio and Shoulders, Win Win! Ropes were in the Top 3 of 10 for ACE exercises for the anterior deltoid. They also serve as a great way to get the heart rate up for people with lower body limitations. A great alternative for those of us with hip. knee, or ankle issues. Try a Tabata set of Rope waves and see if you like it, I love it!

And my Number 1 spot goes to............................

1. KB Swings - The swing is one of my favorite moves because with proper execution it has the ability to activate Glutes, Hamstrings, Core, Shoulders, and Cardio all in 1 low impact move. The KB is one of my favorite pieces of equipment because of its diversity of use: strength, power, muscular endurance, core, and intervals. Really what more could you ask for. 

These are the exercises that always find their way into my workouts and the workouts I design for clients

Did any of your favorites make the list?

Share on twitter and tell me the top 3 exercises you love.

Tweet

Health and Happiness,

Larissa

Within this post are links to:

ACE Research Kettlebells

https://www.acefitness.org/certifiednews/images/article/pdfs/ACE_Kettlebells.pdf

ACE Research Shoulder Study

https://www.acefitness.org/certifiednews/images/article/pdfs/ACEShoulderStudy.pdf

NSCA Deadlift Series

http://www.nsca.com/Videos/Exercise_Technique/Deadlift_Series/

USAW Instructional Video - Clean from the Hang Position

https://www.youtube.com/watch?v=wNumRCjCjE8

USAW Instructional Video - Push Press

https://www.youtube.com/watch?v=W-I5kwcM_sc

I Heart You Pavel

Enter the Kettle Bell

So I got it in my competitive lil brain of mine that this year I would enter my 1st bodybuilding competition, well I thought I had until February, but the workshop is in 4 weeks, January 29th, and I am not in any shape to be in a 2-piece let alone a 1-piece bathing suit for preliminary judging, nuh uh.  So I need something intense to kick my body into high gear with little time commitment.

So - enter the Kettle Bell - you lovely piece of iron that peaks my heart rate and attacks my back, legs, shoulders and abs.  Could you be my solution.  According to Pavel and recent ACE research on the caloric benefit of kettle bell training, you could be my secret weapon.  I was already planning to do this workout, but now I have an added incentive for sticking with it.

So for the next 4 weeks I will be conducting a workout from Pavel's "Enter the Kettle Bell" that combines swings (pull) and get ups (push) for hopefully a winning combination.  Pavel's philosophy is focus on form, keep it simple, keep it intense, and combine push and pull exercises to get an intense full body exercise.  The workout I'll be conquering the next 4 weeks is the 12 minute man makers and 5 minute get ups, 2 sets a week, 4 days, maximal intensity. 

So here's the workout plan:

Program: 12 minute MAN MAKERS
Frequency: 2 days a week
Intensity: complete as many swings as possible with good form, when form fails go into an active recovery exercise of jumping rope or jogging, then go back to swings
Time: 12 minutes, not including warm up stretches and cool down stretches
Type: Kettle Bell swings - a power and cardio PULL move that taxes the entire body: legs, low back, abs, shoulders, and upper back

(photos courtesy of acefitness.org pdf article on Kettle Bells, features the ACE version of 1 arm swing)

Program: 5 minute GET-UPS
Frequency: 2 days a week
Intensity: no more than 5 consecutive reps per side, take a break or move into partial get ups if form begins to suffer
Time: 5 minutes, not including warm up stretches and cool down stretches
Type: Kettle Bell Get-Ups - a strength and power PUSH move that taxes the core: low back, abdominal, upper back, and shoulders

(photo courtesy of acefitness.org pdf article on Kettle Bells, features ACE version of Half Get-Up)

Yesterday I completed my 12 minute Man Makers. It felt great during, I mean it was hard I was swinging away with a 25lb Bell but it felt good, I felt powerful, tapping into my inner amazonian woman.  Today, I felt like I worked hard, it woke up my hamstrings and inner thighs, my low back, and my upper back are all chanting Pavel's name as I strut around the office.  As long as I don't sit to long I am golden.  Tonight I try the Get-Ups, and I look forward to the challenge.

Health and Happiness

-L-