Category: Fitness

This workout is a great way to get your heart rate up, burn calories and improve muscular strength. Pick different exercises that you do in a standing position and mix them in with different exercises you do on the floor or a mat.
Some examples of standing exercises are:
Lunges
Squats
Balance Touches
Bicep Curls
Tricep Dips
Skater Plyos
Standing leg extension (balance on 1 leg)
Any standing arm exercise with dumbbells (lateral raise, overhead press, rows, kick backs)
Some examples of mat exercises are:
Abdominal curls
Planks –mix up the style plank you do (jumping jack feet, walking planks, clap hands)
Back extensions
Push ups
Mountain climbers
Side ups
Bridge
Clam shells
Fire hydrants
Here’s an example of an UP DOWN Circuit up, but remember you can mix it up any way you want!
Warm-up for 10 min. doing dynamics movements.
10 exercises, 2-3 sets, 30-45 seconds each exercise
Mountain climbers
Walking Lunges with rotation (hold medicine ball or DB)
Plank taps (alternate hands tapping knee or opposite foot while in a plank)
Jump Squats
Push Ups
Balance Touches (stand on 1 leg and reach to ceiling and floor with hands. try to keep 1 leg off floor entire time, can add jump too)
Back Extensions
Wide leg Sumo Squats
Curl Ups
Lateral Raise
Have Fun and remember cross training is about mixing up your routine each week and ENJOYING what you do! I want to hear how you created an UP/ DOWN Circuit this week and how it felt in your exercise logs!!

For this Project, your task is to interview a fitness trainer. Most communities have fitness centers or gyms available to the public for free or by membership. Nearly all these fitness centers will have trainers available for counsel or hire. We recommend reaching out to a local fitness center for this interview If you cannot find a local fitness trainer, you may interview an experienced athlete or a coach in your school who is familiar with advanced fitness techniques.
To complete this Project, you will submit a report that begins with a brief biography of the trainer. The report will also include the questions and answers from the interview in typed and edited form. Last, it will include a brief summary of the most interesting takeaways from the interview.

Please complete any workout of your choice. You can redo one of the exercises we have done before. Pick something you really enjoyed. You can find a video online to complete. You can go on a walk or hike! So many choices. After you complete your exercise, please enter a description of your exercise here. Let me know what you did, for how long, and what intensity. Most important is to have fun and get in a good workout!! Simply deciding not to partake in a workout will result in zero points.

Please complete any workout of your choice. You can redo one of the exercises we have done before. Pick something you really enjoyed. You can find a video online to complete. You can go on a walk or hike! So many choices. After you complete your exercise, please enter a description of your exercise here. Let me know what you did, for how long, and what intensity. Most important is to have fun and get in a good workout!! Simply deciding not to partake in a workout will result in zero points.

LINK TO PRODUCT FOR THIS ESSAY: 
V3 Sauna Suit Collection
PLEASE READ ALL DETAILS IN THE PICTURES I PROVIDED. It explains more in detail for the instructions and how the paper should be completed correctly. 
Purpose:
To evaluate an electronic advertisement in a way that the student becomes a more critical consumer. The advertisement will be evaluated by comparing the claims made in the ad to scientific evidence and research findings. 
You will be evaluating the advertisement itself and the product itself (the claims the product makes). Though you will be evaluating both the advertisement itself and the product, the primary purpose of this paper is to analyze the product itself: evaluating the claims made by the product against the literature (e.g., the published studies/articles). As stated in the assignment packet: “the primary purpose of this paper is evaluating the product and whether there is research to support its’ claims.”
References (how many articles do I need?)
You need at least 3 reliable, peer-reviewed journal articles to support your analysis. These studies should be from within the last 10 years. All studies must be cited in the evaluation. 
References must be reliable references: peer-reviewed articles published in an academic journal.
Reliable reference DO NOT include web-page articles, website, blog posts etc. 
Again: you need these reliable sources (the peer-reviewed studies) in order to evaluate the claims made by the product. Using the peer-reviewed journal articles you will be able to answer questions such as “Is the use of this product supported by scientific evidence?  If so, are there any conflicting results among various studies?”
Quality of References:  Acceptable references include any reliable, professional, nutrition, physical education, sports medicine, or scientific journal or book.  Unacceptable references include popular magazines (e.g., Runner’s World, American Health, Prevention, Muscle and Fitness) or popular books (The Zone Diet, 50 Ways to Stay Fit on a Busy Schedule, Total-Life Exercise Book).  If you are unsure of the reliability of a reference, check with your instructor!  Refer to the syllabus for a partial list of acceptable periodicals and on-line resources. 
Format
Page 1:Title page with the product name/advertisement   
Pages 2 to 3(or 4): Consumer Product Analysis 
Page 5 or 6: References
References must follow the APA guidelines.  Information on the general format of APA can be found through this link , while more specific information on APA citations can be found through this link
I have also created an APA help section, located within the Consumer Product – Fitness Module, that briefly discussions the three major types of APA citations. 
When discussing the advertisement or product description, you may make limited use of short quotations (<40 words) from the ad or product description, but they should be in APA format and cited properly with page numbers, and author/year. Acceptable references include peer-reviewed journal articles from a reliable academic journal 

Today’s cardio workout is a hill repeat.
You don’t have to walk the whole hill, but I want you to find a hill that you can walk down, turn around at whatever distance is good, and run up.Walking down is your recovery, so, use those recoveries.We’re going to do five hill repeats today,***If unable to find a hill to run on, use a treadmill with incline to mimic hill running*** Make sure to state this in your exercise log. Please your log your efforts here! Remember to include the FIIT details.

Lets’s make sure that your workout is balanced. Meaning, there is an equal amount of time spent on muscles that oppose each other. Think of this as simply doing exercises for the opposite sides of the body. If you do a lot of back work (lats) and neglect the opposite muscle, the chest, you will be imbalanced. This wouldn’t look good atheistically, but more importantly you will be more prone to injuries if you overwork one area and underwork another. For this workout you’ll complete back-to-back exercises for opposing muscles. Each exercise should be done for 45-60 seconds. Complete the set of exercises 3 times, then rest and move on to the next set.
1. Push-ups / Planks (tap shoulders or lift one leg off floor at a time)
2. Goblet squat (with a Kettlebell or DB or body weight) / Romain Deadlift (with KB or DB’s or Body weight).
3. Bicep curls (DB’s or resistance band) / Tricep overhead press (DB or resistance band)
4. Lateral monster walks (Side leg kick) tubing around calves if you have tubing) / glute (hip) bridge with inner thigh squeeze . Maintain bridge and squeeze for 3 seconds then release).
5. Crunches / Supermans (back extensions) Please your log your efforts here! Remember to include the FIIT details.

Another Pyramid for the week!
Start with your dynamic warm-up!!!
Reverse Pyramid-
Round 1-You have two exercises. Start with 10 reps. Work down to 1 rep
Squats
Push-ups
Alternate between these two exercises until you get to one rep. For added cardio do 30-60seconds high knee jog before you go to the next set EX- 10 push-ups/10 squats/ 30 second jog
9 push-ups/9 squats/30 second jog
8 push-ups/8 squats/30 second jog
repeat all the way to 1
Round 2
Lunges- start with 16 (8 per leg)
Plank push-ups – (8 per arm)
Decrease by one each-add 30 seconds jumping jacks in between.
Core -30 seconds each – repeat twice
Toe touches
Side plank with hip dips
Reverse crunch
Side plank with twist (bring arm from the ceiling and reach underneath your side closest to the ground and then reach back up)
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Coming Down the Ladder
6 exercises
Start with 10 reps each
Next round do 9, then 8. Keep subtracting one until you reach 1 rep.
1) Burpee with jump 180 (you can look this one up)
2) Up and overs (pretend you are jumping over something)
3) Chest Press with DB or BB, you can be on a bench or on the floor. 4) Spider Mans (from plank position bring knee towards your elbow) This is an oblique exercise.
5) Squat to back lunge both legs with weights or body weight.
6) Shoulder Press with weights or body weight.
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

topic the impact of Pilates on core strength, flexibility and overall well being in developing a healthy lifestyle essay format 2000 words
Introduction
o Define topic
o State the purpose of the paper
o Describe the basic relation to fitness, health, wellness, longevity
o Brief overview of key points you will expand on
▪ Key point 1: why is this topic important ▪ Key point 2: benefits of the topic ▪ Key point 3: reflection and self-assessment ▪ Key point 4: connections to experience • Background o Detailed description of topic (cite the findings from your sources to support claims)
o Anatomy, physiology, biology, biomechanics of topic • Why is this topic important?
o Describe in detail why it is important
• Benefits of the Topic
o What is the primary benefit of the topic?
o How does it affect other areas of health/wellness?
– Physical, social, psychological, emotional, spiritual etc. o Describe any potential negative effects of the topic • Reflection and Self-Assessment o How will this impact the life of others?
o How can this be implemented into someone’s life?
o How do you plan on using this information in your own life?
• Connections to Experience o How does this topic relate to your participation in activities/events outside of the classroom? • References o Use APA format for references and all in-text citations (see above citation)