UPDATE: This is our first update in some time, we were going to redo our entire website but it seemed unnecessary since this one is working just fine. Greensburg's Biggest Loser starts today, so we will post workouts every couple of weeks for those participants. Please be sure to stretch before the start of your workout, this will aid in injury prevention. Also, please contact Gravity Fitness staff before taking any "miracle" diet pill.
We are going to offer "Strongman Training" sessions on Saturdays at Gravity Fitness. There are two options for paying for these sessions: $60 up front OR $7 per session. This enables us to upgrade our strongman equipment. We are training for a competition in March and would love to take a few extra people with us (both male and females are welcome). This is not a beginner's lifting course, but it is for experienced lifters with interest in strongman.
BL Workout
Monday - Legs
>Warm up -
-10 Minute Walk
>Strength - 3 rounds of the following circuit:
Squat (Air squat or back barbell squat) x10
Leg Extension Machine x10
Step Up OR Box Jumps x10
Calf Raises Machine x10
Sit Ups x10
>Cardio -
20 minutes HIIT on treadmill: 1 minute slow pace, 2 minutes at incline & higher intensity
Tuesday - REST
Wednesday - Chest / Arms
>Warm up -
-10 minute walk
>Strength - Perform 5 rounnds of the following
-Push Ups xAs Many Reps As Possible
-Curl Machine x10
-Tricep Machine x 10
-Dumbell Bench Press x10
>Cardio -
Tabata Row x2 - Tabata timing = 4 minutes total ; 20 seconds highest intensity possible, 10 seconds rest every for 4 minutes. REST 4 minutes between Tabata Row.
Thursday - REST
Friday - Back
>Warm up - 10 minute walk
>Strength - 4 rounds
-Dumbell Deadlift x10
-Sit Ups x10
-Dumbell Shrugs x10
-Crunches x10
-Back Extension Machine x10
>Cardio -
30 Minute Stair Climb
