By Brett Cohen

In my two previous articles: A New York City Personal Trainers’ Guide to Gym ‘Jive’-Part 1 and Part 2, I discussed common terminology that one is exposed to in a gym environment or when working with a fitness professional. Part 1 focused on different pieces of equipment you may typically see in a gym as well as terminology used in the programming of exercises. Part 2 covered terminology that’s used when referring to conditioning different energy systems. This last piece in the series will put it all together for you in a workout format.

What’s Great About…
If you want to; move better, feel better, or look better then this program can get you
there…and fast. This high-intensity interval training circuit is designed to torch fat, define
your chest, abs, arms, and legs and send your fitness level soaring. With 24.5% of New York residents obese and a whopping 58% overweight…we need all the help we can get..

The Plan…
The plan of this program is to take you through all seven primal movement patterns: Squatting, Lunging, Bending, Pulling, Pushing, Twisting, and Gait. It will have you moving in all three planes of motion: Sagital, Frontal and Transverse planes. Many exercises have you combining upper and lower body movements for a “big bang” effect.

Directions:

Perform 1 set of each exercise for 30 seconds without rest. Do as many reps as you can (with perfect form) in that time, and then move on to the next exercise. Rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. (10 stations: 30 sec. on/30 sec. off.)

Note: Each on of these exercises has progression and regression. It is important that followers of the program be “qualified” for each of these movements/exercises before attempting this workout. It’s far more important to have movement quality rather than movement quantity.

**Every athlete begins with a proper warm-up. Each session begins with the follow before the strength part of the session begins.

1. Tissue quality (using a Tiger’s Tail or similar massage stick and Foam Roller for Self-Myofascial Release.)
2. Tissue length-(stretching tight muscles that are causing pain or causing inefficient movement in the body and contributing to poor posture.)
3. Joint Mobility-(exercises designed to improve the mobility or movement of the ankles, hips and thoracic spine)
4. Tissue Readiness-(this ‘active warm-up’ series is designed to improve dynamic flexibility, joint range or motion, dynamic stability, and prepare the body for the movements to follow)
5. Stabilizer Activation/Pre-Hab-(exercises specifically geared to improve the strength of muscles that support the shoulders, hips and torso so as to decrease the potential for injuries while improving performance and appearance) This is a proactive approach to fitness and injury prevention.

 

 

Brett Cohen is the founder of Integrated Training Systems a fitness & wellness company located in New York City. He holds a Bachelor Degree inEducation, is a C.H.E.K Institute Exercise Coach, Holistic Lifestyle Coach, and Golf Performance Specialist, as well as National Academy of Sports Medicine Personal Trainer, and Titlelist Performance Institute Golf Fitness Instructor.  “Intelligent Exercise-Incredible Results”