In November you will have different exercises to test and see how you place among your other SAC peers.
As Many Reps as Possible (AMRAP) in 60 seconds:
Jump Rope Revolutions
Box Jumps (24” box)
Find any fitness staff member to verify your reps for each task and be entered onto our leader board. Why? Because who doesn’t like a little challenge every now and again. You can test and retest as many times as you want throughout the month.
The winner of each category will win a complimentary workout from the trainer assigned to the task. So if you have a certain fitness trainer you have always wanted to work, see which task they are assigned to and try to be the top performer in that task.
For more information please contact Fitness Director, Jacob Luckey, at firstname.lastname@example.org.
This Fall the Seattle Athletic Club challenged its members to a battle of muscles and endurance. Each week two exercises were released to test you on based on sex and age categories. In general it appeared that the middle range population outperformed both the younger and older population in most categories. Remember it is never too soon or late to try new things and push your body to new limits. Here are our highlights from our SAC Fitness Challenge this fall:
Men’s Winners: Under 30: James 37; 30-50: A. Hazzard 100; Over 50: Bob 65
Women’s Winners: 30-50: Chris B 30; Over 50: Maria B. 60
Jump Rope Revolutions in 60 sec
Men’s Winners: Under 30: James 213; 30-50: Joe 196; Over 50: George 144
Women’s Winners: 30-50: Abigail 211; Over 50: Maria B 190
Men’s Winners: Under 30: James 14; 30-50: Josh 27; Over 50: Bob 17
Women’s Winners: Under 30: Connie 4; 30-50: Chris B 10
Box Jumps in 60 sec
Men’s Winners: Under 30: James 40; 30-50: A. Hazzard 100; Over 50: George 63
Women’s Winners: 30-50: Chris B 69
Maximum Plank Hold
Men’s Winners: 30-50: A. Hazzard 9:31
Women’s Winners: Over 50: Michele 8:15
Maximum Squats in 60 sec
Men’s Winners: 30-50: A Hazzard 75
Women’s Winners: Over 50: Maria B 51
Maximum Bench Dips
Men’s Winners: Under 30: James 38; 30-50: A Hazzard 130
You’ve done box jumps, you’ve done lung jumps, maybe you’ve even got nuts and done one legged jumps (one of my personal favorites) but when was the last time you went back into the vault and re-visited your days of junior high PE? If it’s been a while lets refresh your memory. A warm-up of mountain climbers, burpees, skips, jumps, jump rope, and/or high knees. Those are just a few oldies that come to mind. Today we’ll be covering four basic jumps that when used in a workout becomes anything but basic.
Floor to Ceilings (full range of motion squat jumps): In this movement you will start in a deep squat (hips below shoulders, butt down, chest up, spine extended, and feet flat). You will start by touching the floor between your feet without bending over from your spine or letting your heels come off the floor. As soon as you touch the floor you will extend up through your spine as quickly as possible to then jump up as high as you can vertically as you raise your arms above your head (thus the ceiling part). Upon landing back on the floor you will begin to bend your knees and drop back down into a good squat, touch the floor with your hands and repeat. Doing a good 10 reps of these jumps will kick start your heart rate and mimic sprinting up a hill. Don’t forget the touch at the bottom every time and then hands over head at the top!
Butt Kickers: Start in a squat (at least 90 degree bend in your knees) and then extend your legs keeping your chest up and spine extended as you power your feet off the floor and attempt to kick your butt with your heels while in the air. Push your feet back underneath you and re bend back into your squat as you land on the floor (you should always land with bent knees), repeat. The goal is to keep constant motion. This may be the first time ever you wish you had a bigger backside!
Tuck Jumps: Harness your inner diver. In this jump you will again start with knees bent (anywhere from a little to 90 degrees for your load up) and feet flat. You will jump up as hard and as high as you can, at the same time you will forcefully use your abs and hips to pull your knees up towards your chest. It’s okay if your chest comes towards your knees a little as well. Swing your arms up with you as you jump to get more power. Make sure your knees are coming up towards your chest as opposed to bringing your heels under your hips. It’s best if you feel like your knees are coming up and around to your chest as opposed to just straight up. You should feel a ton of abs in this exercise. The more you can keep moving the better, use the momentum to get more power. Good luck!
Pike Jumps: Get ready to be the best cheerleader you’ve ever been! In this exercise you will use the same load up as the other jumps the only difference is you are going to power your legs forward on your way up. Not just forward but also more or less straight, meaning your movement comes from your hips as opposed to kicking your legs forward from your knees. This is a little scary at first; make sure you have good load up and good power up in your jump to insure you have enough time to power your legs forward from your hips. If it helps you can swing your arms with you as well. Make sure you swing your legs forward quickly and pull them back under you quickly to insure you don’t land on your backside! As always, try to land with bent legs and keep up the rhythm as much as you can! Enjoy!
Now that you have all these fun new tricks, add them in to your workout and see how much harder it is to do 10 Pike jumps in a row than it is to sit and rest on a bench or ride an exercise bike!