Tag: push ups

November Fitness Challenge

We challenge you!

  • In November you will have different exercises to test and see how you place among your other SAC peers.

Maximal Tests:

  • Pushups
  • Pull-ups
  • Sit-ups

As Many Reps as Possible (AMRAP) in 60 seconds:

  • Jump Rope Revolutions
  • Box Jumps (24” box)
  •  Squats

 

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 jluckey@sacdt.com.

Time Saving Holiday Workout

 

 

The holidays are upon us, and our time gets spread thin with all the traveling, shopping, and holiday parties.  You’ve spent the year working on your fitness goals, so don’t slack off during the holidays and diminish your progress.  Whether you’re traveling or just don’t have as much time as you usually do, here are some exercises you can do under 30 minutes, just about anywhere, with little to no equipment.

 

Perform these exercises in a circuit. Work for 20 seconds, rest 10 seconds and then move on to the next exercise. Rest up to 2 minutes at the end of the circuit, and then start over.  Repeat circuit 2-3 times.

 

– Jumping Jacks

– Push-ups

– Squat Jumps

– Full Sit-ups

– Pike Push-ups

– Lunge Jumps

– Side Plank (each side)

– Mountain Climbers

– Single Leg Pistol Squat (each leg)

– Plank Jacks

– Single Leg Hip Thrusts

 

Give this 30-minute workout a try to maintain your cardiovascular fitness, strength, and sanity this holiday season. If you push yourself and move quickly from exercise to exercise, you can get a great workout in half the time.

 

If you would like more ideas on staying on track this holiday season, please contact Certified Strength and Conditioning Coach Jason Anderson at the Seattle Athletic Club.

Land/Water Swimming Circuit

 

Below is a workout that I enjoy because it involves swimming along with calisthenics and plyometrics. These are two of my favorite things to do when exercising and you can combine them together into one circuit workout. If you cannot decide between the pool and the weight room, try this exercise and get them both done at once.

 

Warm up:

120 swim

 

Main Set:

40 sprint (free)

10 push ups

40 sprint (your choice: fly, back, breast, or free)

10 dips (chair or floor)

 

Rest for 1 minute and repeat 2-3 times

 

40 sprint (kick)

10 jump squats or squats

40 sprint (Kick of choice: fly, back, breast, or free)

10 lunges on each leg

 

Rest for 1 minute and repeat 2-3 times

 

Cool Down:

120 swim

 

 

There are many different variations and ways to do an exercise like this. If you enjoy it please let me know. If you have any questions or would like a different workout version contact Amber Gruger at agruger@sacdt.com.