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Vacation Workout 4

So you are 1 week down. Christmas is officially over and you still have 1 week of no classes. DO NOT tell yourself you are going to wait until the new year. It will no be fun returning to the gym on January 2nd knowing you haven’t done SOMETHING.

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Vacation Workout Day 3

It’s almost! Just because Christmas is almost here doesn’t mean you can’t workout.

Day 3 workout is quick and can all be done in the comfort of your own home!

Work hard, have fun, Merry Christmas, Happy Holiday!

 

Day 3
Warm Up
3 sets:

– 10 Air squats

– 10 Push Ups

– 10 V-ups

 

3 sets:

– Lateral Lunges x 8

– Forward lunge stretch x 8

 

Conditioning Work
20/20 x 6 rounds of each:

– Squat/Hold

– Push Up/FLR

– Squat Jump/Rest

– Mt. Climbers/FLR (yes, again)

 

Cool down
3 sets:

– Superman x 15

– V-Up x 20

– Russian Twists x 50

Vacation Workout – Day 2

Ok OTL Family I hope day 1 went awesome! You did do it, right? Well, if you have and you are ready for vacation workout day 2, I’ve got you covered!

Day 2 we start getting back into some weights. Now I realize not everyone will have access to weights so I have put a section for you as well!

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Vacation Workout – Day 1

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FLR Position

 

Vacation workout Day 1

Day 1 involves no weightlifting. I want you all to use this time to let your muscles and central nervous system recover from the year of training. If you have questions, just let me know!

 

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Pre-Workout

As a trainer, “what’s a good pre-workout” is one of the most common questions besides, “how can I lose this fat” followed by a point to either the inner thigh or the belly. Pre-workout is important, BUT I’m not talking about the pre-work you’re thinking. Read More

On Your Off Days

On your off days

– Coach David de Leon

The average person comes to OTL Fitness 3 days per week leaving them with 4 days to figure out what the heck to do. I’ve got a few tips to help keep training on your own very simple. So the next time you need to get one in on your own, you’ll know exactly what to do.

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Strength Training Basics

Lately we’ve been on a kick talking about strength training. Because of that, today we’ve decided to talk a little on strength training basics in order to show how easily strength can be added to any fitness routine at its most fundamental level. We are going to quickly cover the 4 fundamental movements that should be included in any strength training program. So here it is, strength training basics. Read More

How Strength And Conditioning Can Change Your Life

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The fitness industry around the world is at a point in time when every thing you can possibly imagine is being offered to make you “fitter”. Some of us decide to power jump on trampolines, while others bring out their inner strip…well, decide to do pole dancing, and within the past few days some even believe that chasing pokemon characters is their way to get fit.

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Concept 2 Rowing Tips

Photo: Weston Carls

Rowing on the Concept 2 rower is something we have done over and over again in the gym and some amazing results have come from it. I try to teach as many points as possible, but sometimes when the same person tell you the same thing over and over again, we have a tendency to not listen. So I found this awesome video from Dark Horse Rowing and it is a great foundational video for concept 2 rowing tips.

*Photo By Weston Carls

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