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Vacation Workout 6

Day 6 is already here. The 2 weeks flew by and training starts back full gear on Monday!

*If you do not have a rower, replace the row with a 1 mile run*

  • 2,000m Row
  • 100 push ups
  • 100 sit ups
  • 100 air squats
  • 2,000m Row

Go get it done!

 

Vacation Workout Day 5

*If you’ve gotten here via the email, today is day 5 not 4!

Vacation workout day 4 is similar to last weeks day 1 but for a longer period of time. Be sure to warm up, stretch and stay out of the comfort zone during the work.

For the cool down, the RDL’s should be lightly weight if possible. Remember, you can use anything here for weight!

 

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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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  • Sending out workouts from the gym
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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