US Sports Partner Spotlight: XTERRA Fitness

 

XTERRA Fitness helps people realize their fitness goals through durable and expertly designed equipment. From training programs to advanced features, XTERRA Fitness products provide everything needed to bring adventure and achievement home. Shop for yours today!
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US Sports Partner Spotlight: Marathon Sports

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HItchFit: Bikini Pageant Competitor Gets in Shape for 40

 

Bikini Pageant Competitor Gets in Shape for 40. And raises mental health awareness at the same time! Today’s transformation is the incredible Natalie!

Her goal was to get in great shape for 40, and she wanted a big goal. She chose to enter her first beauty pageant and get in her best shape with a Hitch Fit Bikini Plan! One of the greatest victories in this story, is not only did Natalie take home 3rd place at her first competition, she also used this platform to raise awareness about Mental Illness. She raised over $20,000 for Victoria’s Voice and the Junior Welfare Society. THAT is amazing!

Congratulations Natalie!

Natalie’s Before and After Bikini Body Photos: 

Natalie’s Story and Hitch Fit Review:

“As my 40th Birthday was approaching, I decided I wanted to challenge myself by entering my first beauty pageant!

As a former NFL cheerleader and a dance fitness instructor, I am no stranger to bikini workouts and meal plans.

But, I knew strutting down a runway in 6 inch heels and a bikini would require next level training!

I’ve known Micah since high school, so I knew right away that I wanted to work with Diana and Hitch Fit.

What I love most about Micah and Diana is that they truly “practice what they preach” in terms of living a clean and healthy lifestyle. I was motivated by my weekly check-ins with Diana and inspired by their personal commitments to be the best versions of themselves, as I shared the same goal!

It’s important for me to share that I pursued pageantry as an opportunity to raise awareness about mental illness.

4 years ago I was diagnosed with pre-menstrual dysphoric disorder.

PMDD is a hormonal disorder but classified as a mental illness producing symptoms such as depression, suicidal thoughts and panic attacks.

Over the last few years, I have worked hard to change my lifestyle, clean up my diet and incorporate exercise in order to heal naturally.

Occasionally, I still experience PMDD symptoms, BUT, during my 12 weeks with Hitch Fit, I experienced ZERO symptoms!

My hope is to inspire others who are struggling with their mental health to make the necessary diet and lifestyle changes so that they can heal themselves as I have.”

Program Choice: Bikini Model

Live Streams and Breaking Sports News!

Global Health Issues & Live 2020 Election Coverage Presented on US Sports Net By BodyFit by BBcom.

 -Author Rosemary Charles

The world has seen quite a number of achievements in the health sector. A number of countries even among the developing countries have been meeting their millennium development goals. HIV medicines have been availed in these countries than ever. Despite the achievements, there are still global health issues that affect the low, the middle and the high-income countries. According to the conventional way of categorizing disorders, tuberculosis, malaria, diarrheal diseases, heart diseases, cancer etc are what cause death and other disabilities but in real sense these pathologies does not kill us but rather the factors that lead to these pathologies kill us. A report by the WHO, 2009 in a publication titled global health issues indicated that there were about 24 physiological, environmental, economic and behavioral health risks globally. These 24 risks factors caused more than forty percent of world’s deaths. From the 24 risks, the five leading cause of deaths were high blood pressure, high blood glucose, tobacco use and overweight and physical inactivity. The top five burden disease included unsafe sex, childhood obesity, alcohol use, unsafe water sanitation and hygiene together with high blood pressure. The major health risks were found to cause a high percentage of deaths in high-income countries with the use of tobacco and high blood pressure leading while high blood glucose was the least cause of death among the major health risks. In middle-income countries high blood pressure was the highest cause of deaths with a percentage of 17.9 followed by tobacco use than overweight and obesity, physical inactivity and lastly alcohol use. In low-income countries or the developing countries, childhood underweight was found to be the major health risk with about 7.8 percent deaths followed by high blood pressure, the unsafe sex, unsafe water, sanitation and hygiene and finally high blood pressure.

However, these risks were influenced by other factors such as behavioral/lifestyle risks played an important role in each of the country grouping. In low-income countries, the deaths caused by childhood underweight are attributed to the persistent poverty that exists in these countries. Most families cannot afford their daily meals and relies on governments and well wishers. These children are faced with malnutrition, and most of them die in their early years. The unsafe sex risks are also prevalent in these countries as a result of poverty and unemployment. To lower these risks world heath organizations and respective governments should educate men and women on the dangers of unprotected sex and provide condoms. Other strategies aimed at lowering poverty and improving women status should be developed as the keys to success. People should also be convinced not to stop smoking and drinking alcohol. In developed countries, citizens need to be advised on the change of lifestyles and behaviors. People should eat healthy foods and exercise more to reduce the risks of overweight and high blood pressure deaths.

Another major health issues are environmental management. Most of the diseases that are causing deaths globally each day are environmental related. In their article on global health Kelvin and David observed that in high-income countries like New Zealand, environmentalism was determined by increasing scarcity of resources, transparency due to the impact of information technology and shifts in consumer demand in preference on organizations with sound environmental performance. The new trend is shaping the practices in private and public sectors in most developed countries. But in developing countries this problem eminent as people are dying from sanitation and drainage related diseases like cholera and diarrhea.

References:

McCracken K, Phillips D (2012) Global Health: An Introduction to Current and Future Trends Routledge New York

Skolnik, R. (2010) Global Health 101. Sudbury, MA: Jones and Bartlett Publishers. *

Author is an academic writer and an editor and she offers custom research papers. Thus, people that doubt their own writing abilities can use the best custom paper writing service and forget about their fears and lack of confidence by visiting ResearchPapers247.org

BodyRock TV Lisa Marie Featuring: Triceps & Swings and What is Body Mass Index (BMI)? (And Does BMI Really Matter?)

Do I have a healthy BMI?This is one of the most Googled questions in relation to health and fitness, and understandably so. Calculating your Body Mass Index (BMI) can help you gauge whether or not you are overweight, and it can be the catalyst for making (or sustaining) healthy changes in your life.
However, BMI is only one way to gauge your weight and should not be viewed as the final word on your weight--and it should NEVER be seen as a judgment of your worth.

Keep reading. In this article, we're going to tell you everything you need to know about Body Mass Index (BMI) for adults and weigh in on whether or not it really matters.

• What is Body Mass Index? (BMI)
• How to Calculate BMI
• Understanding BMI Results for Adults
• Why Calculate BMI
• Does BMI Really Matter?
• Other Ways to Assess Weight and Measure Fat
• The BMI WORKOUT Playlist

What is Body Mass Index (BMI)

BMI is a measurement of your body size. It is calculated by factoring in an individual's height and weight. The results indicate whether that individual has a healthy body weight for their height. 

How to Calculate BMI

The formula to calculate BMI is weight in kilograms divided by height in metres squared. If you work in the English system of measurement, then BMI is calculated by taking one's weight in pounds and dividing it my inches squared. Then, you multiply this result by 703 to convert pounds/inches squared to kilograms/metres squared.
BMI FORMULA: BMI = kg/m2 
or
BMI = lbs/in2 * 703
Examples: 
Someone who is 5'5 and weighs 135 pounds has a BMI of 22.5.
Someone who is 65 kilograms and 1.80 meters tall has a BMI of 19.4.

Understanding BMI Results for Adults

The numbers are all well and good, but what do they actually mean? Well, nothing, in and of themselves, but when lent significance by a scale of underweight to obese, they can be extremely helpful. 
BMI       Weight Status
Below 18.5 Underweight
18.5–24.9 Healthy
25.0–29.9 Overweight
30.0 + Obese
If you have a BMI of less than 18.5 or over 25, it is recommended that you seek guidance from your doctor or a dietitian. You will need to learn healthier eating and exercise habits that suit your lifestyle and current abilities. 

Once you have the go-ahead to exercise from your healthcare provider, join us in Sweatflix. It’s only $0.49 per day (with the first month free for a trial) and this workout library has 1000s of videos for all fitness levels, and they're designed for people who love variety but have busy lives. Workouts take a little time as a few minutes, and if you stick with them, they will improve your health and fitness.
Need help with diet?Again, talk to your doctor and/or dietitian first, and if you don't need a specialized diet, check out our nutrition guides and meal plans. From a plant-based guide to low-carb guides and guides for people who intermittent fast for fat loss and bundles that offer complete meal plans, we offer a smorgasbord of delicious ways to make your healthy lifestyle more appetizing. 
Check out BodyRock nutrition guides and meal plans here. These are the strategies are trainers use and the meals our trainers eat, so you know they work. 

Why Calculate BMI

Calculating your BMI can give you an idea of whether or not you have a healthy body weight. 
This makes BMI a more accurate measurement of appropriate body weight than the scale alone.
For example, someone who is 5'9 and weighs 165 pounds would be a healthy weight, according to BMI. A person who is 5'2 who weighs 169 pounds would be considered overweight by the same standards. 
Weight alone is not an accurate judgment of health. 

Does BMI Really Matter?

Yes--and then again, sometimes no. Just like the scale is not always an accurate measure of body fat percentage, either is BMI. 

BMI does not account for muscle, for instance, so you could be 165 pounds and 5'5 and be a completely healthy body weight if you have a lot of muscles--even though BMI would classify you as overweight. 
The shortcomings of BMI as a comprehensive measure of body fat in relation to weight is why most healthcare professionals don't rely on BMI alone.

Other Ways to Assess Weight & Measure Body Fat

There are many other ways to assess weight and measure body fat that can be used, often in tandem with BMI, to determine if an individual is at a healthy body weight.

Here are some of the most common:
Skin Fold Test
It's an old-school method, but it works. Depending on your body type and muscle mass, you could be overweight according to BMI but really, at a completely healthy weight.
The skinfold test simply involves measuring the thickness of skin folds to determine the amount of fat (subcutaneous adipose tissue) under the skin. (Think pinching an inch: if you can grab/pinch a lot of extra skin on your body that is not just loose skin from babies or weight loss, then you are likely overweight.)
Of course, different parts of our bodies naturally have different amounts of fat, so there are seven different sites for the skinfold test.
7 Site Skinfold Measurements
Triceps.
Chest/Pectoral.
Midaxillary.
Subscapular.
Suprailiac.
Abdominal.
Thigh.
If you want to learn more about how to perform a skinfold test, comment below! We'll write a blog for you!

Smart Scales
Smart scales or body mass composition scales are tech-savvy scales that use a harmless, undetectable electrical current through your body to determine the amount of body fat you have versus lean body mass. These scales also often measure your water weight as well, basal metabolic rate and fat-free mass.
Measurements
Taking your measurements with a measuring tape is also a fantastic way to get a read on your health. Your weight measurement is of particular importance.

Waist circumference can determine if you are at a higher risk of heart disease, type 2 diabetes, high blood pressure and high cholesterol.
Healthy waist circumference for men is below 40 inches, and for a woman, below 35. 

Remember:you can't spot lose weight from anywhere on your body. Roughly 60% of where we store fat is genetically predetermined, which means that your best bet is to eat healthily and to exercise your whole body--especially with resistance-based training which will help you burn more fat from everywhere since muscle requires more energy (calories) to maintain than fat.

Join us on Sweatflix now for a 30-day free trial and see how you can start getting stronger and leaner in just a month. Just stick with us. We've got your back (and front and sides and bottom and top and every part of your body you want to get leaner!)
Looking to lower your BMI? PRESS PLAY on this additive BMI workout playlist featuring the best fat burning workouts on Sweatflix. Start sculpting a stronger, leaner body today! 

The BMI WORKOUT Playlist

Click here to see the entire playlist

BBcom Featuring: Hill Sprints for Speed & Strength | Josh Bryant and Law Enforcement Fitness Training

We team up with strength coach Josh Bryant MS to bring you an in depth breakdown on how hill sprints can increase your speed and strength.

► Shop GASP Clothing & Accessories Supplements: https://bbcom.me/2AtBBvw 
► All Access 7-Day Free Trial: https://bbcom.me/2mJwTG8

Law Enforcement Fitness Training

By: Tim Kauppinen As a police or law enforcement officer, you know that staying in shape is a key part of your job - and for keeping you safe. You also know that it's often almost impossible to find the time to work out consistently.

Let's face it, fitting in an hour or two of exercise every day is just not very realistic in your hectic, demanding schedule. That's why you need to focus your work outs on the type of exercise to give you the best results in the shortest amount of time.

And the type I recommend is high intensity exercise - especially hill and stair sprints. These techniques allow you to get the most out of your precious workout time. Helping you build strength, power, speed and stamina while burning maximum amounts of fat - all in much less time than a traditional workout.

There are numerous reasons that high intensity is the way for you to go. Here are the Top 3:

1. Hill Sprints Build the Stamina Necessary For Your Job Demands.

Endurance is something that every law enforcement officer needs - but it is a special kind of endurance. If you want to perform at your peak, then long, slow distance types of cardio just won't work. Your endurance training needs to mimic the demands of your job. Those needs being - short bouts of intense exertion alternated with periods of long periods of lower intensity.

Think about it. How often does your job require you to jog at a low intensity for long periods of time? Or even run at a steady, moderate pace for 20 or 30 minutes in a row? Yet, these are exactly the types of demands that long, slow cardio workouts prepare you for.

On the other hand, high intensity work, like hill sprinting, provides you with interval training that meets your needs. It will take your heart and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Your body will become used to reaching these higher levels, and recovering quickly in between the "sprints." Not only that, with hill sprints, you will be able to spend much more time training at that high intensity than if you try to "go hard" at a steady state.

This type of training can lead to more protection for your heart and lungs than traditional "cardio". Long, low intensity cardio can actually shrink the size of your heart and lungs because your body is excellent at adapting to the stresses placed on it. Training long and slow encourages your body to become as efficient as possible to make the exercise easier. The result: it shrinks muscle mass along with your heart and lungs. This has the effect of decreasing your reserve capacity - the ability of your cardio-vascular system to respond to high stress situations (exactly the kind your run into in your job). Without a high reserve capacity, your heart and lungs may be at risk during stressful events. High intensity training can help raise your reserve capacity instead.

Not only that, but more and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much - or more- by using high intensity exercise like hill sprinting. This endurance is due to the sprints upgrading your oxygen intake system with new capillaries, developing stronger heart and lung tissue, adding more energy producing mitochondria and increasing your tolerance to lactic acid buildup.Want the ability to respond to high intensity situations (and recover quickly afterwards)? Then train the same way.

2. Hill Sprints Give You Results In As Little As 15 Minutes.

Sure, this training sounds great - but how much time does it take?

Truth is, you can get these benefits in short workouts of 15 minutes or less - only 2 or 3 days per week.

High intensity work, especially hill and stair sprinting, is an incredibly efficient way to exercise. This is because you are forced to do more work in a shorter period of time. In other words, hills and stairs are like the perfect combination of strength training and sprinting - you literally "lift" or "push" yourself up the incline. The steeper the incline, the more demand is placed on your leg muscles. This intensity allows you to get in a superior workout in a very short period of time.

3. Hill Sprinting: The Incredible Stress Buster

The bad news: Your position as a law enforcement officer brings a great deal of stress along with the job. This stress can lead to health-related problems like heart disease and metabolic syndrome.

The good news: One of the best ways to "bust" that stress is with exercise - more specifically high intensity exercise.

Exercise in general relieves stress in a number of ways. First of all, exercise stimulates your brain to release substances (endorphins) that improve your mood. Besides that, exercise can decrease cortisol levels, provide a distraction from the source of stress and boost your self confidence.

Any exercise can have these effects, but high intensity can amplify your results. Recently, researchers at the University of Missouri-Columbia showed that high intensity exercise is superior in reducing anxiety and stress. The 2003 study even showed that the effects can be felt 30, 60, even 90 minutes after an exercise session.

These are just 3 of the reasons that every law enforcement officer should hill sprint. Take your endurance to a new level and reduce your stress in only a few minutes of exercise per week with this "old school" training. You, your fellow officers and those you serve and protect will be glad you did.

 Tim Kauppinen, or Coach K, has over 20 years experience as an athlete,coach and personal trainer. He has helped people of all ages and abilities get and stay in peak shape. Coach K is the author of the Uphill Fitness Training, and publishes a FREE daily training email newsletter.

BBcom Featuring: FYR 2.0 Program Overview | Hannah Eden

Whatever your fitness goal, you need a reason driving you to reach it—and a guide to help you get there. Hannah Eden is back with FYR 2.0. Give this 8-Week Muscle and Fat Loss plan a try

► Hannah Eden's FYR 2.0: https://bbcom.me/2MIooqK
► All Access 7-Day Free Trial: https://bbcom.me/2MG3Wqv
► Subscribe: http://bit.ly/2DK5lGD

 Fitness is not a one-time event, and given how many users told us they did the original FYR multiple times, you get that! FYR 2.0 is your chance to "Find Your Reason" all over again. Everything you told us you loved is back in FYR 2.0—and then some. This eight-week program is longer, tougher, and even more transformative than its predecessor.

 If you've already tried FYR, you've already experienced the transformative power of working out with Hannah and her team. If you're new to this kind of program and to Hannah's style, you can definitely start here, without having experienced the original FYR. As long as you're ready to sweat five times a week and test your physical and mental strength just as often, then you've come to the right place.

 All you need is 30-40 minutes, five times a week, and a few select pieces of equipment. Here are all the details!

 | Find Your Level | There are three training levels in FYR 2.0, and a specific coach to show you the movement modifications for each. First-timers or anyone who feels over their head should follow Tanner. To level up and move with slightly more intensity or heavier weights, follow Paolo. And if you're ready for the fight of your life, try to keep up with Hannah.

 Sometimes, the difference is just intensity or pace. Other times, it's a whole new movement. This allows you to follow along at the level that suits you best in each workout and each phase of fitness. It also means you can come back to this program at any point to get a completely different experience. No matter where you are in your fitness journey, FYR 2.0 has something to offer.

 Many of the exercises in FYR 2.0 are bodyweight movements, but you will need a few things to help you get the most out of each workout. Here's a list of equipment to have on hand:

• A pair of matching dumbbells (ideally, two pairs: one light, one heavier)
• A pair of matching kettlebells (ideally, one light-to-medium pair, and one heavy single)
• A jump rope
• 1 miniband (ideally 2-3, to give you options)
• A mat
• A medicine ball

 More important than any weight or accessory is your attitude. Hannah expects you to bring the heat for every single workout. She's already programmed different levels and modifications into this program, and now it's up to you to take control. This is your workout, and what you put into it determines what you get out of it. Show up ready to work, give it your all every single time, and you will see a change.

 | Why FYR 2.0 Works |
 FYR 2.0 definitely isn't just a rehash of the original. It has new movements, new protocols, and more of a focus on control, pacing, and pauses. FYR was explosive and fun, and FYR 2.0 is as well, but there's a bit more tension and focus on the mind-muscle connection. In terms of results, this may mean that you build slightly more muscle in FYR 2.0—hence the name Hannah Eden's 8-Week Muscle-Building Fat-Loss Plan.

 More often than not, people get bored with their training programs. This program will offer you anything and everything. It is a hybrid training style, mixing protocols and styles to create a unique experience with each new workout. In this program you'll explore animal flow, functional movement, conditioning drills, Tabata intervals, EMOM, bodybuilding, AMRAP, gymnastics—you name it, Hannah has tried it, and she can bring it down to your level and make you love it.

 Hannah helps you step outside of the box gym and try different modalities to bring every corner of the fitness world together. No matter where your fitness game is, you will be challenged, you will learn, and you will love doing it.

Beast Sports Nutrition Presents The Serious Workout Of the Week! Week 3

Hello there Athletes and Warriors!
Hey from this point forward you can plan your entire workout week as we will be publishing your SWOD every Saturday or Sunday.

As always remember to eat, and sleep right as that will dictate your fitness success just as much as how much you bench this week.
If this is your first SWOD be sure to consult a doctor before engaging in any exercise, fitness, or nutrition program. The sets, reps, weights, and overall intensity of the below workout were originally designed for a specific athlete. Please adjust any factor to fit your present fitness level. 

After this word from our pals at Beast Sports Nutrition, we will get to this week's workout.

-Coach Nate

Athletes and Warriors! Printer Friendly Versions, Exercise Descriptions and Some videos are available exclusively for US Sports Online Strength and Conditioning client version of the program. Click here to get your custom strength, conditioning, or performance program today!

Week 3 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Leg Press (45 Degree)	10 reps @ 570 lbs, 5 reps @ 685 lbs, 3 reps @ 795 lbs, 6 reps @ 910 lbs, 7 reps @ 855 lbs, 6 reps @ 795 lbs
	3	Video Dumbbell Plie Squat	8 reps @ 135 lbs, 8 reps @ 135 lbs, 6 reps @ 135 lbs
	4	Video Machine Leg Curl	10 reps @ 160 lbs, 10 reps @ 150 lbs
	5	Video Dumbbell Incline Bench Press (30 Degree)	8 reps @ 105 lbs, 8 reps @ 105 lbs, 6 reps @ 105 lbs
	6	Video Dumbbell Arnold Press	8 reps @ 70 lbs, 8 reps @ 70 lbs, 6 reps @ 70 lbs
	7	Video Dumbbell Rear Lateral Raise	10 reps @ 32 lbs, 10 reps @ 30 lbs
	8	Video Dumbbell Lying Triceps Extension	8 reps @ 40 lbs, 8 reps @ 40 lbs, 6 reps @ 40 lbs
	9	Video Reverse Crunches	23 reps, 23 reps
	10	Video Bent Knee Crunches	51 reps, 51 reps, 39 reps

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Week 3 - Day 2 (Sunday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc.
	2	25 Minute Cardio Session	128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	5 Minute Cardio Session	135 Beats Per Minute. We are pushing the intensity up a little for this one. Stay focused and keep going. You will enhance your conditioning level and burn more calories in this more intense phase. Monitor your heart rate periodically as you exercise.
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process!

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Week 3 - Day 3 (Monday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	11 reps, 11 reps, 8 reps
	3	Video Cable Close Grip Row (Low Pulley)	8 reps @ 225 lbs, 8 reps @ 225 lbs, 6 reps @ 225 lbs
	4	Video Lat Pulldown Close Grip Front	10 reps @ 180 lbs, 10 reps @ 165 lbs
	5	Video Dumbbell Lateral Raise	10 reps @ 41 lbs, 10 reps @ 38 lbs
	6	Video Dumbbell Rear Lateral Raise	10 reps @ 32 lbs, 10 reps @ 30 lbs
	7	Video Dumbbell Hammer Curl	10 reps @ 70 lbs, 10 reps @ 65 lbs
	8	Video Standing Toe Press	10 reps @ 250 lbs, 10 reps @ 230 lbs
	9	Video Reverse Crunches	23 reps, 23 reps
	10	Video Alternate Heel Touchers	51 reps, 51 reps, 39 reps

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Week 3 - Day 4 (Tuesday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. As always I will start things off nice and easy for you. Warming your body up is important for both injury prevention and for performance. Have a great workout and keep a positive attitude!
	2	25 Minute Cardio Session	128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	12 Minute Cardio Session	135 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four.
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

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Week 3 - Day 5 (Wednesday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Bench Press	10 reps @ 225 lbs, 5 reps @ 270 lbs, 3 reps @ 315 lbs, 6 reps @ 360 lbs, 7 reps @ 340 lbs, 6 reps @ 315 lbs
	3	Video Dumbbell Incline Bench Press (30 Degree)	8 reps @ 105 lbs, 8 reps @ 105 lbs, 6 reps @ 105 lbs
	4	Video Dumbbell Side Lunge	8 reps @ 40 lbs, 8 reps @ 40 lbs, 6 reps @ 40 lbs
	5	Video Dumbbell Step Up	10 reps @ 55 lbs, 10 reps @ 50 lbs
	6	Video Machine Leg Extensions	10 reps @ 195 lbs, 10 reps @ 180 lbs
	7	Video Machine Leg Curl	10 reps @ 160 lbs, 10 reps @ 150 lbs
	8	Video Cable One Arm Row	10 reps @ 120 lbs, 10 reps @ 110 lbs
	9	Video Dumbbell Biceps Curl	10 reps @ 60 lbs, 10 reps @ 55 lbs
	10	Video Cable Triceps Pushdown	10 reps @ 170 lbs, 10 reps @ 155 lbs
	11	Video Bent Leg Knee Ups from Bench	26 reps, 26 reps, 20 reps
	12	Video Bent Knee Crunches	51 reps, 51 reps, 39 reps

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Week 3 - Day 6 (Thursday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!
	2	25 Minute Cardio Session	128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	15 Minute Cardio Session	135 Beats Per Minute. Aerobic exercise will help you to lose fat by burning excess calories. It will also help to lower blood pressure levels and improve your cholesterol ratios. But best of all, it makes you feel great!
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. I hope you had a great workout. Don't forget this last 5 minute session. Make an effort to eat healthy foods. It takes a combination of consistent exercise and healthy eating to achieve your goals. Again, good job on the workout.

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