Walk You Way To A Leaner You!

Walking is great exercise and a great cardio addition to your program. Prepare for different terrains and conditions by engaging in a comprehensive strength and conditioning program for Walking Strength so that you can further enjoy the trails!
Nate

Walking Strength

The focus of the

12-Week Walking Strength

Programs is to develop balanced muscular endurance and strength for the entire body. This workout uses lighter weights and higher repetitions throughout the entire 12 week cycle. However, some workouts will be harder and some will be easier than others. This variety is achieved through the use of more or less exercises on a particular workout.

Throughout the length of the Walking Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. You can also fine tune the program to include all the exercises that feel the best.

Select a Program
Walking Strength/Free Weight and Machine Combo
Sample Workout Below:

Week 1 - Day 1 (Monday) of Matt Ahrens's Program	Week Difficulty: Medium
View Printer Friendly Version (Available In Fully Registered Version)

Click on an Exercise Name to view a description of that exercise (Available in Fully Registered Version)

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Leg Press (45 Degree)	20 reps @ 280 lbs, 20 reps @ 280 lbs, 12 reps @ 280 lbs
	3	Video Machine Leg Curl	20 reps @ 60 lbs, 15 reps @ 70 lbs
	4	Video Dumbbell Bench Press	20 reps @ 40 lbs, 15 reps @ 45 lbs, 10 reps @ 40 lbs
	5	Video Lat Pulldown Wide Grip Front	20 reps @ 65 lbs, 15 reps @ 70 lbs
	6	Video Dumbbell Military Press	20 reps @ 25 lbs, 15 reps @ 30 lbs, 10 reps @ 25 lbs
	7	Video Dumbbell Rear Lateral Raise	20 reps @ 11 lbs, 15 reps @ 12 lbs
	8	Video Dumbbell Triceps Kickback	20 reps @ 10 lbs, 15 reps @ 11 lbs
	9	Video Dumbbell Hammer Curl	15 reps @ 25 lbs, 10 reps @ 25 lbs

Go To www.fitnessgenerator.com/ussportsradio and fill out the fitness profile form to get started.

US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

How to Get Fit and Healthy in your 40’s with Hitch Fit Training

Good Morning Athletes and Warriors!
Before we get to another amazing transformation from our partners at Hitchfit, let's send out a big congratulations and high fives to US Sports Online Strength and Conditioning Team Client the D.C. Divas Women's Football team on winning the Eastern Conference regular season title and locking up home field throughout the playoffs. Besides being one of the most talented squads in the game, your hard working of the US Sports Online Strength and Conditioning System in the off season is once again paying dividends on the field. Great work ladies and best of good fortune in another run to the Championship! If you or you team would like train like a champion, feel free to click here, fill out the fitness profile form and I will happily set your team up on a winning program. Watch video highlights of the Divas big win over Boston here




Despite my starting picture not reflecting it, fitness is a hobby for me. I knew I had not been eating as clean as I normally do, but the pictures really opened my eyes. I was still working out, but admittedly, my intensity was inconsistent so it was definitely time to shake things up.
I had first heard about HitchFit through a local fitness magazine, but it was over a year before I decided to give it a try. Before I made the online purchase though, I had reached out to Micah to ask some questions, one of which being the impact my upcoming shoulder surgery was going to have. Fortunately, Micah’s response was that I could start the program when I was ready. My recovery ended up taking much longer than I had anticipated. Once I did start, I found that there were some exercises that my shoulder wasn’t ready for so I made some substitutions. Additionally, I travel quite a bit, and Micah was great about tailoring my workouts based upon what kind of equipment was available. He also took that into consideration when putting my meal plan together.


Over the years, I’ve done different programs with mixed results. For me, the diet portion of the programs I did in the past were either too generic or didn’t necessarily fit with my own goals. The diet Micah wrote up for me was the most strict that I’ve ever used, but it made sense to me and without a doubt, it works.

I set some pretty aggressive goals for myself which definitely helped maintain focus. While I didn’t quite make it to my body fat goal, I am happy with the progress I’ve made and hope to help others by inspiring them or offering support. I will continue to pursue my original body fat goal and once there, I want to begin working on my next transformation.

If you are someone who has tried multiple diets or exercise programs with no success and have found yourself frustrated and in a rut, I would recommend trying HitchFit. It’s not easy, but if your commitment level is there, you’ll be pleased with your results




Age: 45

Starting Weight: 208

Starting Hip Measurement: 41”
Starting Waist Measurement over belly button: 40”
Starting Body Fat: 26%

Finish Weight: 174
Finish Hip Measurement: 36-1/2”
Finish Waist Measurement over belly button: 32-1/4”
Finish Body Fat: 8.8%

Coreys Program Choice-Couples Plan– Online Weight Loss Program

Follow this link for Rates, Program Details, to Purchase and get started!

Athlete/Coach Resources... Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

Top 10 Exercise Ball Moves to Tighten Core

With everything that you've got going on in your life, taking time to tighten your core is probably not a high priority.

Sure, you'd love to have tight abs, and you exercise when you can, but your core could definitely use some more attention.

An easy way to incorporate core strengthening into your exercise routine is to work the following 10 exercise ball moves into your routine.

As with other exercises, warm up before using an exercise ball. When performing specific exercises, keep your back straight, avoid locking your knees, and breathe properly.

The size of ball you use should be based on your height and weight. When sitting on a ball, your thighs should be parallel to the ground. Choose dumbbell weights based on your fitness level.

#1: Ball Push-Up
A great way to work your chest, triceps, upper pectoral, and core muscles is the ball push-up. Rest your upper thighs on the ball and place your hands on the floor shoulder width apart. Lower your upper body toward the ground until your arms are bent at 90 degrees, and then lift back up. This inclined position really targets your chest.

#2: Ball Sit-Up
Using the ball for sit-ups works your abdominal, core, and hip muscles. Sit on the top front of the ball and place your hands behind your head. Lie back until your back is touching the ball, and then slowly sit back up straight, lifting with your abs and not your neck.

#3: Ball Arm-Leg Extension
Alternating arm-leg extensions using the ball targets just about all major muscle groups—especially the buttocks, hamstrings, and upper and lower back muscles. Get on all fours with the exercise ball placed under your abdomen. Simultaneously lift and straighten your left leg and right arm. Extend them away from the body's center while keeping your hips stable and balancing on the ball. Finally, bring your leg and arm back toward the ball. Perform eight extensions before switching sides.

#4: One-Legged Ball Squat
To work your quadriceps and buttocks, ball squats are a great option. Stand up straight and place your right ankle on top of the ball behind you so your weight is on your left leg. Slowly lower your body until your left leg is bent at the knee at 90 degrees and your right leg extends behind you. Rise back up and lower again. Alternate sides after 10 squats.

#5: Ball Jackknife
Here's another exercise that targets your abdominal and hip muscles. Place your hands on the floor shoulder-width apart, arms extended, ankles on the ball, and legs extended. Put your weight on your arms and roll the ball in toward your arms by bending your knees and waist. Extend your legs back out straight. Repeat.

#6: Ball Table Top
This exercise is quite simple to do, and it works many muscle groups, including your abdominals, shoulders, chest, and back. Sit on your knees and lean over onto the exercise ball, placing your forearms on the ball. Keep your back straight and bend your elbows at 90 degrees. Roll the ball forward and raise off your knees onto your toes. Extend your legs straight. Then return to your knees.

#7: Ball Triceps Extension
Also called the triceps blaster, the triceps extension obviously works your triceps. Rest your forearms on the ball with your legs extended straight and toes on the floor. Keep your back straight and roll the ball toward your hands so you can lift yourself up and straighten your arms. Then slowly lower back down to your forearms.

#8: Lying Ball Squeeze
Targeting your inner thighs, back, and buttocks, the ball squeeze is performed by lying on your back and holding the ball between your lower legs. Squeeze the ball while lifting your buttocks off the floor and squeezing your thighs together. Lower your back down to the floor and repeat.

#9: Ball Leg Curl
To work your hamstring muscles, lie on your back and rest the back of your calves and thighs on the ball. Squeeze the ball by pushing your feet toward your buttocks. Release and repeat.

#10: Ball Shoulder Flies
To work your shoulders, lay at an angle with your belly resting on the ball. Keep your back straight and your legs extended behind you. Hold a dumbbell in each hand and start with your arms at your sides. Raise your arms out to the sides until the dumbbells reach shoulder-level. Slowly release back to your sides and repeat.

Are you interested in more than a few new core-tightening exercises? If you are ready to fully transform your body, once and for all, then call or email today.

There's still time to make 2016 the year that you get into amazing shape.

My passion is to help people, just like you, reach their goals. Feel free to reach out to me when you're ready for your transformation to begin.
Go to www.fitnessgenerator.com/ussportsradio to get started.

Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.