admin Aug 30, 2018 Workouts  

FUNDAMENTALS 4 rounds – 20 min cap A1 25m mb sidewalk/side A2 30 knee touch crunch A3 .4 mile bike gear 18 (this will be a grind, get out of your seat and push through it) Finisher 60 on 60 off x 2 rounds – in rest perform 3-5 burpees B1 plank B2 bent knee…

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admin Aug 30, 2018 Workouts  

FUNDAMENTALS EMOM circuit x 3 rounds A1 40 secs alt. rope waves A2 40 mountain climbers A3 10 reverse snow angel A4 15 situp with plate oh A5 5 1 arm row/side A6 60 sec bent knee hollow hold Finisher – 18 mins (9 mins to finish first part – then switch on beep) (start on…

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admin Aug 30, 2018 Workouts  

FUNDAMENTALS Circuit – E90secmom x 4 A1 overhead squat technique A2 20 elev. hip ext @ slow (use plates or the short boxes) A3 10 plank walkout A4 10 1 leg dl/side (off post) Finisher – 13 min amrap B1 12 russian step-ups/side (weight if possible) B2 12 trx alt reverse lunge B3 .2 mile…

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admin Aug 30, 2018 Workouts  

FUNDAMENTALS Circuit – E5mom x 3 rounds A1 6/4 sled push A2 30 rope corkscrews A3 30 sec pallof hold/side A4 30 sec plank A5 30 rope waves Finisher – 4 rounds – 22 min cap B1 100 skips B2 10 knee to chest slide B3 10 tuckups B4 16 db russian twist B5 20…

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admin Aug 30, 2018 Workouts  

FUNDAMENTALS E2MOM x 6 (all exercises in 2 mins) A1 10 hammer curls A2 8 trx rows A3 5 burpees 15 min cap – start at top (weak arm first – decrease floor press weight by 5-10lbs each round) B1 10/8 cal row B2 10 1 arm db floor press/side B3 10/8 cal row B4 20…

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Josh Saunders Aug 22, 2018 Exercises  Fitness 101  Fitness Tools  Lifts  Mindset  News  

As a fitness professional, understanding energy system training is vital to your success with us in the gym. Because not everything should be about cardio or burning as many calories as possible in a workout! When I see you working out in the gym, I’m typically more impressed by your intensity, not volume, and think…

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admin Aug 09, 2018 Workouts  

FUNDAMENTALS EMOM circuit x 3 rounds   A1 30 sec hip thruster hold (watch back arching, keep ribs down and glutes squeezed) A2 12 goblet squats A3 30 sec plank A4 5 wall 1 leg dl/side A5 rest A6 20-30 sec bent knee hollow rock 4 rounds – 12 min cap B1 60 skips B2 15…

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