19 Jul 2011

Strength Phase Underway

EFit No Comments

July has been all about the Strength Phase of Efit and it seems to be our most popular one. The circuits are doable at one minute real work and thirty seconds rest and what now seems like an easy nine minute cycle. We are still doing core work for the fifth station but not quite as difficult as the last core section (you may remember the muffin top exercises). Come join us! We are having fun. The gym is air conditioned. The vibe is good and the workout works. Below you will find the layout for the strength phase.

 

All stations: 30 sec rest / 60 sec work for 6 intervals or 9 minutes

1. Rower: 24-28 SPM / 34-38 SPM

2. Bike: Seated. Gear 6-10 @70-85 RPM / Standing. Gear 14-20 @40-55 RPM

3. Kranker: Right arm only fwd x 1 Left arm only rev x 1 [flip] Right arm only rev x 1 Left arm only fwd x 1 Both arms fwd x 1 [flip] Both arms rev x 1

4. Ladder: 40 FPM / Beginner 70 FPM, Intermediate 80 FPM, Advanced 90 FPM

5. Core: Plank, Side Plank L, Side Plank R, Sand Bag Squat, TRX Chest Fly, TRX Rev Fly

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