Xtras Fitness & Wellness

Flashback Friday to that time and I got in the lab and turned basic exercise patterns into functional masterpieces. 👌🏽

Thank you for allowing us to take a pause from our work out for the love of innovation. ❤️ 😊

-Brogan plays professional hockey so watching him perform a single arm bent over row as if he were skating on ice immediately triggered my creativity.
We then added a front lunge. To combine the two patterns we linked them with an explosive single arm kettlebell clean to simulate first step explosion. I thought it came out brilliantly myself. 👌🏽
What do you think?

I’ll be finishing leg day off with some kettlebell lunges today! For my finishing exercise I really like to exhaust my muscles for that particular so I’ll performing 3-4 sets of 15 reps each side.

Try them and let me know what you think!

.photography loves a good blooper real! It’s usually how she starts sending me content she has captured during our sessions. Hope you are all able to start your Saturday with a smile!



😂

Why I like the mailbox run...
Simply put run stresses my body. It’s terrain challenges me every time I run it. My body in turn perceives the threat or challenge and prepares a response. I overcome it, even though I think I’m about to die! In turn my stressor ( ) prepares me for the challenges that I will encounter, much like this hill, throughout life by coping with the response, not necessarily the stimulus.

Your body doesn’t care who, what or where your stress originated.

Now that most people don’t have gym access and the sporting good isles look like the paper product isle in the super market I hope you’ve finally dusted off your jump rope because it’s WEEK 2!

(Xtras App used to keep jump rope time)

RECAP!

Goals:

1. Build from your jump rope capacity to 400 revolutions or 4 minutes of non stop jumping per set.
2. Learn a variety of jump rope techniques.
3. Further increase Jump Rope Endurance to 10 minutes continuous jumping.
4. Maintain an avg RPM above your testing values. (Perform three, 1 minute intervals of jump rope, counting the revolutions per 1 minute set. Write your numbers down. When all three sets are completed add the total and divide it by 3.) Duration of Program:

4-5 weeks, 5 sessions/week, 5-10 minutes per session.

NOTE: Time should be increased after 2 weeks from 5 minutes and 10 minutes should be reached by beginning of week 4.

WEEK 1

-Progress from 400 jumps in 1 set to 4 minutes of continuous jumping using bounce steps and/or alternate foot steps.

WEEK 2

Continue building from 4 to 10 minutes of jumping while incorporating the basic bounce and alternate footsteps, but expand your jump rope training regimen to include different techniques (I.e. high step, one foot, straddle, etc)

WEEK 3

Continue building from 5 to 10 minutes of jumping while incorporating the basic bounce and alternate footsteps, but expand your jump rope training regimen to include the high step, forward straddle, side straddle and bell jump. Establish a goal of 300 continuous jumps.

Maintain your commitment to jump for 5 to 10 minutes per session using the two basic techniques, basic bounce and alternate footsteps, while gradually adding the new technique.

Rest no more than 30 seconds between sets of consecutive jumps. Taking extended recovery time reduces the training benefit.

If you’re not willing to do it for your body, do it for you mental health! Got kids? Have them join in! Laugh at each other. Break a sweat!


Try 3-5 Rounds of each exercise. Just commit to whatever you decide is appropriate for your fitness level!
10 reps each exercise.
No pull up bar? Remove the exercise and substitute it with a cardio exercise like jump rope, jumping jacks or running on the spot for 20-30 seconds! You choose, be creative, get up and move!


Also be smart. If your doctor says don’t do it, it’s not for you. Take their advice and listen.