cross training - Excel Fitness

The team of trainers at Excel Fitness has always been committed to providing the highest standard of service to all of our clients and members. In the past month, Excel Fitness has undergone some cosmetic changes to match our excellent service with performance equipment and special features!

While Hurricane Sandy dampened our spirits, Excel Fitness owner, Jeff Roux was hard at work brightening the gym with a beautiful new paint job and working with trainer, Chris Caruso to replace a portion of the carpet with brand new rubber gym flooring. New light fixtures have been installed in both the men’s and women’s bathrooms, enhancing our member’s pre and post-workout experience.

Most notably, we have NEW EQUIPMENT! We recently purchased a brand new, state-of-the-art Cross Trainer that utilizes a stride sequence, which engages the gluteus and hamstring muscles without requiring users to change directions. All of our cardio equipment is now outfitted with cardio theater units, enabling users to tune into television programs while working out. Stop by today to check out our new appearance and find out how the team at Excel Fitness will revolutionize your exercise experience!

By Chris Caruso, CPT

I am planning to participate in a Rugged Maniac 5k this September. I have never had much interest in running anything more than a 100 meter sprint, but this particular race involves a dirt bike track full of obstacles that have to be climbed, sprinted, crawled or jumped through. I am pretty excited to try this 5k obstacle course. To prepare for the varied demands of the race, I’ve designed a series of training circuits that I will work through from now until the September. Below is the first circuit for weeks 1-2.

Complete the circuit period, followed by the recovery period, then repeat. If you have not done this kind of activity for a while, shoot for 2-3 repetitions of the total program per session. If you are active make 5 the goal. Repeat 2-3 days per week. Begin the series with a 3-5 min light warm up and core activation exercise, finish with stretching and foam roll all muscle groups. Drink plenty of water before, during and after.

30 seconds light jogging, skipping rope or jogging/punching
10 pushups, moderate pace
10 squats, moderate pace
Bear walk x 2- walking on hands and feet. Go for around 20 feet. Keep feet flat, butt down a little. Face forward to start; at each turn, rotate so that you move sideways or backwards for the next stretch.
30 seconds moderate jogging, skipping rope or jogging/punching
Pull ups x 5, moderate pace
Multi-directional lunges, x 3, moderate pace. Forward lunge, side lunge, turning lunge, switch legs and repeat = 1 set.
Explosive pushups, x 5-10. Go down with control, and then explosively push back up so that hands leave the floor and elbows are straight.
5 Burpees, explosive pace
Sprint 20 feet, x 4
Chin ups x 5, best pace with control (modify according to ability)
20 abdominal crunches
Check your pulse, record it

Recovery period: 2-3 min

Drink some water
Single leg balance reach, x 2 per leg, with best control
Wobble board for 30 seconds, alternate single leg
Bosu ball/balance disk step ups w/ knee lift for 30 seconds, best control
Check your pulse, record it

Start over at the Activity Phase. Time yourself and compare completion times (not counting warm-up and stretching), as well as your keep track of heart rates at the end of the activity phase and at the recovery phase.

For more information on sport specific training or getting in shape for any kind of race please schedule a complementary consultation and fitness assessment with one of our certified personal trainers!!!