California Fitness and Yoga

California Fitness and Yoga
Working towards being a stronger, healthier you! Brought to you by California Fitness and Yoga.

Monday, May 2, 2011

3 PART - CSD class 5-4-2011 - step and HB - Tabata

Hi- Check ou the 3 videos below. This is the May 4th CSD Bootcamp Class - sample class! It is a 3 part workout. Designed to give you a full body workout - all in less than 25 minutes. You will need your gymboss set at 30/30, a step, heavy ball or weight and a gymboss timer (for the Tababta 20/10 ie: part 3) Enjoy! Patty

Calfitnessandyoga CSD class5-4-2011 - step pt 1.mpg

Calfitnessandyoga CSD class 5-4-2011 - step and HB pt 2.mpg

Calfitnessandyoga CSD class 5-4-2011 - tabata pt 3.mpg

NEW CSD Group Fitness Class - Starts tonight!

Class is full  - Email me at calfitnessandyoga@yahoo.com to join the class.

Class - Cardio Pump
Cost - $40 for 8 weeks. (May and June)
Day - Monday 5:00pm - 5:50pm - *class finish time approx 5:45pm -5:50pm

No classes on:
Monday - May 30th  - Holiday
Wednesday - June 29th  - An extra day in June
*  (still 8 weeks)

Monday, April 18, 2011

Chris Insanity 1 video 1.mpg

Insanity 1

INSANITY 1 Workout

Warm-up
Dynamic warmup

Optional: Metabolic Drill
30 sec heel to butt
Workout
Running Kicks
Globe BOX Jumps
Power Knee Lifts Right
Power Knee Lifts Left
Power Knees up  - Jumps
Power Jacks -low jack A/I
Burpee w/ a jump
Atomic Push up
Wide runners
Plank - Spider knees in
Optional: Core/Legs
Dead Bug 60 sec
Mod plank arm reaches
Plank rotations
Dead Lifts
Cool Down
Cool down - Stretch

Calfitnessandyoga challenge - Challenge Exercise Demo #2.mpg

Weekend Challenge #2 - Jump Rope Challenge - 4 exercises - 2 sets 50/10

Weekend Challenge #2 – Superbowl Fast and Furious Weekend!....................................................................................................................................................................
This is a Jump Rope Challenge with 4 exercises only. This interval is a 2 set - timed- 50/10 ie: 50 second effort and 10 second rest for all 9 exercise stations. Use a timer! Count your reps – You are competing against me! See my score below: ------------------------------------------------------------------------------------------------------------------------------------------------------------------------ Instructions – Do a 5-10 min dynamic warm up –starting with a 2 min jog. Then jump rope 50/10 x2 (you can use any foot strike you like). If you can try to change it up as much as possible. Then go right into exercise 1 – 50/10 x2 – then repeat the jump rope 2 sets, exercise 2 sets etc. - 18 min workout:----------------------------------------------------------------------------------------------------------------------------------------------------------------------
1-Jump Rope 1- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10. count your jumps and record the both sets. 2 sets
-----------------------------------------------------------------------------------------------------------------------------------
2-EXERCISE one: Alternating Toe Touches – on your back with bent knees. Start with arms over your head. Do a crunch bringing you hands to the toe on the right leg – come back down to start and then repeat on the leg left. Count each toe touch as one. 2 sets------------------------------------------------------------------------------------------------------------------------------------------------------
3- Jump Rope 2- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10. count your jumps and record the both sets. 2 sets------------------------------------------------------------------------------------------------------------------------------------
4- EXERCISE two: Combo push up side jump/side lunge – Perform Traveling pushups, jump up to standing then jump to side, jump back and then do a side lunge. You should then be on the opposite side and repeat. 2 sets-----------------------------------------------------------------------------------------------------------------------
5- Jump Rope 3- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10 “. count your jumps and record the both sets. Count each push up. 2 sets-----------------------------------------------------------------------------------------------------
6- EXERCISE three: Plank (on hands or in a modified plank) with legs up and out. Do a plank – then move one leg up then out then up then back – repeat on other leg. Count each time you
 lift your leg as one. 2 sets--------------------------------------------------------------------------------------------------------------------------------- 7- Jump Rope 4- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10. count your jumps and record the both sets. Count each push up. 2 sets-------------------------------------------------------------------------------------------------------------
8- EXERCISE four A: Right Side Hip drops (in mod or full plank) –Get into a Right side plank. Lift your hips to start. Then bring the hips to the floor and then back up to start. Count each time your hip hits the floor as one. 2 sets-------------------------------------------------------------------------------------------------------
9- EXERCISE four B: Left Side Hip drops (in mod or full plank) –Get into a Left side plank. Lift your hips to start. Then bring the hips to the floor and then back up to start.---------------------------------------------------------------------------------------------------------- Count each time your hip hits the floor as one. You can either have the bottom knee bent (mod plank) or you can have both legs straight (full plank). Note: Keep your shoulders back and stacked on top of each other. Do not round forward. 2 sets---------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Cool Down and stretch for 5-10 min-------------------------------------

Thursday, March 17, 2011

Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval)

See below Video for explanation on how to do each exercise.

Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval) 

7 -MIN WARMUP 
        ·          Jump Rope Training - use this as your warm up -  Set your timer for 15 rounds and two intervals of 10 and 15 seconds. You will complete 15 rounds of 20 seconds of jump rope work and 10 second of rest. Try to change the style of your skipping for each interval. One more thing, if you don’t have a jump rope  - then do high knees, jumping jacks, scissors, or something similar to get your heart rate up and your legs working. (I did not count by jumps but down the road we will).

WORKOUT CHALLENGE:
        ·         For this workout you will need your Interval timer. Set your timer for 12 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 50 seconds. Your goal is to push as hard as you can during each 50 second interval to complete as many reps as possible for each exercise. The 10 seconds in between is just enough to write your reps down.
Exercises done in Order (my score)
          
 
Shoulder Push-ups – 
38 reps (you are in a rev V-butt up) 
Prisoner Jump Squats –
70 reps (squat jumps) 
Mountain Climbers –
108 reps (each jump counts as 1) 
Clapping Push Up on your knees– 
28 reps    Jump Lunge – 56  total reps(alternate lunge with jump) 
Bicycle rotation Abs on floor –
94 reps (each knee to elbow counts as 1)   
Single Leg ext - Tricep Push-ups (on knees) – 
23 reps 
Forward & Backward Lunge w/ single leg Jump Up (left) – 
22 reps
Forward & Backward Lunge Jump Up (right) – 
25 reps
V-Up Side Crunch (left) –
30 reps  V-Up Side Crunch (right) – 30 reps   
Burpees with a jump –
12 reps

Cheers - Patty

Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval)