3 Ways to Apply Your Fitness This Summer

29
Nov

3 Ways to Apply Your Fitness This Summer

By: Leo Fontana

 

As many of us have seen going around, Reno was selected among one of the fittest cities in America. I think that is so awesome! Our community here at Double Edge is part of this huge accomplishment and we want to thank all of you guys for that. However, the gym is not the only place to “fitnesscise”. Our Backyard is a beautiful place full of many things to do!

 

Here is the top three outdoor activities for you to enjoy and get your work out in this summer.

 

  1. Hiking: It is a great way to strengthen your core, gluts, hamstrings, quads and the muscles around the hip and lower leg. It is an awesome way to keep your heart rate higher than normal but lower than a traditional Welded work out. Besides Lake Tahoe has many beautiful trails to try with many levels of difficulty. So, take a hike!

 

  1. Biking: All varieties of biking. As most of us know any type of biking exercise is great for us, hint Air Assault bike. However, there is nothing like taking your bike outside and enjoying a beautiful view on a perfect sunny day. It can strengthen your hips, quads, hamstrings and gluts all while maintaining a higher heart rate. If you decide to put yourself in the pain cave, if not, a long and steady speed will increase your muscle endurance in your legs.

 

  1. Any other outdoors activities: From playing Frisbee to flag football, spike ball to beach volleyball, to kayaking to paddle boarding. Those are great ways to apply your fitness acquired in the gym while also making that fitness even better. Go on a run or rock climbing. The options are endless!! Strengthen your balance, agility and coordination by doing things that you’re not used to doing often.

 

So now that you have some ideas on what to do these upcoming weekends, make sure you make plans with your friends and family and make this summer unforgettable!! Besides, all of that will help you get even more JACKED AND TAN!!!!

 

GROUP CLASS WORKOUT

 

Warm Up:

2 Rds: 20/15 Cals, :45 sec Plank or Hstand Hold

Finish with: 15 Pushups, 20 PVC PT, 15 GM

1 Minute Banded OH Distraction Each Side

 

Strength:

5×4 Push Press (Choose weight) Every 90 seconds

Lean: No Strength

 

 

Metcon:

 

Welded

Repeat 2.15.16
16 Min AMRAP
30 Box Jumps 24/20
20 Power Cleans 135/95
30 Wall Balls 20/14
20 Power Cleans 155/105
30 Box Jumps 24/20
20 Power Cleans 185/125
30 Wall Balls 20/14
Max Power Cleans 205/140

 

Welded Lean

2 Rounds
50/40 Cal Row
50/40 Cal Bike
50/40 Cal Ski
800m Run

 

Mobility of the day: Shin Smash (pg. 371)
Improves: Shin Splints, Knee and Ankle Pain

 

 

YOGA SCHEDULE 

Lengthen & Strengthen
6 to 7am

4:30 to 5:30pm
Rest & Restore

7 to 8am

 

SKILLS CLASS

Grip work

Aerobic capacity

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