HOW BOUT A WORKOUT

Tue 2/10/15
Thought I would post a workout today. I spend a lot of time on Foundation Training, but doing a workout is still necessary. If you apply FT principals to your workouts…you will have better form and be able to train the muscles while they are in a more proper position.
Remember, in this style workout…change it to fit your needs. Everything is adjustable…just get it done.
Have a great day!

Workout 2:
Warm up: Jog in place-20 sec
Standing mt climbs-20 sec
Arm swing w/ thumb up/thumb down-20 sec
Wide BW squat-20 sec
Push up-20 sec
Stick up-20 sec
Rest 20 sec…Repeat 2x

Superset1: Total Body Extension-30 sec
BW squat into a front kick-30 sec
Rest 1 min…Repeat 2x

Superset 2: DB row-30 sec
DB row-30 sec (other arm)
Inchworm 30 sec
Rest 1 min… Repeat 2x

Superset 3: Alternating Reverse Lunge-30 sec
Cross body Mt. Climb-30 sec
Rest 1min…Repeat 2x

Finisher: Wood Chop-6 reps( all to one leg)
Elbow to Knee-6 to each side
Wood Chop 6reps(all to other leg)
Burpees -6 rep
Do the above. Finisher as many times as possible in 3 min.

READY OR NOT HERE COMES 2015!

Wed. 12/31/14:
It’s just about a wrap for 2014!
It’s been a pretty good year…I have nothing to complain about! I’ll just work to make 2015 even better.
The plan for 2015 is to keep promoting a healthy lifestyle for everyone…especially for those who have more trouble. I will also continue to write articles that include healthy tips, tricks and plans.
I will have a huge focus on posture and body awareness! This is the foundation for everything! Posture has to be solid…or trouble looms ahead. There will be lots of FOUNDATION TRAININGS success stories and pictures. I love FT…it works, it’s a “go to” pain management tool and it can be done anywhere/anytime.
I am adding corrective exercise to my arsenal also. I am presently in the middle of a class for certification. I hope to have that finished late January maybe February.
Of course, after all that posture work/body awareness work we still have to work out! I am still a fan of the 15-30 minute total body type workouts. I think they are the best! Don’t worry, there will still be some weight lifting.
I thank everyone who reads my site and all the clients I work with. Helping others to learn how to better take care of themselves is very rewarding and it keeps me doing the right thing also.
Everyone be safe tonight and let’s make 2015 the best year ever!
Movement Matters!
Stevey

Founder and a Workout…..

Tue 10/15/13:
Lets get this day started! Had that first cup of coffee… Now time to talk about FOUNDATION TRAINING and get a workout down.

Warm up with a founder first….feel those shoulder blades, erector spinae, abs, glutes, hams, calves, even the feet…they all turn on! Focus on breathing. Hold it until you quiver. Now give that posterior some good morning movements. Great job! FOUNDATION TRAINING is the absolute best way to stretch and strengthen those big muscles on your backside. If you’re an athlete, these exercises will increase performance. If your grandma whose a little unsteady on her feet….FT will give you back your balance where you won’t be afraid of falling.

20131015-042855.jpg

Group 1
25 Jumping Jacks
6 push-ups
Do 3 sets with no rest….rest 30 sec after the set.

Group 2
25 Switch Kicks
6 Inchworms
Do 3 set with no rest….rest 30 sec after the set

Group 3
25 Total Body Extensions
6 Jack Knife
Do 3 sets with no rest……

Cool down…do another FOUNDER
Have a great day!

Monday Mania

Mon 9/23/13: Monday, here again so fast. Lets just get to it. Get up, have that cup of Java, get your workout and breakfast in. Then head out to your job and kill it. That’s my plan for the day.

Warm up with a few FOUNDATION POSES…

Group 1: Burpees-30 sec
Reverse Lunge w/ a kick-30 sec ea side
Rest 1 min Repeat 2x

Group 2: Squat-30 sec
Bent Over DB Row-30 sec
Rest 1 min. Repeat 2x

Group 3: DB Curl into a Shld Press-30 sec ea arm
Wood Chops-30 sec
Rest 1 min Repeat 2x

Cool down, more Foundation Poses, eat healthy and have a good day!

Tough Tuesday

Tue 8/6/13: short on time this morning….so, here’s your workout.
WARM UP FIRST AND SOME LIGHT STRETCHING?

Jump Jacks-30 sec
Mt Climb-30 sec
Jab Punch-30 sec
Body Saw-30 sec
Rest up to 1 min if needed…Repeat 2x

Swing Lunge-30 sec ea leg
Overhead Lat Pulls-30 sec
Bi Cep Curl-30 sec ea arm
Body Saw-30 sec
Rest 1 min…Repeat 2x

Sumo Squat-30 sec
Close Grip PushUp-30 sec
Lateral Raise-30 sec
Body Saw-30 sec
Rest 1 Min…Repeat 2x

Total Body Extension-30 sec
Heisman’s-30 sec
Jump Jacks-30 sec
Rest 1 min if needed…Repeat 2x

Get out there…have a great day and come home HAPPY!

Buffed Arms

Fri 7/12/13: Let’s shape up the arms!

Warm up first and do some stretching!

Push-ups- 15 reps
Plank-30 sec
Bi cep Curls-15 reps
Plank w/ Leg Lift-30 sec
Bench Dips-15 reps
Plank-Left Side-30 sec
Lateral Raise-15 reps
Plank-right side-30 sec
Tri Cep Kickback-15 reps
Suicide Plank- 30 sec

Rest/Stretch min….Repeat 2x

Sub in another exercise in needed….always adjust workout to your fitness level!
Now, go SLEEVELESS today!!!! Happy Weekend!

No Messing Around!

Tue 7/9/13: Here we go with Tue. Lets just get it done.

As always do a stretching/warm up before exercise. Prepare the body!

Do the following exercises for 3 min as many times as possible…then rest for 2 min.
A. BW Squat-8 reps
B. Stability Ball Roll Out-8 reps
C. Jog in place- 15 sec
REST 2 MIN.

A. Reverse Lunge-8 per side
B. Mt Climb-8 per side
C. Stick Ups-8 reps
REST 2 MIN.

A.Push Up-8reps
B. Bi Cep Curl-8 per side
C. skater Hops-8 per side
Rest 2 min.

Woohoo! Stretch,cool down and drink water! Shower, good breakfast/ protein shake and CHOOSE to have a good day!