The at Home HALLOWEEN Workout

Here is a spooky little total body workout to help you burn off all the candy you have stolen out of your children’s trick or treat bags.  It can be done at home with very little equipment.  All you need are two sets of weights, one heavy set and one light set.  When doing this […]

Halloween workout

Here is a spooky little total body workout to help you burn off all the candy you have stolen out of your children’s trick or treat bags.  It can be done at home with very little equipment.  All you need are two sets of weights, one heavy set and one light set.  When doing this workout you can either do each exercise back to back or switch it up by placing some sort of cardio (think stair runs or burpees) in between each letter. If you run through this list three times and add in some cardio, it is a great total body workout.  I have included a couple of photos to help clarify some of the exercises. 

 

Do 15 of each exercise:

 

H: Hammer bicep curls (bicep curl with thumbs up to ceiling)

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A: Alternating bent rows (15 R/L) (keep back flat & squeeze shoulder blade at top)

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L: Lunges (one side at a time) (keep weight in the front heel as you push back to two feet)

 

L: Lateral shoulder raise

 

O: Oblique crunch (legs straight up in air, reach towards outside of opposite foot, count is 1,1)

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W: Wide hand pushups (keep abs tight in plank, don’t let back sag)

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E: Extension of back (in prone position) with triceps press back

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E: Externally rotating shoulder lifts (lay on side)

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N: Narrow stance squats (feet together weight in heels as you squat)

 

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#halloweenworkout                 

 

Sophie Pratola
704-604-1518
Personally Trained By Sophie

 

 

Exercise and Fitness Terms Defined

  Ever been reading a fitness article see a word and wonder what that term means?  Today I am offering a selected list of definitions so next time, you don’t feel out of the loop.  I know it’s lengthy, but the truth is this list only scratches the surface of all the terms out there.  […]

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Ever been reading a fitness article see a word and wonder what that term means?  Today I am offering a selected list of definitions so next time, you don’t feel out of the loop.  I know it’s lengthy, but the truth is this list only scratches the surface of all the terms out there.  In either case, I hope it helps!

  • Aerobic: the use of oxygen to supply energy to working muscles
  • Anaerobic: Energy is supplied by sources other than oxygen such as creatine phosphate and glycolysis during exercise
  • Atrophy: muscle fiber size decreases (as a result you look skinnier not in a healthy way, often happens with injury)
  • Hypertrophy:  muscle fiber size increases (look more muscular or toned)
  • ATP (adenosine triphosphate): a phosphate compound used by the cells to create energy (provides the energy you need to exercise)
  • Basal Metabolic Rate: the amount of energy your body burns at rest
  • Bradycardia:  a resting heart rate of less than 60 beats per minute
  • Tachycardia: a resting heart rate of more than 100 beats per minute
  • Bioelectrical impedance analysis (BIA):  a way to determine body composition (% body fat) that is based on the electrical conductivity of tissues in the body.  This is not a reliable method of obtaining body fat as hydration levels can affect the results.
  • Body Mass Index (BMI):  A quick calculation based on height and weight that offers a picture as to whether you are at the correct weight for your height, over weight, obese, or underweight.  This number does not take into account that muscle is more dense than fat therefore you may weigh more
  • Concentric:  when the muscle shortens
  • Eccentric:  lengthening of muscle
  • Delayed Onset Muscle Soreness (DOMS):  soreness that occurs 12-24 hours after exercising
  • EPOC (excess post-exercise oxygen consumption):  the amount of calories you continue to burn after (sometimes up to 2 days) a work out.  Higher EPOCs result from high intensity workouts
  • Lactate Threshold: the point of exercise where the blood contains a large concentration of lactic acid.  Usually the point that is the highest rate you can work at.
  • Maximal oxygen uptake (VO2 max): The number that represents the maximal capacity of the heart to deliver oxygen to the working cells.  Generally, the higher the number the better conditioned the athlete
  • MET:  a unit of measurement that indicates  energy expenditure for an activity or exercise
  • Periodization: an medium to long term training protocol that prevents overtraining while maximizing fitness gains
  • MIIT/HIIT:  Moderate or High Intensity Interval training, which is a great way to elicit EPOC and burn a lot of calories in a short period of time.  HIIT usually involves an all-out effort for a short burst followed by an active or complete, but brief rest
  • PRICE: suggested treatment method for acute injuries that involves protecting, resting, icing, compressing, and elevating the injured area to speed recovery
  • Rate of Perceived Exertion (RPE): a scale going from 6-20  or 0-10 that allows participants to quantify how hard they feel their working during exercise
  • Target Heart Rate range (THR):  a recommended heart rate range that is based on 70%-85% of your maximum heart rate.  This is an individual’s optimal fitness zone
  • Stroke volume:  The amount of blood the ventricle can pump out in one heartbeat.
  • Waist to hip ratio: the waist circumference divided by the hip circumference.  Often a strong indicator of obesity and propensity for weight related illnesses

#fitnesstermdefinitions

Sophie Pratola

Personally Trained By Sophie

Sophie.Pratola@yahoo.com

704 604-1518

 

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