Longevity Fitness
this training gym is designed to help you burn calories, shed excess body fat, and improve your overall fitness. It typically includes a combination of cardiovascular exercise to burn calories and strength training to build and tone muscle. Each cycle is three weeks long before we change the exercises. During each phase the sets and reps may change to increase difficulty.
3 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
Push Ups x10 Supermans x10 Air Squats x10 reps lateral band walks x10 each directions Complete 2 rounds ** 10 min Cardio easy your choice 1. Stairmaster 2. Row machine 3. Incline Walk
B1
Bench Press Machine
3 x 7
B2
Squat Jump
3 x 0:30
C
Seated Row
3 x 7
D1
Goblet Squat
3 x 7
D2
Battle Rope Alternating Waves
3 x 0:30
E
Glute Bridge
3 x 7
F
Suitcase Carry
3 x 8
G
Dead Bug
2 x 12
Conditioning
H
AL Cardio
1. Row Machine 2x500 meter row>>>>>>> 1min break in-between sets 2. elliptical machine mile and half>>>>> fast as you can record score 3. Incline walking 12 min 10%- 12% Grade 4. Try a new cardio equipment. main goals is to get you heart rate up and get a good sweat!!!
Circuit
A
Push Ups x10 Supermans x10 Air Squats x10 reps lateral band walks x10 each directions Complete 2 rounds ** 10 min Cardio easy your choice 1. Stairmaster 2. Row machine 3. Incline Walk
B1
Seated Single Leg Press
3 x 7
B2
Air Jump Rope
3 x 0:30
C
Seated Leg Curls
3 x 7
D1
DB Shoulder Press
3 x 7
D2
Mountain Climbers
3 x 0:30
E
TRX Row
3 x 7
F
DB Farmer's Carry
3 x 8
G
Front Plank on Elbows
2 x 0:30
Conditioning
H
AL Cardio
1. Row Machine 2x500 meter row>>>>>>> 1min break in-between sets 2. elliptical machine mile and half>>>>> fast as you can record score 3. Incline walking 12 min 10%- 12% Grade 4. Try a new cardio equipment. main goals is to get you heart rate up and get a good sweat!!!
Circuit
A
Push Ups x10 Supermans x10 Air Squats x10 reps lateral band walks x10 each directions Complete 2 rounds ** 10 min Cardio easy your choice 1. Stairmaster 2. Row machine 3. Incline Walk
B1
DB RDL
3 x 7
B2
Lateral line Hops
3 x 0:30
C
DB Reverse Lunge
3 x 7
D1
Push-Up
3 x 7
D2
Air Squat
3 x 0:30
E
DB Bicep Curls
3 x 7
F
Goblet Carry
3 x 8
G
Russian Twist
2 x 0:30
Conditioning
H
AL Cardio
1. Row Machine 2x500 meter row>>>>>>> 1min break in-between sets 2. elliptical machine mile and half>>>>> fast as you can record score 3. Incline walking 12 min 10%- 12% Grade 4. Try a new cardio equipment. main goals is to get you heart rate up and get a good sweat!!!
When you join a team you’re getting more than programming, you’re joining an online community.
Team Amber Law
Team Amber Law
Team Amber Law
