513FIT is back!
To say the last couple of years has been a rollercoaster would be an understatement! But, we’re back and ready to rumble!
We’ve resumed training in the dojo and following the station based model rather than each person getting a set of weights and training in one spot.
What else is new? I’ve developed a simple way to vary up the work so that you can continue to improve over time rather than just hitting X number of push-ups or using the same weight for the same exercise for the same number of repetitions.
What you’ll need:
- A small or large towel to minimize the sweatiness.
- A water bottle
- Your awesome self
How will we train?
We’ll get through two different circuits for a total of 30 minutes of work building lean muscle, getting the heart rate up, getting mobile, and ready for whatever life throws your way.
Each circuit has four main movements. Depending on the emphasis of that month (high reps, medium, or low) we’ll go through each circuit two or three times.
Here’s a sample circuit:
- Knee or quad focused leg work: squats or lunges
- Upper body pull: rows or curls
- Total body/coordination: bear crawls or hand walk
- Recovery: abs or mobility
It sounds pretty simple, and it doesn’t look like much on paper, but the results are impressive.
6:00 am and 8:00 am Monday, Wednesday, and Friday
Aikido of Cincinnati. It’s the middle space of the Kennedy Heights Cultural Center at 6620 Montgomery Road, Cincinnati OH 45213.
Follow the link for more about the martial art and Aikido of Cincinnati.
So, if you’re ready to get moving again, contact me about getting a spot!