Starting February 1, 2010, some of the members of O2 Max began working hard to reach their fitness goals, both long-term, and short-term. We set up a Boxing work-out and a work-out targeting large muscle groups. After working on the treadmill and bike for cardiovascular activity, the kids really enjoyed boxing as a GREAT substitute for burning off some calories and getting their heart rates up. The exercises shown below were done in a circuit; so after 2 minutes of doing an exercise, the kids would have 30 seconds to get to the other exercise station and have a minute to rest before starting again with the new exercise. Resting in-between sets is extremely important because it allows your body to restore its lost Creatine Phosphate/ATP; Phosphagen. This allows the muscles to refuel for the next set allowing for growth. Whatever your fitness goal is, how much rest you will take in-between sets will be different. Here are the exercises are done on the circuit:
1) Warm up with 10 mins of your cardio choice.
A. Boxing, jabs while running in place
B. Cable Rows for a minute
C. 10 push-ups then 15 yoga ball crunches, then repeat for a minute
D. Squats with medicine ball throw
A’. Jump Rope with various jumping, 2 hops on one leg then 2 on the other/side jump
B’. Barbell squat
C’. Shoulder Press
Finish with stretching for 5 mins.
All of this was accomplished in 1 hour, which is plenty of time to work-out and produce results. Many people believe that it takes a couple hours to the gym to see results which aren’t true! When you go to the gym, come prepared knowing what exercise, weights, and machines you are needing to use so you don’t waste time roaming around the gym taking away time from your work-out.