Kinesis Workout of the Week "Tabata Style Training" 11/29/11-12/5/11

Tabata Style Training. 

20 seconds on 10 seconds rest for a total of Eight 20sec intervals on each station. Give 100% effort during each 20 second interval for maximum results.

Beta: Angled bench press with cables on ball, feet balancing against wall

Alpha: Squat hold on bosu, cross fly, palms out

Gamma: Wide squat hold with frontal lat pull downs

Delta: Squat hold on square balance board with chest press

   

Kinesis Workout of the Week "Plank-a-liscious" 11/15/11-11/21/11

1 minute intervals: 3 rounds total.

Beta: Plank hold, with one arm fly

Alpha: Rotating side plank knee to elbow, ankle straps on each ankle

Gamma: Reverse row in plank with side extension

Delta: Reverse forearm plank crawls with rope



Kinesis Workout of the Week "First Snow of the Season? Oh Ya, were prepared" 10/23/11-10/29/11

Complete 1 minute intervals for a total of 4 sets. (For stations with reps on each side, complete 1 round on each side as one set.)


Beta: Lunge jumps with very heavy weight on each side. Explosive movement for "Tele-skiers"

Alpha: Squat hold on balance board. Arms straight, twisting upper body. Simulating the core muscles you would use on a snowboard...(double-sided movement)

Gamma: Mogul ski jumps over grey still with tricep kickbacks, arms holding cables in tricep grip. 

Delta: Sit on skateboard, reverse motion kicking legs straight while rowing with cable belt. (Overhead press may be added for additional strength training)

Kinesis Workout of the Week "Snow Sportin' Season Here we Come" 10/16/11-10/22/11

Complete 45 sec intervals with 15 sec rest in between for a total of three sets.

Beta:  Slalom skiing up and over Bosu, hands in a tricep grip on handles.

Alpha:  Standing on skateboard. Forward circles with arms while squatting to simulate a skiing movement.

Gamma:  Squat hold on Bosu. Overhead cross fly to side L pull downs.

Delta:  Squat hold on skateboard, chest press to overhead triceps curls.

Kinesis Workout of the Week "Balance and Coordination" 10/9/11-10/15/11

Complete 50sec intervals for a total of 4 sets. For stations with reps on each arm/leg: complete 1 round on each side as one set. 



Beta: Balancing on Bosu, squat to overhead "fly" keeping elbows slightly bent.

Alpha: Using Technogym belt, face away from wall. "Mountain Climbers" with coordinating limbs.

Gamma: Balance on one leg. Forearms bending forward in a tricep extension, keeping elbows tucked close to head. 

Delta: Place belt directly above hip line at lower back. Keep feet shoulder width apart while squatting. Arms stay straight using a weight (5-20lbs) thrown overhead, swiftly controlled, (chest up, shoulders back, bring weight in between legs to overhead).

Kinesis Workout of the Week "One-legged Balancing Act"

Complete 1 minute intervals of 2 Sets on each leg for a total of 4 sets for both legs.

Beta:  Start in airplane. Come to standing position while completing upright row with arms, hands twisting at the top.

 

Alpha:  One-legged forward lunge with frontal fly. Back leg resting on the wall behind you.

 

 

 

Gamma:  Begin with a one-legged squat, transition  into airplane with side Lat pull-downs.

Delta: One-legged dead lift.

 

Kinesis Workout of the Week "Quads Just LOVE Wall Sitting" 7/18-7/24

Complete 3 sets of 45 second intervals for each station. 

Beta: Wall sit with upright row, twisting wrists at chest level.

Alpha: Wall sit with cross fly; palms facing outward

Gamma: Wall sit with side tricep extensions

Delta: Wall sit with side oblique twist

Kinesis Workout of the Week "Cardio Craziness" 7/11-7/17

4 Sets of 30 second intervals

Beta: Squat jump on Grey stools using belt around waste for added weight.

Alpha: Lunge jumps alternating legs each time with opposite forward arm punch.

Gamma: Side-to-side frog jumps, arms lengthened, squatting low and jumping wide each time.

Delta: Squat jumps on Grey stools using handles in an upright row.

Kinesis workout of the week "It's All in the Arms" 6/27-7/3

3 sets of 1 minute intervals

Beta: Lay in Bridge position. Cross cables into "Fly" above you. Slowly lift the hips towards the ceiling while crossing the cables with the arms.

Alpha: Come into a low squat hold facing the Kinesis wall. bring cables towards body in a row motion while shrugging shoulders at the peak of the row pull-back.

Gamma: Low squat hold with lat pull-downs. Keep core engaged, carriage upright, and arms straight.

Delta: Start in a chair hold. Bring belt to chest. Press upward at a 30 degree angle.

Kinesis Workout of the Week: "Strength, Balance and Coordination" 6/20-6/26

Beta: Balance on mini blue discs, hold squat position. Bring cables to waist before moving arms into triceps curl-backs. Keep core stabilized. May alternate arms.

Alpha: Chaturanga push-ups on balance board. Keep elbows in. 
Fit belt tightly around waist.

Gamma: Come into boat position on the Bosu. Hold legs straight in front of you. Underhand Lat pull-downs with cables. Keep core tight, feet flexed.

Delta: Begin by placing belt on the lower back, just above the hips. Start with a low squat, bringing medicine ball to chest. On standing position thrust medicine ball above you in a shoulder press. May also add a bounce with the medicine ball for added difficulty.

Kinesis Workout of the Week "Multi-tasking Workout" 6/13-6/19

1 minute intervals; repeat for 3-4 sets total. For stations with reps on each arm/leg: complete 1 round on each side as one set.

Delta: Chair position hold. Bring cable towards towards body into a chest pull.

Gamma: Squat hold on mini blue discs. Overhead triceps extension. (Keep elbows tucked close to your ears)

Alpha: Squat hold on balance board. Straight arm side twists. Keep hips stationary.

Beta: Bridge hold, keep one hand at your side for stability. Bring one leg vertical, meeting the alternating arm. Alternating arm pulls cable across body to meet opposite leg.

Kinesis Workout of the Week 6/6-6/12 "Balls to the Wall"

50sec Intervals; repeat for 4 sets total. For stations with reps on each arm/leg: complete 1 round on each side as one set.

Beta: Sit on stability ball facing wall. Lean back to 45 degree angle, shoulder press. keep arms straight as you come into a full sit-up.

Alpha: Lay with stomach on ball. Extend arms forward into a shoulder press. Keeping arms straight, come up into a back extension.

Gamma: Balance one foot on stability ball, complete one-legged lunge with an angled chest fly. 

Delta: Sit upright on stability ball. reach overhead to the opposite side into an angled shoulder press.

Kinesis Workout of the Week 5/30-6/5 "Rock 'n Roll"

1min Intervals; Repeat for 3-4 sets total. For stations with reps on each leg: complete 1 round on each side as one set.


Beta: Lay derriere and lower back on Bosu ball. Alternate cross punches, utilizing core strength with each movement.

Alpha: Front lunge with forward straight arm press.

Gamma: Balancing on square balance board; Overhead arm 

Delta: Start in airplane form: back straight, with hips evenly rotated. Pull cable upward toward chest while bringing back floating leg to chest. 

Kinesis Workout of the Week: 5/23-5/29 "Tabata Love'"

8 sets each station: 20 seconds on with 100% Effort, 10 second rest in between. 
Rest for 30-45sec between completed sets.  


Beta: Squat with row to full side arm extension. Alternating sides each time.

Alpha: Side twists, holding arms straight, turning to work the external obliques; alternate sides every other repetition

Gamma: Chair hold. Lace cables through as if going into a fly motion. Lateral/Deltoid side pull downs.

Delta: Wide stance, dead lift to overhead press, slightly tilting the hips forward on full overhead arm extension

Kinesis Workout of the Week 5/16-5/22 "Ab-tastic Movements"

1 Minute Intervals; Repeat for 3-4 sets total

Beta: "Dead Bug" Begin in hollow-man, arms held above head. Alternate arm to leg touch.

Gamma: Chest rows with back roll onto ground,  alternating elbow touches. Pulling up to standing; repeat motion.

Alpha: Start in boat position. Begin with abdominal "in and outs" with angled arm row, ending in hollow-man.  

Delta: Lay on back. Place heels on top of ball, lifting the glutes and lower vertebrae off the ground. Slowly roll ball, bringing knees towards chest in a hamstring curl. Simultaneous lat pull arm motion. 

Kinesis Workout of the Week 5/9-5/15 "Balance while Flying"

50 Second Intervals, 3 sets total

Stations with reps for each arm/leg: complete 1 round on each side as one set.

Beta: 1-Legged Balancing Cross-fly

1) Come into "Airplane", lace cable handles into into fly position.

 

2)Extend arms outward at vertical angle until you reach 180 degrees.

 

3) Modified version: Legs in stable lunge, arms fly to 180 degrees.

 

Alpha: 1-Legged Chest-fly Step-over

1) Wide outside grip on handles.

 

2) Step upward onto gray stools.

             

3) Land softly in front of gray stools, keeping most body weight on back leg.

  

4) While extending arms together in a straight forward motion.

Gamma: 1-Arm Lat Pull-down with Hip Abduction

1) Overhand grip on handles, (using one side at heavy weight for balance purposes only).

2) Bring arm straight down while bringing leg upward to meet hand to a hip abduction

  

Modified Version: Bring bent knee upwards for hip abduction rather than straight leg.

Delta: Extended Side Angle Press

1) Start coming into extended side angle. Underhand grip on handle.

2) Bring cable to shoulder, full side extension.

3) Extend arm above head into full shoulder press, fully elongating the body.

Modified version: Come onto knee, same arm movements. 

Kinesis Workout of the Week 5/2-5/8 "Perfect Posture in Fitness"

 1 Minute Intervals; For stations with reps for each arm/leg, complete one round on each side as one set.

Beta: Cross-pull Kickbacks.

 1) Start in tabletop position, back slightly arched.

2) Lace arm through cable to full side extension
    3) Kick opposite leg back when arm extends.

Alpha: 
1) Lay with stomach on Bosu ball, belly button above top of Bosu.
2) Extend arms behind you, push shoulder blades together, grip handles.

 
3) Keeping arms straight, push arms forward at an upward angle.

Gamma:  Lat pull with backwards lunge. Arms together, held straight.

Delta:   1) Sit on ball, back straight, overhand grip on cable.

 

2) Lean slightly back, feet firmly planted into the ground, pull cable upward towards chest.

 

3) Fully extend arms above head, lengthening body on the ball.

We will be adding videos of all of our instructors classes in the next week!!!

A few examples from Kinesis class this morning... 

Kinesis Workout of the Week: 4/25-5/1 "Cable-Pulling Fun"

50 Sec intervals; One round on each arm/leg as one set. Repeat for a total of 3 sets.

Beta: Squat on box to standing row. (May alternate arms with each row for less difficulty).

Alpha: Plank hold, lateral pull-ins.

 

Gamma: Squat hold on bosu, reverse tricep extensions (*Must complete both sides for one set):

Delta: Hook belt on inside of ankle; vertically pull foot towards opposite knee: