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Nov 20, 2019
100 seconds of Cardio

The Airdyne bike is the big daddy of cardio equipment. Use it to warm up before lifting weights or torch calories. Nothing is more effective to simulate boxing training than this bike.

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Nov 12, 2019
My “Winter is Coming” Gym Routine

With temps below freezing it’s time to get back to my strength training workout. This means I’ll be leaving behind my boxing fitness routine for a bit, returning when the warm weather does. Time to lift heavy and put on size!

Before we get to the specifics let me remind you to SCHEDULE YOUR WORKOUTS. I usually plan the exact times to hit the gym Sunday night or Monday morning. Don’t just leave it to chance that you’ll have availability and motivation on any particular day… put it on the calendar and make it important.

So here is my default plan for every week when baby it’s cold outside…

3 sets / 5-8 reps each

Monday

Chest

  • Bench
  • Incline Press
  • Incline Dumbell Press
  • Cable Cross

Legs

  • Squats
  • Leg Press
  • Hack Squat
  • Leg Extension
  • Leg Curl
  • Calf Raise

Tuesday

Bootcamp/AlphA Insanity/Shenanigans workout or do a boxing HIIT workout

Wednesday

Back

  • Hex Bar Deadlift
  • Dumbbell Rows
  • Lat Pull
  • Low Row

Shoulder

  • Military Press
  • Dumbbell Shrugs
  • Delt Raise
  • Front Raise

Thursday

Bootcamp/AlphA Insanity/Shenanigans workout or do a boxing HIIT workout

Friday

Rest Day

Saturday

Biceps

  • Dumbbell Curls
  • EZ Bar Curls
  • Hammer Curls
  • Spider Curls
  • 21’s

Triceps

  • Skull Crusher Superset
  • Dips
  • Kickbacks
  • V-bar Pressdown
  • Rope Pressdown
  • Reverse Pulldown

Sunday

Rest Day (but might spar because I can’t stop myself)

Of course on any particular gym days I can swap out exercises (T-bar row in place of dumbbell rows for example) as I feel but I walk in with a plan. And I know when I’m done (no need to wonder if I did enough).

If you need help creating a plan of your own just ask, or turn to the internet. There are a LOT of fitness gurus and trainers giving away quality content. Make your gym plan and stick to it!

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Oct 14, 2018
Gym wall murals!

Young Gabe Schwartz painted 2 large murals to keep the members motivated. They couldn’t have turned out better. Well done, Gabe!

 

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Oct 3, 2018
Random Construction Pictures

Just a few random pictures… I wish I would have taken more! Flooring has just been ordered, the equipment is ready to go, and the boxing ring frame is up. Things are moving along and my to-do list is getting shorter!

     

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Sep 13, 2018
Welcome to AlphAs!

Let me start by saying I’ll get better at writing these blogs over time, so forgive me in advance if this first attempt falls short.

I’ve been working out since I was 17. The first time I did any kind of lifting was in high school one morning before class started. I sat down on a lat pull machine and took my best guess at how much weight to use, and probably tried to do a pull up. Like any kid who can watch and learn I spent just enough time in the training center to pick up some bad habits and maybe grew my arms about a centimeter.

I got serious about the gym the same time I got serious about girls, in college. I was lucky enough to room with a couple of beasts who not only taught me gym culture but let me tag along for all the social functions. Being fat and unhealthy was simply not an option. In the years since college I’ve been blessed with good friends, great memories, and big arms (which absolutely contributed to having more of the first two).

Now I’m pushing 50 and about to open my own gym. I’ve lived in Trenton since 2003 and always wished there was a great place to work out and have given up waiting. I found a great spot, got a loan, quit my job (burn the ships!), and am ready to start construction next week. A few key differences that will set AlphAs apart is:

  1. Working out will be fun!!! I plan on having nights where someone shreds on a guitar. We’ll have gym parties. There will be a TRIBAL culture of positive energy that is encouraging and fosters self-respect through overcoming challenges. You do not have to work out and become crazy sore to reach the best shape of your life!!!
  2. This is not the kind of gym where walking on a treadmill and texting friends is considered working out. No equipment is plugged in. YOU are the motive power in all things whether biking, lifting, hitting bags, suspension training, or rowing. If you miss your treadmill then Gliks Park is right behind the gym and we are next to the track. Go have a nice run in the sun.
  3. Our fitness classes are serious. You will leave it all on the field. If you don’t understand then come to a boxing class, it will be the most impressive fitness accomplishment you’ve ever done in a gym when you finish.

I’m looking forward to meeting you and I’ll start posting pictures as the buildout proceeds. Stop by during construction if you like to say hello. We are also looking for fitness instructors!

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