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.
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.
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
Legs
Tuesday
Bootcamp/AlphA Insanity/Shenanigans workout or do a boxing HIIT workout
Wednesday
Back
Shoulder
Thursday
Bootcamp/AlphA Insanity/Shenanigans workout or do a boxing HIIT workout
Friday
Rest Day
Saturday
Biceps
Triceps
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!
More DetailsYoung Gabe Schwartz painted 2 large murals to keep the members motivated. They couldn’t have turned out better. Well done, Gabe!
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!
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:
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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