Monday, May 24, 2010


This week we turned it up with our Park-to-Park workout. It’s a combination of jogging and calisthenics that hits the whole body. They started at the gym and ran down Wood St. to Schwartz Park and then walked around the trail. Once everyone got there, we did 10 jumping jacks, 10 body squats, 10 pushups and 10 sit-ups.

I’d been waiting a couple weeks for good weather, and we lucked out. After showers for several days, we had a break just a few hours before the workout, and the sun even came out for awhile. At the same time, it was still a little cool with a breeze, which always helps!

As soon as we were done with the calisthenics, we took out down to High St. and ran North to Sunrise Park. While they waited for any stragglers, they walked around the park like before. Once everyone arrived, we did another 10 jumping jacks, body squats, pushups and sit-ups.

Once we all got done, we jogged down High St. to the football field where we did 10 more reps of each exercise. Finally, we headed back up over the overhead bridge on Buena Vista. At that point it got really difficult, but most everyone jogged up the hill! Once they got back to Wood St., they jogged back to the center where they did a final set of each of the exercises.

All in all, they went right about 2.0 miles and did 40 jumping jacks, body squats, pushups and sit-ups. For most, it was a pretty tough workout because they were using so many different muscle groups.

Their legs and lungs were working hard during the jogging. Then they hit the Chest, Shoulders, Arms, Legs, Back and Core with the calisthenics. Then they were back running again, and so on. So it’s anaerobic and aerobic at the same time, which makes it quite the calorie burner.

Anytime you can mix things up like that, it’s good for your body. Your body develops the ability to use different energy systems, and your endurance will improve dramatically. At the same time, you’re doing something goal oriented—run to there and then do so many reps of such and such. Then do it again. It’s good for your mind, too, because it keeps you interested.

We do this all the time in my Level IV boot camp classes. Just a week ago, the Friday workout was very similar. The difference was the distance ran, the number of times they ran it, and the type of movements they did in between.

It’s pretty challenging, so you might want to work up to it. You definitely don’t want to do it on an empty stomach. You might try the BL workout first. If everything goes OK, then you can try the Level IV workout—but with fewer repetitions of each exercise. Another way to scale the workout down is by doing 2 minutes on the elliptical trainer instead of the ¼ mile run.

Make sure you know how to do the movements correctly. If you ever have any questions, you can always contact me at the center, or through the website.

1. Run ¼ mile
2. Do 25 pull-ups
3. Run ¼ mile
4. Do 25 overhead squats (w/stick)
5. Run ¼ mile
6. Do 25 pushups on an exercise ball
7. Run ¼ mile
8. Do 25 Dumb Bell Curls
9. Run ¼ mile
10. Do 25 Kettle Bell Swings
11. Run ¼ mile
12. Do 25 Pikes or Knee-Ins on the Ball
13. Run ¼ mile
14. Do 25 Sit-ups
15. Run ¼ mile

This week’s Biggest Loser was Carrieann Phegley, who lost 2.2% of her body weight and 3.8 lbs. Cheryl Clark placed second, losing 1.9% and 3.8 lbs. Cheryl’s lost the most weight so far, by losing 12.8 lbs in five weeks.

Bridgett Trover was third for the week, losing 1.7% and 3.0 lbs. Michelle Clark, who has the overall lead so far, placed fourth by losing 1.5% and 2.4 lbs. Karen Brown was fifth, losing 1.3% of her body weight and 2.8 lbs, and Nicole Clodfelter finished in sixth place, losing about 1.0% and 2.4 lbs.

Don’t forget about the C.A.M.A. Teen Bike Rally coming up on June 5th. It’s a great chance to get some cross-training in, and not just for teens. Proceeds go to benefit the Coalition Against Methamphetamine Abuse and provide teens education about Meth and other forms of substance abuse, but anyone can do the ride! You can get information online at .

You can choose from several routes of varying difficulty. The easiest is an 8.5 mile route which anyone can do, including my 7 year old grandson. Next is a 25 mile route which is a little tougher, but my 9 year old Cutie-Pie can do it. I’m guessing most newer riders will do this one.

Next is a 41.5 mile which a lot of us from the center are doing. It’s best if you have a road bike for this one, and some experience. Finally, the most difficult route is a 70 mile loop. This one’s for the big dogs. These characters have lots of riding experience, and riding is often their main form of exercise.

Pick one and give it a shot. Do some riding over the next couple weeks to prepare. It’ll be a great workout, and you’ll get lunch, too! See you there.

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