This week we set up another “Super Station” circuit in the mat room for the Biggest Losers. The goal was to not only give them a tough workout, but also teach them some more new exercises that they can then do on their own during the week.
As usual we had to divide them into several groups to accommodate everyone. Group One started with a straight bar with plates on it and a new movement: squats w/overhead press (thrusters). After a minute of thrusters, they then rotated to a minute of kettlebell swings, and then repeated both exercises.
Group Two started with pull-ups and burpees, two times through, for a minute each. Group Three started with tractor tire flips, rope flips, a rower, and a Schwinn Air Dyne. They did each exercise for a minute, while a fourth group used the treadmills and ellipticals in the cardio room.
After rotating through all the exercises, everyone moved on to the next area, and what a workout it was! By the end, they were sweaty, gassed, and had learned some new things to through into their regular workouts.
We also talked about making changes long-term. Lots of people get to the end of a program and lose some weight, but then for some reason, go back to their old ways. They start surrendering to poor food choices, and sometimes even quit moving altogether. It’s such a shame, after all that hard work.
Hopefully, it will be something they’ll be thinking about as they work through the rest of this twelve week program. To truly succeed, they’ll need to find a way to make the changes part of a new life style!
This week’s winner was Greg Stuck, who lost 2.3% of his body weight and 4.4 lbs. Leslie Shanks was second, losing 1.8% and 3.0 lbs, and Amy Church placed third, losing 1.3% and 1.6 lbs. Brad Adams, Dale Rasmussen and Karen Brown tied for fourth place, all losing 1.1% and 2.5 lbs, 2.8 lbs and 2.8 lbs respectively.
As always, if you have any questions, please feel free to contact me through Facebook at https://www.facebook.com/tomdolanfitness !
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