tag:blogger.com,1999:blog-73589647049475835152024-03-18T21:36:11.700-07:00O'Hara FitnessO'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.comBlogger59125tag:blogger.com,1999:blog-7358964704947583515.post-39515687761479488582022-08-09T02:59:00.000-07:002022-08-09T02:59:07.913-07:00High School Advanced Lifter KitBelow is a list of items for the more advanced High School Lifter. If you are new to the weight room or haven't seen our starter kit <a href="https://oharafitness.blogspot.com/2022/07/high-school-lifter-starter-kit.html" target="_blank">CLICK HERE</a><div><br /></div><div>All items can be found on Amazon and can help the more experienced lifter hit some big numbers this school year while avoiding injury and fatigue.</div><div><br /></div><div>#1</div><div>Dip Belt</div><div><br /></div><div>These can easily fit into your gym bag and will quickly blow up your Pull-ups and Dips. By this point in your training, you will need to start adding weight to these movements that are typically "Bodyweight" exercises. Once you can start handling dips with an extra 25lbs or more you will see you bench PR explode.</div><div><br /></div><div><br /></div><iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B081S45537&asins=B081S45537&linkId=47540bce7330aa8768ceee9754cd15d5&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div><br /></div><div>#2</div><div>Captain of Crush Grippers</div><div><br /></div><div>If your grip is the reason, you have not hit a deadlift or clean PR in a while then it might be time to grab these. My advice is to start with the lighter ones. Your 405lb deadlift is not gonna get you closing the mid to high strength grippers by COC. Start small and slowly build your way up. I own a few of these and have done some quick grip squeezes between deadlifts just to really drain the hands and forearms but typically I would suggest using them at the end of the workout to add the finishing touches to a back day.</div><div><br /></div><div><br /></div><iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B0094WEFJM&asins=B0094WEFJM&linkId=bf1d5b5772d6dd1ad774a178ba01beff&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div>#3</div><div>Thick Grip attachments</div><div><br /></div><div>At our Harleysville location (The Farm) we own A LOT of fat grip equipment. From 3" pull-up bars to axle bars of different sizes and an endless supply of odd shaped attachments that'll make any movement damn near impossible. Sadly, the average gym won't have these items but with these affordable grip attachments you can turn any bar into a fat bar. </div><div><br /></div><div><br /></div><iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07F7L5QY6&asins=B07F7L5QY6&linkId=51c295301c59d0ff4b0b2f100b233ceb&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div>#4</div><div>Figure 8's</div><div><br /></div><div>All of our top lifters have used some form of Deadlift straps during their training at some point. Usually, we only add them in when the arms are giving out but the back is still strong. While I prefer the standard leather wraps that you wrap around the bar, more and more lifters are opting for these. They can be a little bulky but are quick to use and allow you to still grip the bar, allowing you to get more of a "real" feel. Just avoid getting addicted to them, overuse will result in a WEAK grip.</div><div><br /></div><iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07RC2BXB2&asins=B07RC2BXB2&linkId=0acd4577ad114abe255432911feb0384&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div>#5</div><div>Liquid Chalk</div><div><br /></div><div>It's doubtful your School Gym or "Commercial Gym" will allow or understand the concept of Chalk. It's a shame but you will never win that battle. Next best thing is Liquid Chalk. It's cheap, stays on long enough to complete a workout, and is 100% Mess Free. Instead of crying that your gym doesn't allow chalk just buy this and throw it in your gym bag. </div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B08DJD3D88&asins=B08DJD3D88&linkId=9a091f552c2089f81a764f650496df94&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/b3rYnMjNs_U" width="438" youtube-src-id="b3rYnMjNs_U"></iframe></div><br /><div><br /></div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-31933262401547869882022-07-24T10:37:00.003-07:002022-07-24T10:37:59.122-07:00Week 6 of our Summer Training SeriesAfter this week you will be 1.5 Months into the SUMMER TRAINING and even close to our FALL PROGRAM! <div><br /></div><div>Coming very soon we will be dropping our latest program which will feature a lot more than our FREE program for only $33 a month with 30% of all memberships going towards a Good Cause. Stay tuned for Updates! </div><div><br /></div><div>Conditioning Athletes and Weight Loss are combined again this week. </div><div><p class="MsoNormal">WEEK 6<o:p></o:p></p>
<p class="MsoNormal">Conditioning and Weight Loss are still together<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Day 1:<o:p></o:p></p>
<p class="MsoNormal">1: Superset<o:p></o:p></p>
<p class="MsoNormal">A: Squat<o:p></o:p></p>
<p class="MsoNormal">B: Push Up<o:p></o:p></p>
<p class="MsoNormal">C: Jumping Jack<o:p></o:p></p>
<p class="MsoNormal">5x20<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">2: Superset<o:p></o:p></p>
<p class="MsoNormal">A: Dumbbell Lunge<o:p></o:p></p>
<p class="MsoNormal">B: Dumbbell Chest Fly<o:p></o:p></p>
<p class="MsoNormal">C: Dumbbell Row<o:p></o:p></p>
<p class="MsoNormal">3x15<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">3: Superset<o:p></o:p></p>
<p class="MsoNormal">A: Dumbbell Straight Leg Dead Lift<o:p></o:p></p>
<p class="MsoNormal">B: Dumbbell Chest Press<o:p></o:p></p>
<p class="MsoNormal">C: Dumbbell or Kettlebell Swing<o:p></o:p></p>
<p class="MsoNormal">4x20<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">4: Cardio<o:p></o:p></p>
<p class="MsoNormal">20 minutes of 1 minute FAST 1 minute SLOW HIIT<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">5: Ab<o:p></o:p></p>
<p class="MsoNormal">Ab Video<o:p></o:p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="324" src="https://www.youtube.com/embed/yToM76X1ss0" width="517" youtube-src-id="yToM76X1ss0"></iframe></div><br /><p class="MsoNormal"><br /></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Day 2<o:p></o:p></p>
<p class="MsoNormal">1: Superset<o:p></o:p></p>
<p class="MsoNormal">A: Dumbbell Cleans<o:p></o:p></p>
<p class="MsoNormal">B: Dumbbell Forward Raise<o:p></o:p></p>
<p class="MsoNormal">C: Dumbbell Lateral Raise<o:p></o:p></p>
<p class="MsoNormal">D: Dumbbell Reverse Fly<o:p></o:p></p>
<p class="MsoNormal">5x20<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">2: Superset<o:p></o:p></p>
<p class="MsoNormal">A: Dumbbell Curls<o:p></o:p></p>
<p class="MsoNormal">B: Dumbbell Hammer Curls<o:p></o:p></p>
<p class="MsoNormal">C: Dumbbell Overhead Extension<o:p></o:p></p>
<p class="MsoNormal">D: Dumbbell Kick Backs<o:p></o:p></p>
<p class="MsoNormal">5x20<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">3: Superset<o:p></o:p></p>
<p class="MsoNormal">A: Burpees<o:p></o:p></p>
<p class="MsoNormal">B: Mountain Climbers<o:p></o:p></p>
<p class="MsoNormal">C: Sit Ups<o:p></o:p></p>
<p class="MsoNormal">4x20<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">4: Ab Video<o:p></o:p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="339" src="https://www.youtube.com/embed/3Rnn4F0qRaY" width="504" youtube-src-id="3Rnn4F0qRaY"></iframe></div><br /><p class="MsoNormal"><br /></p></div><div><br /></div><div><br /></div><div><br /></div><div>Strength Athletes</div><div><p class="MsoNormal"><b><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">WEEK 6<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 1<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Squat 54321<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Front Box Squat 3x8<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Bench 54321<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Incline Close Grip 3x8<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: Dumbbell Lunges 3x8<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">6: 20 minutes of heavy triceps<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 2<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Deadlift 54321<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Barbell Rows 3x8<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Cleans 54321<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Push Press 3x8<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: Hang Pull 3x8<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">6: 20 minutes of heavy biceps<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 3<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Wide Stance Box Squat 54321<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Close Grip Bench 54321<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Dumbbell Incline Press 4x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Box Jumps 4x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: 20 Minutes of speed triceps<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Calibri Light",sans-serif; font-size: 14.0pt; line-height: 107%; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p><br /></div>
<iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon®ion=US&placement=B000G3G3HA&asins=B000G3G3HA&linkId=7a5b30c64509ec186402115145f2c71d&show_border=true&link_opens_in_new_window=true"></iframe>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-68723338826095645342022-07-17T11:08:00.005-07:002022-07-17T11:08:53.259-07:00Week 5 of our Summer Training Series<p> Officially broke 1 Full MONTH!!! </p><p>Congrats on making this far. Now that Fall Sports are quickly approaching, we are going to combine Weight Loss and Conditioning. Those who have been doing the Weight Loss Program are ready for something slightly harder and the Conditioning Athletes should know their weak and strong points by now and should be able to take different routines we have done and add them into the workouts provided to make sure they are ready for the upcoming season.</p><p><br /></p><p>Also, make sure to check out the links below and our more recent blogs that showcase different Amazon Items that will help you reach your goals.</p><p><br /></p><p>Weight Loss / Conditioning</p><p>Day 1</p><p>1: Squats 5x20</p><p>2: Lunges 2x10</p><p>3: Bench 5x20</p><p>4: Dumbbell Fly 2x10</p><p>5: Seated Rows 5x20</p><p>6: Dumbbell Rows 2x10</p><p>7: Calf Raises 5x20</p><p>8: Single Leg Deadlifts 2x10</p><p>9: Video </p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Y9b1Cw5ZqPk" width="320" youtube-src-id="Y9b1Cw5ZqPk"></iframe></div><br /><p><br /></p><p><br /></p><p>Day 2</p><p>1: Push Press 5x20</p><p>2: Forward Raise 2x10</p><p>3: Lateral Raise 2x10</p><p>4: Reverse Fly 2x10</p><p>5: Curls 5x20</p><p>6: Hammer Curls 3x15</p><p>7: Reverse Curls 2x10</p><p>8: Close Grip Push Ups 5x20</p><p>9: Dumbbell Overhead Extensions 3x15</p><p>10: Tricep Kick Backs 2x10</p><p>11: 100 total of each: Sit Up - Leg Raise - Russian Twist</p><p><br /></p><p>Day 3</p><p>40 <span style="font-family: inherit;">straight </span>minutes of high intense cardio</p><p><br /></p><p><span style="font-family: inherit;">
<iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon®ion=US&placement=B000G3G3HA&asins=B000G3G3HA&linkId=083bb9e0690ec2ed41bf549da8e03063&show_border=true&link_opens_in_new_window=true"></iframe>
<br><br> Strength Athletes</span></p><p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;"><span style="font-family: inherit;">Week 5<o:p></o:p></span></span></b></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">Day 1<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">1: Squat 6x3<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">2: DB Lunge 3x12<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">3: Kettlebell Sanddune SLDL 3x10<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">4: Bench 6x3<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">5: close grip bench 3x12<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">6: triceps – 3 exercise superset
3x20<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">7: weighted abs for 10 minutes<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;"> </span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">Day 2<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">1: Deadlift 6x3<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">2: rows 3x12<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">3: heavy trap bar shrugs 3x5<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">4: high pull 6x3<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">5: steering wheel 5x20<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">6: Db push press 4x12<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">7: 15 min of speed abs<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;"> </span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">Day 3<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">1: sumo deadlift 6x3<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">2: 1 arm farmers hold 30 sec right
30 left no rest for 5 min<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">3: 300 reps of abs<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: inherit;">4: cardio x 15 min<o:p></o:p></span></span></p>
<p><span style="font-family: inherit;">5: arms – anything </span></p><p><br /></p>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-39194197930848202862022-07-15T12:00:00.001-07:002022-07-15T12:00:18.532-07:00Eat Healthy with these 5<p> Need help dropping the pounds? Buy some cook gadgets to keep healthy cooking/eating fun. Below are 5 products I either use or recently ordered.</p><p><br /></p><p>Stackable Grill Rack:</p><p>I use these in my oil free fryer for wings and they cook perfectly every time. I haven't tried them on the grill yet but they are perfect in the fryer.</p><p><br /></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B08LL7DXMK&asins=B08LL7DXMK&linkId=e0db1d7ce8d5dbb7d27227592e756501&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div><br /></div><div>Hot Sauce:</div><div>Out of all the Hot Sauces I have tried and made myself the Truff brand is by far the best. Not always the cheapest but worth it! It doesn't take much of it to add the right amount of flavor.</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B083QT3MLV&asins=B083QT3MLV&linkId=70eb4eec68aa36d85cbd700fcf356324&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br />
<div><br /></div><div>Fruit Rack:</div><div>If you want to drop the pounds fast you need one of these ASAP! Fill your counters with Fruit and you will find yourself instantly eating healthier and dropping weight like you wouldn't believe. It's the easiest hack you will ever find when it comes to losing weight.</div><div><br /></div><div><br /></div><div><br /></div></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B078TZHQPH&asins=B078TZHQPH&linkId=13714da48aaa17cd7d67bff1ae6d7af6&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div><br /></div><div>Bourbon Barrel Garlic:</div><div>Like the hot sauce, this isn't the cheapest item around but trust me, its 100% worth it. If you are giving up junk food and unhealthy dinners than you are going to want your meals to taste better than ever. Just add a small amount of this and you'll be glad you purchased it. I have yet to be unhappy with any products by this company.</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B015NNLQBA&asins=B015NNLQBA&linkId=479da6af16084d8a999514b4e52a14e3&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div><br /></div><div>Lump Coal:</div><div>Grilling will be one of the best ways for you enjoy healthy eating. I always use Lump Coal with my grilling since it isn't covered in chemicals and it makes everything smell better. I find they burn much longer and better also.</div><div><br /></div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B014V3XJ72&asins=B014V3XJ72&linkId=0021438e39123fa49c4cd18b19589dc3&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div><br /></div><div>There you go, FIVE products to help you burn the fat. Make sure to sign up for our mailing list and get access to FREE workouts each week.</div><div><a href="http://www.oharafitness.net" target="_blank">Sign Up Here</a><br /></div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/b3rYnMjNs_U" width="320" youtube-src-id="b3rYnMjNs_U"></iframe></div><br /><div><br /></div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-68915416734828082462022-07-14T11:34:00.001-07:002022-07-14T11:34:39.612-07:00High School Lifter Starter Kit<p> Below are 5 items all lifters should pick up before getting into lifting. None of these items are too expensive and all of them will help you learn how to lift and avoid injury while doing so. </p><p><br /></p><p><i>Please Note: I am listing products that are good but not the best out there. I think it would be foolish to drop a crazy amount of money on something you are just getting into. Later on I will post a list of equipment for more experienced lifters that will include some more higher end items.</i></p><p><br /></p><p>#1</p><p>BELT</p><p>Everyone should have a belt of their own. Our 2 clubs keep a few on hand but with all the different styles and sizes I just can dedicate enough space to hang a belt that fits everyone's needs. This is a MUST HAVE for all lifters. Even our school program has belts but they're not great and for a 1 time investment you can own your own belt that fits perfectly.</p><p><br /></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B016RAMIW4&asins=B016RAMIW4&linkId=3f627894f2005666b1afe8a891a3f76e&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div><br /></div><div>#2</div><div>DEADLIFT WRAPS</div><div><br /></div><div>If you are doing our program than you better be ready to deadlift often and heavy. Typically, I only allow wraps near the end of a routine when the grip is giving out but the back is still strong. Standard Deadlift progression for a workout is first Double Overhand - Then Mixed Grip - then end with Double Overhand with Wraps.</div><div><br /></div><div>Don't get too hooked on using wraps too often but anytime you are going for something BIG these come in handy.</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B00L5KA0K4&asins=B00L5KA0K4&linkId=07f982215681ff0851f51afb54cb0529&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div><br /></div><div>#3</div><div>Sneakers</div><div><br /></div><div>Your level of commitment and maturity in the weight room really stands out here. While you can train in any type of athletic sneaker you will find that Running Shoes and Basketball Shoes are terrible for compound lifts. They aren't flat enough and are too squishy. Once you are squatting over 200lbs the weight of the bar is pressing into your sneakers too much making your ankles cave in. </div><div><br /></div><div>Solution: Keep Chucks in your bag. They're not too expensive and will last for a full high school career and probably longer. I think I'm up to year 8 with my current pair and they still feel brand new.</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B077C8FSF9&asins=B077C8FSF9&linkId=35b5f71494ad507acef098f53c7c37de&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div>#4</div><div>Foam Roller and other rehab tools</div><div><br /></div><div>These you should keep at home but use often. Between your sport and your lifting there is no way that your body won't start falling apart. Some of our athletes are training 15 or more hours a week. The best way to avoid injury while continuing to get better each week is to self-rehab. This blog features a few post regarding items I suggest buying but this is the most basic.</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B006QMK1FK&asins=B006QMK1FK&linkId=0ef7d5127700c4a66615dbd66930ef56&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>#5</div><div>Knee Sleeves</div><div><br /></div><div>Sleeves are the least seen item with our athletes but something I am always pushing the kids to get. Protect your knees early and learn how to properly use these. For my own lifts, I prefer sleeves over wraps but every lifter is different. For athletes, I rarely suggest wraps because the average kid just isn't going to understand how to use them properly. Sleeves are easy and hard to mess up with. Definitely buy them!</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B0711WLDMN&asins=B0711WLDMN&linkId=9d1813e1c249ecf65404132b31fcd588&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div>Sign up for our mailing list to keep updated with our blogs and get FREE WORKOUTS</div><div><a href="http://www.OHARAFITNESS.net" target="_blank">Sign Up Here - It's FREE</a><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/KWGRP8j0epg" width="320" youtube-src-id="KWGRP8j0epg"></iframe></div><br /><div><br /></div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-72068002295507369742022-07-12T16:56:00.001-07:002022-07-12T16:56:12.607-07:00Stop being HURT<p> If you are training hard there is no way you won't eventually tear something or get sore. The key is to find a way to avoid this from happening so you can continue to go NONSTOP! Below are some rehab tools I use daily and our clients have access to every time they train with us. Check them out and make sure to reach out to us if you have any questions.</p><p><br /></p><p>Acumobility:</p><p>This tiny little device has taken so many knots out of my upper back. I just place it on a wall and jam my back and neck into as hard as I can. I feel it is much better than a lacrosse ball and its small enough that you can take it anywhere.</p><p><br /></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B09WY6JH8M&asins=B09WY6JH8M&linkId=a92b846cced7769b6933d55c9dba03ab&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Tiger Tail:</div><div><br /></div><div>I originally bought this for my Hamstrings but I found that if I have someone roll this up and down my Traps while I sit in a chair and they use all of their weight I can quickly rid myself of any neck pain and incoming headaches. This will definitely prevent muscle tension driven migraines.</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B00ZPMAIO6&asins=B00ZPMAIO6&linkId=7af320cb3b6dd6a8b66ffa677c2b21a2&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Neck Massager:</div><div><br /></div><div>Being Tall and having a job where I have to look down on people all day (physically and emotionally?) I always have neck issues. This affordable device is perfect for sitting on the couch and adding as much pressure as needed to get rid of the knots and soreness.</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B01BZOKLOO&asins=B01BZOKLOO&linkId=07f2cea5e941def7e6b9ac43220f2650&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Ice Roller:</div><div><br /></div><div>As long as you can remember to freeze this it'll be a lifesaver. For smaller areas I like this a lot more than an Ice Pack. Being able to really focus on one area has helped me a lot. During different times of the year I tend to over train my elbow area and this device is my go to roller when the arms get sore.</div><div><br /></div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07V1SSSK4&asins=B07V1SSSK4&linkId=967b013bfb4e6d5ca879891ed008e36f&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Back Cracker:</div><div><br /></div><div>I have not tried this yet but I have been looking at it. Most of our clients end up with some form of Work or Sport related back pain at some point and I am always looking for ways to help them out. If you have tried this please let us know what you think.</div><div><br /></div><div><br /></div>
<iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon®ion=US&placement=B09YRXVFKS&asins=B09YRXVFKS&linkId=75633e82b4c07421957e1dd81330b0bf&show_border=true&link_opens_in_new_window=true"></iframe> <br><br>
<iframe class="BLOG_video_class" allowfullscreen="" youtube-src-id="tGHj9t22kKg" width="320" height="266" src="https://www.youtube.com/embed/tGHj9t22kKg"></iframe>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-55411074123505240792022-07-12T14:52:00.008-07:002022-07-12T16:37:49.467-07:00Outdoor RecreationalWe tend to do a lot of events on our Farm and no matter what type of party we are hosting we always make sure there are activities for the kids and adults. Below are some of the items we bring out whenever we have company. FYI: If you get the Bouncy House just understand that they aren't goat proof (which is why we are onto Bouncy House #2)<div><br /></div><div>First Up</div><div>Corn Hole</div><div>Can't say it is the most physical activity, but it keeps things moving</div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07T81GSCH&asins=B07T81GSCH&linkId=ae6f47f7634bb3bd94c7bfd1a492310a&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Giant Parachute </div><div>It's crazy but the adults tend to like this just as much if not more than the kids - get back into a 1992 gym class with this one.</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07KTC5SY5&asins=B07KTC5SY5&linkId=4416bbae2d112aa9da3236087eb6f52d&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Potato Sack Race</div><div>Wanna get the kids moving while you can sit down, laugh at them and do ABSOLUTELY NOTHING for a few minutes?</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07HGJQKYT&asins=B07HGJQKYT&linkId=53e5e7c468a7ad02aac43c15e3930f97&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Bubble Machine</div><div>This is the most simple thing you can get to keep the kids running around like crazy. Just hit the switch and walk away.</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07VZF7X31&asins=B07VZF7X31&linkId=10da1ec771f3a55d9668b7166c5bf02b&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Bouncy House</div><div>This is our #1 go to activity for the kids. Again, Keep the goats off them - we learned the hard way. Once inflated you can just leave the kids alone and by the end of the day they are all so exhausted that the rest of your night will be insanely easy.</div><div><br /></div>
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<div><br /></div><div><br /></div></div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-59768336192342197412022-07-12T03:57:00.001-07:002022-07-12T03:58:18.106-07:00This Weeks Home Gym Deals<p> Need Help building your home gym? Check in with us often as we drop some MUST HAVES for every At Home Workout. I won't bore you with any views or descriptions this time, just a quick list of some items that I feel are worth having.</p><p><br /></p><p>Treadmill:</p>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B0193V3DJ6&asins=B0193V3DJ6&linkId=0ec19dba1dd23e21d91d22830f9abae2&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div>Massage Gun</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B01M4RJQ91&asins=B01M4RJQ91&linkId=03e70d0224b8ab0bf61007d89807f97f&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Scale</div><div><br /></div>
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<div><br /></div><div>Got Back Pain?</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B08GZ3BDCP&asins=B08GZ3BDCP&linkId=5eb894161a3f846ebd3938c4e2ac9475&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Adjustable Dumbbells</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B08GGB5V1Z&asins=B08GGB5V1Z&linkId=617dc9528cbfbafb037abc9c55f52421&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><div><br /></div><div>Bike</div><div><br /></div>
<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B08KBNWJGJ&asins=B08KBNWJGJ&linkId=6bf9dd0bb3ff64c8e8d0b10e0e3d99d6&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div>Rower</div><div><br /></div>
<iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon®ion=US&placement=B07T9GS1ZL&asins=B07T9GS1ZL&linkId=c098db415d8fb76e5e60b566eaccacfd&show_border=true&link_opens_in_new_window=true"></iframe>
<iframe class="BLOG_video_class" allowfullscreen="" youtube-src-id="ztfUadgv0KE" width="320" height="266" src="https://www.youtube.com/embed/ztfUadgv0KE"></iframe>
O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-62691907846604633892022-07-10T16:35:00.005-07:002022-07-10T16:41:10.288-07:00Week 4 of our Summer TrainingWEEK 4 Week four has begun! <div>(Please note: we ran into some issues that messed up how the blog was displayed. I think I fixed it but if you see errors or anything doesn't make sense just let me know) <br /><div><br /></div><div>After this week, some of you will be officially through one full month. For those of you who just started, you can search through our blog and look back on the previous weeks or just kick things off with week 4. </div><div>Ideally, I would suggest starting with week 1 unless you are joining some friends who have been doing this since the beginning. After four weeks you should be seeing a change in how your body moves and feels and starting to feel more confident about reaching your goals. If you have any questions, feel free to message me anytime.</div><div><br /></div><div>UPDATE: Lower Merion Weight Room is set to open one full week earlier this year. Starting Monday August First I will be back at Lower Merion five days a week while running both clubs and taking care of the farm so if I am slower than usual to respond please understand it’s only because I don’t have access to the internet 20+ hours a week while I am at the school. Additional </div><div><br /></div><div>Update #2: We have been working on the outdoor area at the Farm Gym and it’s coming together nicely. Currently the side garden is doing nicely and features Banana Plants which should grow some fruit and the orchard is doing well but probably won’t see much until next year. We are also in the early stages of setting up a fishpond that will be up and running once I finish digging it out. Hoping to have the pond wrapped up by the Fall. The goal is to have an area for our athletes and their parents to relax before/post workout and be able to gather fresh fruit, eggs, and vegetables each week. Each year as the plants grow (and we get more hens) we will be able to provide more healthy food for our clients. </div><div><br /></div><div>This Weeks Favor: Thís week I am asking for just 2very simple favors. The first, if you could check out our daughter's online bookstore at www.bettiebooks.com that would be amazing. Together, we have been working on books as she learns how to build and run a business. While she is only five years old some of her ideas have really taken off and since starting this business last October, she has sold a decent amount of books already. All books can be purchased on Barnes and Nobles website but if you click the Bettie Books link you’ll be able to find the full collection. </div><div><a href="http://www.bettiebooks.com" target="_blank">Bettie Books Click Here</a><br /></div><div><br /></div><div><br /></div><div>Second favor, each blog post will be including a few Amazon products. Please take a second and just click the link and check them it. A quick glance at these products will do a lot for us and help us build this free program faster. </div><div>Click the link below to see our favorite outdoor chairs:
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<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B07CWT7W85&asins=B07CWT7W85&linkId=5595e87e01810b737d59d5aeefec7ddd&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
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</div><div><br /></div><div><br /></div><div>Fitness tip of the week:</div><div>Take 1 day a week away from training and find one outdoor activity to do. Hiking, biking, kayak, whatever. Just get outside and do something you normally don’t do.</div><div><br /></div><div>Conditioning Day 1</div><div>Complete video 1</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="357" src="https://www.youtube.com/embed/Vo9CLw8Vh4c" width="486" youtube-src-id="Vo9CLw8Vh4c"></iframe></div><br /><div><br /></div><div> then </div><div>1: Superset</div><div>A: Dumbbell Squat </div><div>B: Dumbbell Lunge</div><div>C: Push Up</div><div>D: Leg Raise4x20 </div><div><br /></div><div>2: Superset</div><div>A: Dumbbell SLDL</div><div>B: Box Jump</div><div>C: Dumbbell Incline Bench</div><div>D: Dumbbell Incline Fly</div><div>4x15</div><div><br /></div><div>3: Superset</div><div>A: Russian Twist</div><div>B: Shoulder Taps</div><div>C: Scissor Kicks</div><div>D: Mountain Climbers</div><div>5x20 </div><div><br /></div><div>Day 2</div><div>Pick Any Previous Video then</div><div>1: Superset</div><div>A: Pull UP x Max</div><div>B: Dumbbell Clean and Press x 10</div><div>C: Dumbbell Rows x 15</div><div>D: Sit Up x 30</div><div>X5</div><div><br /></div><div> 2: Superset</div><div>A: Forward Raise</div><div>B: Lateral Raise</div><div>C: Reverse Fly</div><div>D: Dumbbell or Kettlebell Swings</div><div>4x15 </div><div><br /></div><div>3: Superset</div><div>A: Lat Pulldown</div><div>B: Seated Row</div><div>C: Dumbbell Arnold Press</div><div>3x15 </div><div><br /></div><div>4: Superset</div><div>A: Crunch</div><div>B: Bicycle</div><div>C: Toe Reach</div><div>D: V Up</div><div>4x20 </div><div><br /></div><div>Day 3</div><div>Go back throughout the previous weeks and pick 1 routine </div><div><br /></div><div><br /></div><div>Weight Loss</div><div>You will be doing the same 3 days as conditioning. It will be pretty rough but it will help keep your body guessing which can help push a quick weight drop.</div><div><br /></div><div>Strength</div><div>Day 1</div><div>1: squat</div><div>5x2</div><div><br /></div><div>2: Front box squat </div><div>4x8</div><div><br /></div><div>3: Bench 5x2</div><div><br /></div><div>4: Close grip incline 4x8</div><div><br /></div><div>5: superset </div><div>A: Db lunge x10</div><div>B: db bench x15</div><div>C: push up x20</div><div>X4</div><div><br /></div><div>6: superset </div><div>A: bench step ups x10</div><div>B: db fly x15</div><div>C: close grip push-up x20</div><div>X4</div><div><br /></div><div>7: 10 min abs </div><div><br /></div><div> Day 2</div><div><br /></div><div>1: Deadlift </div><div>5x2</div><div><br /></div><div>2: Rows </div><div>4x8</div><div><br /></div><div>3: High Pull </div><div>5x2</div><div><br /></div><div>4: upright rows </div><div>4x8</div><div><br /></div><div>5: Superset </div><div>A: db row x10</div><div>B: db push press x 10</div><div>C: pull-ups x max</div><div>x4</div><div><br /></div><div>6: Superset </div><div>A: db reverse fly x10</div><div>B: kettlebell swings x15</div><div>C: pull-ups close x max</div><div>x4</div><div><br /></div><div>D: pull-ups wide </div><div>x max x4</div><div><br /></div><div><br /></div><div>7: 10 min abs </div><div><br /></div><div>Day 3</div><div>1:Goblet squat </div><div>5x20</div><div><br /></div><div>2: Sanddune SLDL </div><div>3x20</div><div><br /></div><div>3: db lunge</div><div>4x12</div><div><br /></div><div>4: ladder </div><div>x800ft</div><div><br /></div><div>5: bench </div><div>5x20</div><div><br /></div><div>6: incline bench </div><div>3x20</div><div><br /></div><div>7: push-up</div><div>4x25</div><div><br /></div><div>8: ladder x800Ft</div><div><br /></div><div>9: row x1000m</div><div><br /></div><div>10: 10 min abs</div></div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-18596145776712838412022-07-03T06:29:00.001-07:002022-07-03T06:29:26.086-07:00Summer Training Week 3Week 3<br />
Welcome to week 3, you have successfully made it through half a month! <br /><br />
Update: Group Training sessions are kicking off at the new location. If you are in the Harleysville area, I really recommend you take advantage of our free two-week membership. Reminder: Our Narberth location is still open and we are taking private clients Sunday through Friday each week. Just reply to this email for more details.<br /><br />
Small Favor of the week:<br />
Challenge a friend to do a workout with you. Do it in person with them or send them the link to a video. Not only will this help keep you motivated and working hard, it will also help us expand our reach. <br /> ATHLETES: This is a perfect opportunity for you to get your teammates involved. Every Fall I listen to students complain that they weren’t ready for their season and their coach expected too much from them too soon – It is 100% on you and your fellow teammates to be ready for AUGUST.<br /><br />
Bonus Favor:<br />
Make sure to check out the products we are featuring. Each week we will be dropping some items that we either use at the clubs or suggest for you. Check them out and let us know what you think.<br /><br />
Fit Tip of the Week:<br />
Add in no less than 2 weighted Ab workouts each week. These can be done in as little as 5 minutes but will really help you in the long run. Two very easy but effective weighted ab exercises are Russian Twist and Sit Ups – I wouldn’t try to go heavy on these but make sure you keep things challenging.<br /><br />
Conditioning<br />
Day 1<br />
Video 1<br />
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<br />
then<br />
1: Squat 20-15-10-8<br />
2: Front Squat 3x12<br />
3: Bench Jumps 3x20<br />
4: Dumbbell Bench 20-15-10-8<br />
5: Dumbbell Incline Fly 3x12<br />
6: Push Up to Toe Tap 3x15 per leg<br />
7; Weight Sit ups 3x30<br />
8: Leg raise to toe reach 3x20<br />
9: 6 minutes of Side Planks (you pick the set times just hit a full 6 minutes)<br /><br />
Day 2<br />
Video 2<br />
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<br />then<br />
1: Deadlift 15-12-10-8<br />
2: Dumbbell Rows 3x20<br />
3: Cleans 15-12-10-8<br />
4: Push Press 3x15<br />
5: Lat Pulldowns 3x12<br />
6: Machine seated rows 2x20<br />
7: Dumbbell Forward Raise 2x20<br />
8: Dumbbell Reverse fly 2x20<br />
9: Pick any Ab video from our youtube page<br /><br />
Day 3<br />
Run 1 mile <br />
20 push ups<br />
20 squats<br />
20 sit ups<br />
Run ¾ mile<br />
20 push ups<br />
20 squats<br />
20 sit ups<br />
Run ½ mile <br />
20 push ups<br />
20 squats<br />
20 sit ups<br />
Run 1 lap<br />
20 push ups<br />
20 squats<br />
20 sit ups<br />
REST<br /><br />
Weight LOSS<br />
DAY 1<br />
Video 1 (Just for fun, this week you are going to try out the Conditioning videos from their first week)<br />
<iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Eu6u_rTEgh8" width="320" youtube-src-id="Eu6u_rTEgh8"></iframe>
<br />then<br />
1: Superset<br />
A: Push up<br />
B: Squat<br />
3x15<br /><br />
2: Superset<br />
A: Dumbbell Bench<br />
B: Goblet Squat<br />
3x12<br /><br />
3: Superset<br />
A: Incline Dumbbell Fly<br />
B: Dumbbell Lunge<br />
3x15<br /><br />
4: 20 straight minutes of high intensity cardio<br /><br />
Day 2<br />
Video 2<br />
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<br />then<br />
1: Superset<br />
A: Dumbbell Rows<br />
B: Push Press<br />
C: Jumping Jacks<br />
3x20<br /><br />
2: Superset<br />
A: Dumbbell Reverse Fly<br />
B: Dumbbell Forward Raise<br />
C: Burpee<br />
3x10<br /><br />
3: Superset<br />
A: Dumbbell Lateral Raise<br />
B: Dumbbell Deadlift<br />
3x20<br /><br />
4: Pick an Ab video from our youtube page<br /><br />
Day 3<br />
1: Superset<br />
A: Dumbbell Curls<br />
B: Dumbbell triceps kickbacks<br />
C: Dumbbell Hammer Curls<br />
3x15<br /><br />
2: Superset<br />
A: Dumbbell Crossover curls<br />
B: Dumbbell Crossover triceps extension<br />
3x20<br /><br />
3: Superset<br />
A: Close Grip Push Ups<br />
B: Dumbbell Reverse Curls<br />
3x15<br /><br />
4: Bench Dips 4xMAX<br /><br />
5: 100 total of the following<br />
Sit Up<br />
Leg Raise<br />
Crunch<br />
Russian Twist<br /><br />
Strength<br />
Day 1<br />
1: Squat 10-8-6<br />
2: Front Squat 5x2<br />
3: Bench 10-8-6<br />
4: Incline Close Grip 5x2<br />
5: SLDL on Sanddune (or box) 3x6<br />
6: Speed Dumbbell alternating bench Press on flat bench 3x15<br />
7: Decline weighted sit-ups 5x20<br />
8: Standing banded abs (hang band from pull-up bar and do standing situps 5x20<br />
9: weighted Russian twist 1 minute on 1 minute off x 5<br />
10: 100 total leg raises<br /><br />
Day 2<br />
1: Deadlift 10-8-6<br />
2: Sumo deficit deadlift 5x2<br />
3: Hang Pull 10-8-6<br />
4: Push Press 5x2<br />
5: Seated Military DB Press 3x15<br />
6: Speed Alternating DB Rows 3x15<br />
7: HEAVY DB shrugs 3xMAX<br />
8: Farmers Hold 30 seconds on 30 seconds off x5<br />
9: 20 of each (All weighted) Sit-Up – Leg Raise – Russian Twist – toe Reaches x4 sets<br />
10: Hanging Scissor Kicks 3x10<br /><br />
Day 3<br />
1: Bench 3x8<br />
2: Bench 21’s<br />
3: Squat 3x8<br />
4: Squat 21’s<br />
5: Incline DB flys 3x10<br />
6: Incline DB FAST bench 3x20<br />
7: Steering Wheels 1 minute on 1 minute off x5<br /><br />
PRODUCT<br />
This week I encourage you to check out the Manta Ray. Please note: This is not a squat pad, I had squat pads and have thrown them out or hid them from athletes every single time I’ve seen them in a weight room that I’m working out of. Reason why I suggest the Manta Ray? It takes the stress off the shoulders. Much like how we use Safety Squat Bars, Cambered Bars, and Bandbell bars at the club to ease the shoulders during leg exercises, this product will also do a lot to help your but at a much lower price than the bars we buy.<br /><br />
• Focus on squat movement and technique, not discomfort, numbness or shearing muscle trauma<br />
• Load distribution takes the bar off your shoulders and spine, and spreads the weight evenly across your trapezius and torso muscles<br />
• Bar no longer presses against your neck, and less shoulder stress when holding the bar<br />
• Reduces risks of injuries, protects against crush trauma, maximizes mass-building potential<br />
• Easy to use. Snap it into the bar to keep it centered on every set. Provides a stronger connection compared to a typical, foam-based barbell pad
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<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon&region=US&placement=B0017DGBY8&asins=B0017DGBY8&linkId=a4274a93b09b4eba2cac9a493ecd784b&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<div><br /></div><div><br /></div><div>And Just because we can - Check out this amazing Shower Curtain available on AMAZON</div><div><br /></div>
<iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon®ion=US&placement=B08P76BS5B&asins=B08P76BS5B&linkId=9eeb775d22917ea31a38bd64da77358f&show_border=true&link_opens_in_new_window=true"></iframe>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-60236231633281915872022-07-01T12:09:00.006-07:002022-07-01T12:13:47.359-07:00Stop RunningAthletes and Coaches: STOP MAKING RUNNING 100% OF YOUR TRAINING!
A few years ago I was running at Camp at a local University and met a Distance Runner from California who signed up for the Fitness program to get better at running. Typically, this would make a lot of sense and be very beneficial except she was just getting done 3 straight seasons of Running (Cross Country, Winter Track, Spring Track) and was so torn up that almost every lift was out of the question. To make things worse, she came with a list of routines (all running) her coach gave her with the instructions that this is completely mandatory and she must complete X amount of miles a week. The kid couldnt squat, lunge, jump, or walk without pain but her coach expected her to run? <br><br>
This common but insane style of training needs to end. Very few sports get away with holding onto an athlete for 10-12 months like Track does. There is zero rest time for most athletes and exhuasted body parts get destroyed while neglected areas stay neglected creating a sore, injured, SLOW, mentally destroyed, and under balanced athlete. Results: They either quit, learn to hate the sport but continue due to commitment or friends, NEVER run or exercise post High School (causing healthy adulthood habits) try drastic measures to get better (unsafe weight loss methods) and 9 out of 10 times the athlete see zero results or such little improvement that they begin to feel like failures. <br><br>
Solution? Pick up a barbell, you stupid dumbbass kid!
Athletes who are all around fit perform better in every aspect of sports. I'm not saying a 5k runner should train like a defensive linemen but yeah, I am saying they should do the exact same exercises just differently. Train the big movements then add in some sports specific routines or routines designed for the individual. Deadlifts, squats, cleans, bench, and other compound lifts should be used across all sports in order to develop every inch of the body. Runners need CORE - guess what builds a better core than crunches? Deadlifts, squats, front squats, cleans, farmers, ect... Very few other sports operate like this. Football doesn't tell their linemen to only hit eachother for 3hrs a practice, basketball doesn't just shoot, baseball doesnt just swing a bat, but for some crazy reason, Runners typically just Run and then do some "Recovery" program that a coach either found in a magazine or they use a program that helps them with their personal injury even though the 14yr old running 6 days a week probably doesn't have the same injuries as the 40-60yr old coach. Honestly, sometimes the best recovery is actually taking a step back from the sport and focusing on some impact free training. I know a lot of coaches think I'm a bit crazy and push the kids too hard too often in the weight room but when a kid tells me their shoulder hasn't been feeling right after 6 weeks of heavy poundage in the weight room mixed with their sport I never tell them to bench more, I tell them to take a week of benching and use this time to fix any weak areas that will make their bench or shotput or blocking better. Injuries can be amazing opportunities to grow and get better. <br><br>
I wanna say it was 2018 when a freshmen from a private school in our area signed up to get ready for Cross Country. Her mom and coach insisted she only run and do bodyweight exercises all summer long, 2x a week with me and then a few times by herself. This 14 year old girl couldn't run a straight line. She was so unathletic and uncoordinated that expecting her to compete in cross country was highly questionable. It took 1 day on the track to figure out that Running wasn't going to help. We shifted gears and set the whole summer around training 2x a week in my air conditioned club where she worked on balance, body movements, mechanics, and basic weight training. Result: She crushed every single one of her Middle School times and never came in last place again. Not coming in last place might not be a massive victory for some but it was the only goal she had and she achieved it. Due to covid we lost touch during her final 2 years of HS but her Freshman and Sophmore year was a massive success in her eyes. Had I just made her run (wonky legs and arms flapping) she would have lasted maybe 1 season before quitting or getting injured. While some of her achievements could be connected to her growing into her body as she aged I would put money on it that the weight room time did the most for her. The more you push and pull a barbell around the more your body will make nerve connections and learn exactly how the human body is supposed to move. <br><br>
So again, STOP MAKING RUNNING 100% OF YOUR TRAINING <div><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/p53iNFpdyiE" width="320" youtube-src-id="p53iNFpdyiE"></iframe></div><br /><div><br /></div><div><br /></div><div>
<br><br>
And check out some Farmers Walk Handles if you're looking to add a nice BOOST to your training <br>
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</div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-52978782976718254712022-06-26T14:19:00.004-07:002022-06-26T16:52:04.998-07:00Summer Training Week 2<p> <b>Week 2 of our Summer Series</b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Welcome to Week 2 of our Summer Series!<span style="mso-spacerun: yes;"> </span>Hopefully by this point you finished at least
3 workouts and have decided which of the 3 programs fits you best.<span style="mso-spacerun: yes;"> </span>Just remember to add 1-2 workouts from the
other programs to your routine so you can really start to lock in some
results.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><i><b>UPDATE:</b><b> </b></i> </span></p><p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">We are now offering 2 free weeks of Group
Training at our Harleysville Location.
For our student athletes, please have a parent reach out to me to
discuss this. For the adults, just reply
to this email and I will send you the schedule and details. If you like the two weeks and want to sign up
that’s great, if it isn’t for you all I ask is that you tell a friend and help
us build.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p><br /></o:p></span></p><p class="MsoNormal"><o:p><b><i>Weekly Favor:</i></b> </o:p></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Each week I am going to ask 1 simple favor to help boost the
company.<span style="mso-spacerun: yes;"> </span>Last week it was to Subscribe
to our YouTube page which a few of you have done so Thank You.<span style="mso-spacerun: yes;"> </span>If you haven’t yet, it just takes a second
and will really help us build the channel.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">This week’s favor:<span style="mso-spacerun: yes;"> </span>Please send at
least one friend the following link and ask them to join our email list.<span style="mso-spacerun: yes;"> </span>The more people we have on this mailer the bigger/better
the program will become.<span style="mso-spacerun: yes;"> </span>Just copy and
paste the link into a text and ask as many people as you want to join.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p><p class="MsoNormal"><a href="https://forms.wix.com/931afaf9-4215-4c83-af97-23017e69a81f:5c5afd60-836b-48b6-bcfa-27ced4c0e44b">https://forms.wix.com/931afaf9-4215-4c83-af97-23017e69a81f:5c5afd60-836b-48b6-bcfa-27ced4c0e44b</a></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">The Workout<o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><i>Conditioning</i><o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 1<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Video 1<o:p></o:p></span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/aHJ9GJ9QmHc" width="320" youtube-src-id="aHJ9GJ9QmHc"></iframe></div><br /><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br /></span><p></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">THEN<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Squat 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: Front Squat or Goblet Squat 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: Bench 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: Dumbbell Incline Bench 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: Bench Jumps 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: Ab Video<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 2<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Video 2<o:p></o:p></span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/p53iNFpdyiE" width="320" youtube-src-id="p53iNFpdyiE"></iframe></div><br /><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br /></span><p></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">THEN<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Deadlift 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: Seated Rows 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: Lat Pulldown 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: Bicep Curls 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: Hammer Curls 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: Box Jumps 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7: Hanging Abs 3xMAX<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">8: Lots of Planks and Side Planks<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 3<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Power Clean 10-8-6-3-3-3-<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: Push Press 3x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: Forward Raise 3x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: Lateral Raise 2x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">A: Reverse Fly<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">B: Push Up<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">C: Jump Squat<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: 100 of each<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Sit Up<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Leg Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Russian Twist<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Flutter Kicks<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><i>Weight Loss</i><o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 1<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Video 1<o:p></o:p></span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/BMKH6zKjrkI" width="320" youtube-src-id="BMKH6zKjrkI"></iframe></div><br /><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br /></span><p></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">THEN<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Squat 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: Front Squat or Goblet Squat 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: Bench 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: Dumbbell Incline Bench 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: Bench Jumps 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: Ab Video<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 2<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Video 2<o:p></o:p></span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/LkAf5l5RHpM" width="320" youtube-src-id="LkAf5l5RHpM"></iframe></div><br /><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br /></span><p></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">THEN<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Deadlift 3x12<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: Seated Rows 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: Lat Pulldown 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: Bicep Curls 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: Hammer Curls 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: Box Jumps 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7: Hanging Abs 3xMAX<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">8: Lots of Planks and Side Planks<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></b></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 3<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Power Clean 10-8-6-3-3-3-<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: Push Press 3x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: Forward Raise 3x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: Lateral Raise 2x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">A: Reverse Fly<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">B: Push Up<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">C: Jump Squat<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: 100 of each<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Sit Up<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Leg Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Russian Twist<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Flutter Kicks<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><i>Strength</i><o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 1<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Squat 3x5<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: Front squat with hold at bottom 2x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: Bench 3x5<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: Incline wide grip 2x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: DB lunges 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: 100 weighted sit-ups<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7: 60 hanging leg raises<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">8: 100 calf raises toes pointed put<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 2<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Deadlift 3x5<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: deficit deadlift 2x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3: T Bar rows 3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: max pull ups x 5<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: reverse fly 2x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: Dumbbell cleans for speed 3x15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7: 10 minutes of weighted abs<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Day 3<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1: Bench 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2: slight incline bench 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3:<span style="mso-spacerun: yes;"> </span>increased incline bench
3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4: high incline bench 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5: seated military press 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6: standing strict military press 3x10<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7: 150 Tricep reps (as many exercises as needed)<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">8: 70 hanging abs<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">9: 10 minutes of floor abs<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Fit Tip of the Week:<o:p></o:p></span></p><p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Very simple tip for the week. Add no less than $10 worth of fruit to your shopping list each week, ideally fruit that can sit out on the counter in your kitchen so you will have no choice but to see it Every Day! This simple hack will increase your healthy food intake and decrease your junk food intake.</span></p><p class="MsoNormal"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br /></span></p><p class="MsoNormal">Weekly HIGHLIGHT</p><p class="MsoNormal">We were gifted some HUGE mirrors for the new club. While I completely read the description wrong and thought they were 70" high, everything worked out after a bit of a transportation fiasco and our new 7feet mirrors are officially hung up and ready our next client.</p>
<p class="MsoNormal"><o:p> </o:p></p><p class="MsoNormal"><o:p>FINALLY</o:p></p><p class="MsoNormal"><o:p>I'm thinking about getting this. Let me know your thoughts?</o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=josephohara-20&language=en_US&marketplace=amazon®ion=US&placement=B09VMG967Z&asins=B09VMG967Z&linkId=71c620371087a1aa2107c8450ceb68e4&show_border=true&link_opens_in_new_window=true"></iframe>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-8589310418894037912022-06-19T17:24:00.000-07:002022-06-19T17:24:19.913-07:00Summer Training Week 1Alright, SUMMER is here and our Summer Training Series will focus on Weight Loss, Conditioning, and Strength Gains. <div><br /></div><div>The concept of this is to first pick which area you want to focus on and complete those workouts each week THEN grab 1-2 routines from another program and add those in. </div><div><br /></div><div>This style of training will deliver fast results and prevent your body from hitting a plateau while also avoiding injuries that can be caused by only training one style. To break it down, Strength Athletes need Conditioning to increase strength and be more powerful, Condition based athletes need a lot of Strength to be able to power through their workouts/sports and really cut back on injury and finally Weight Loss Clients need more than just high rep sets and endless cardio. You have a full summer to completely turn your fitness levels around. Workouts will get harder and harder each week so make sure you aren’t skipping any or it’ll be harder to catch up.
Conditioning:
Week 1
This Week we have 2 running based routines mixed with bodyweight exercises then 1 weight lifting day. Again, feel free to grab a weight loss or strength gain workout to add to your program.
Day 1 and 2 just follow the videos <div><br /><div>DAY 1</div><div><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Eu6u_rTEgh8" width="320" youtube-src-id="Eu6u_rTEgh8"></iframe> </div><div><br /></div><div>DAY 2 </div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/lQgSIXDyo2k" width="320" youtube-src-id="lQgSIXDyo2k"></iframe></div><br /><div><br /></div><div><br /></div><div>Day 3
1: Barbell or Machine Squats 4x15
2: Dumbbell 1 arm overhead Lunges 3x10
3: Dumbbell Single Leg Deadlift 3x12
4: Dumbbell Shoulder Strict Press 3x15
5: Dumbbell Forward Raises 3x12
6: Dumbbell Lateral Raises 3x12
7: 15 Straight Minutes of Weighted Abs </div><div><br /></div><div><br /></div><div>Weight Loss:
Week 1
Day 1 and 2 follow the videos </div><div><br /></div><div>DAY 1</div><div><br /></div><div><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/SCmXucBEP1Y" width="320" youtube-src-id="SCmXucBEP1Y"></iframe> </div><div><br /></div><div>DAY 2</div><div><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/D-GeyhMU8kU" width="320" youtube-src-id="D-GeyhMU8kU"></iframe> </div><div><br /></div><div>Day 3 </div><div>1: 20 burpees – 30 squats – 40 jumping jacks x3 </div><div>2: Dumbbell or kettlebell High Pulls – 3x15 </div><div>3: Dumbbell Single Leg Deadlift 3x15 </div><div>4: Dumbbell Shoulder Strict Press 3x12 </div><div>5: Dumbbell Forward Raises 3x15 </div><div>6: Dumbbell Lateral Raises 3x15 </div><div>7: 10 Straight Minutes of Weighted Abs </div><div><br /></div><div>Strength Gain: </div><div>Week 1 </div><div>Day 1 </div><div>1: Deadlift 5x3 </div><div>2: Heavy Rows 10-8-6-3-3-3 </div><div>3: High Pulls 5x3 </div><div>4: DB Push Press 3x10 </div><div>5: Superset 3x15
A: Forward Raise
B: Lateral Raise </div><div>6: Superset 3x10
A: Shrug
B: Reverse Fly </div><div>7: 5 Rounds of HEAVY farmers holds – 30 seconds on 30 seconds off </div><div><br /></div><div>Day 2 </div><div>1: Squat 5x3 </div><div>2: Front Squat 10-8-6-3-3-3- </div><div>3: Bench 5x3 </div><div>4: Incline Bench 10-8-6-3-3-3- </div><div>5: Superset 3x15
A: DB Lunge
B: DB Fly </div><div>6: Superset 3x10
A: Push-up
B: DB SLDL </div><div>7: 5 Rounds of Light DB punches (Medium Pace) 30 seconds on 30 off </div><div><br /></div><div> </div><div>Day 3
1: Sumo Deadlift 5x3 </div><div>2: DB Speed Rows 3x20 </div><div>3: Hang Pull 5x3 </div><div>4: Reverse Fly 3x20 </div><div>5: Max Rep Pull Ups – 5 sets </div><div>6: Strip Set Farmers Hold – 3 different weights per set – 3 sets </div><div>7: 100 weighted sit-ups </div><div>8: 100 Push-Ups
9: 200 DB Calf Raises</div></div></div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-87204433240851922432022-04-14T13:47:00.001-07:002022-04-14T13:47:13.805-07:00Lose Weight by Summer EP 2 of 5<p> Week 2 keeps things moving as you start to get addicted to The Program and ready for SUMMER! Go over all 3 workouts and our featured video that will address 5 NEW TIPS to help you reach your goals then make sure to Subscribe to our Youtube Channel for more FREE WORKOUTS and more. At the bottom of this post we will feature a few Amazon Finds to help you speed up the results. Please check them out and let us know if there is any equipment you are interested in.</p><p><br /></p><p>Week 2 Video:</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/ZyJLf7UPFrQ" width="320" youtube-src-id="ZyJLf7UPFrQ"></iframe></div><br /><p>The Workouts</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="325" src="https://www.youtube.com/embed/GvyseE45V70" width="482" youtube-src-id="GvyseE45V70"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="324" src="https://www.youtube.com/embed/3zVN0_RvmKA" width="484" youtube-src-id="3zVN0_RvmKA"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="299" src="https://www.youtube.com/embed/xFh5MN99LUA" width="489" youtube-src-id="xFh5MN99LUA"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="307" src="https://www.youtube.com/embed/7mBL_Ltn5wY" width="501" youtube-src-id="7mBL_Ltn5wY"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="323" src="https://www.youtube.com/embed/9S-FGttltNM" width="507" youtube-src-id="9S-FGttltNM"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="327" src="https://www.youtube.com/embed/BMKH6zKjrkI" width="505" youtube-src-id="BMKH6zKjrkI"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p><br /></p>
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O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-60682916551623257522022-04-14T10:13:00.001-07:002022-04-14T10:13:28.698-07:00Lose Weight By Summer: EP 1 of 5<iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/y8Zhlc8jtss" width="320" youtube-src-id="y8Zhlc8jtss"></iframe>
<br /><br />
Welcome to our "Lose Weight By Summer" series. 5 weeks of weight loss tips and workouts where we help get your ready for SUMMER! Each week you will get access to our workouts videos and 5 tips to speed up the process. All we ask is you "SUBSCRIBE" to our Youtube Page or join our email. As an added bonus we will also be leaving some Amazon products that we recommend to help you get the results you want by SUMMER.<div><br /></div><div>Week 1:</div><div>Watch the video above to get the rundown on all 5 tips but here is a quick guide to this weeks episode.</div><div>5: EAT FRUIT</div><div>4: Build a Team</div><div>3: Find a Program</div><div>2: Claim Your Space</div><div>1: Get Hooked<br /><br />
<iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/ysJHsC1Yumw" width="320" youtube-src-id="ysJHsC1Yumw"></iframe><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/QjAKNhtsEZs" width="320" youtube-src-id="QjAKNhtsEZs"></iframe><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/vNoeGx7CPu4" width="320" youtube-src-id="vNoeGx7CPu4"></iframe></div><div><br /></div><div>AMAZON SUGGESTIONS:</div>
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<iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B019J6FD2K&asins=B019J6FD2K&linkId=1c8961e46930a7b0030b75ce25674918&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-31280696843646844322022-03-10T07:16:00.003-08:002022-03-10T07:16:49.285-08:001 FREE MONTH OF ONLINE TRAINING - Why we are doing it and why you should join us<p> Do you need to drop some weight for an upcoming event? Need to get healthy, in shape, or just active for your kids? We are now making our Online Program 100% FREE for your first month! All you gotta do is head over to our website and drop your email in the signup form and we will get you moving ASAP.</p><p><br /></p><p>Getting to the gym is tough, taking time away from your family is hard, join us and let us guide you through these tough but effective AT HOME WORKOUTS designed to get you into amazing shape. ADDED BONUS: Your whole family can join in at no additional cost. After your free month if you want to continue, we will email you instructions on how to sign up and you can get the whole family moving together each week right from your living room. My daughter, Bettie, actually did one of these workouts in our backyard last week. She's 5 years old and loved every second of it. After the 2 years we just got smacked with NOW is the perfect time to get the whole family working together to get healthy and ACTIVE.</p><p><br /></p><p>WHAT IS OUR "LIFT IT FOWARD" Program?</p><p>This monthly workout program is a way to help others get in shape while honoring my best friend/workout partner who passed away last year from Colon Cancer. Each membership goes 100% towards fighting Colon Cancer. The way it works is a minimum 50% of your $30 membership goes towards Colon Cancer Research while the remaining revenue goes towards expanding this program so we can reach more people and spread more awareness while helping others. Every $$$ you spend will go towards the cause with hopes of making a pretty significant impact each year.</p><p><br /></p><p>BELOW</p><p>What our quick 6minute video going over some reasons why you should try this out FOR FREE for 1 MONTH then check out some of our suggested Amazon products to help your home workouts move better.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/5o-uXGKF8jc" width="320" youtube-src-id="5o-uXGKF8jc"></iframe></div><br /><p><br /></p>
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<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07WLKXFWH&asins=B07WLKXFWH&linkId=233dd34bd16890eb43a61ba8c65e731b&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B006SEQK42&asins=B006SEQK42&linkId=d5d62bf1b7ddc4a34562e45cff9e13c4&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-21784460022318315732022-03-10T06:00:00.000-08:002022-03-10T06:16:26.418-08:002 times OLYMPIAN Kim Conley<br />
Today we speak with New Balance Pro Athlete and 2x OLYMPIAN, Kim Conley. As a 5000m runner with the success record as Kim you’ll read in her answers how important Training, nutrition, and an athletes mindset is in Track and Field. Question 2 features some great advice that our athletes should review. Things will always pop up, bad weather, injury, sickness, ect… just keep moving forward and don’t let anything hold you back.<br />
<br />
Good luck this season Kim, thanks for speaking with us!<br />
<br />
1: How did you get started in your sport?<br />
<br />
I joined the Santa Rosa Express track team, in my hometown of Santa Rosa, CA, when I was in 6th grade. Growing up, I played soccer, basketball, softball and volleyball but once I was in high school I narrowed my focus down to cross country and track.<br />
<br />
2: How do you overcome obstacles in your training/career?<br />
<br />
I keep my big goals in mind but ultimately try to focus on what I can control and do well on a given day to keep me moving forward. There are always going to be setbacks, and sometimes progress isn’t going to come as quickly as we hope. Maintaining a growth mindset at all times helps keep me focused on finding ways to keep taking steps forward.<br />
<br />
3: What is your favorite and/or most important exercise for your sport?<br />
<br />
Track workouts! I love doing repeats on the track at race pace. The feeling of physically and mentally rehearsing for a race offers challenging and necessary preparation for competition.<br />
<br />
4: What advice would you give a young athlete?<br />
<br />
Do what you love. To be great at any sport it takes years of dedication to the training and the process of mastery. If the foundation of what you do is rooted in love then you enjoy the entire process and you don’t feel as though you’re forcing yourself to work hard.<br />
<br />
<br />
5: How big of a role is nutrition when it comes to your training?<br />
<br />
I try to eat a healthy, well balanced diet. I don’t deny myself any foods I want, but I moderate foods that aren’t going to help effectively fuel my training. When I’m at home or at a training camp I cook rather than eat out, and when I’m traveling for competition I try to make healthy choices when it comes to where and what I eat.<br />
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<br />O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-20590347328559779162022-02-26T06:42:00.001-08:002022-02-26T12:18:38.359-08:00Why all athletes should deadlift in 54321<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">Before we get started, like all lift's the
deadlifts can be both dangerous and safe - more falls on the coach than the
athlete. If you can’t teach the form then find someone who can or don’t
use this lift in your program. Good exercises mixed</span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"> w<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">ith bad coaching is always bad. </span></span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"><br />
<b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">1: </span></b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Activate the hips</span></u></span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">Your athletes will almost definitely have
either weak hips or lack the ability activate the hips during a movement.
With a movement that is slower than the clean or box jump and more controllable
than squatting the Deadlift can be the ultimate Hip Activating exercise for
your athletes (from a coaching perspective where you can stand in front of the
athlete and have them pause in certain spots as you explain how to utilize
individual body movements).</span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"><br />
<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="font-size: 13.5pt;">During this lift you will be able to pinpoint weak areas and
sections of the body where balance and stability fail. As a coach, as you
learn more about the deadlift and how to pick it apart you can adapt and
rebuild the athlete into a much stronger/faster/more explosive athlete.</span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"><br />
<b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">2:</span></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> <u>Joint
impact free movement for increased jumps and explosive work</u></span></span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">While jump based routines and speed movements
are good, most athletes are already completely drained in this area and could</span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"> u<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">se a rest from the impact they cause.</span> I’ve
worked with teams whose coaches have stated their top player has sore / weak
knees and ankles therefore should not deadlift but instead do endless box jumps
and sprints. The problem is, the lift isn’t hurting the joints, it’s the
actual sport the athlete participates in. Athletes are training after
school for 2-3hrs 5-6 days a week, depending on their sport this could be made
up of 90% running and jumping. The amount of pressure this place on the
joints is dangerous and typically unnecessary. Have your athletes hit the
barbells 10-12 months a year for 2-4 days a week and you will watch the injury
rates drastically drop and their performance skyrocket. Too many athletes
are repeating and mimicking their sport movements too much and neglecting the areas
that need the most focus. </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">I have yet to see an athlete hurt their joints
on a deadlift, I have seen athletes come into the weight room with bags of ice
taped all over their body with a note from a coach detailing all the lifts that
could hurt their athletes. THE ATHLETE IS AREADY HURT and the barbells
haven’t even been loaded yet.</span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"><br />
<br />
<b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">3:</span></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> <u>Increased
bone mineral density and testosterone</u></span></span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">This will add both short term and long term
benefits to the athlete that could change the outcome of a game while also
changing how they move during adulthood</span><span face="Verdana, sans-serif" style="font-size: 13.5pt;">. A highly successful
way to reduce injuries is to keep the bones strong and growing. Imagine
how much breakdown is happening to the body during 5k runs or 3 hours of
basketball practice running 6days a week. How about football? The
amount of impact and damage erupting in the body during these sports could
shock the athlete’s body to the point of no return. Train them hard on
the field, track, and court but give them the tools necessary to recover and
rebuild. During the off season your kids should be hitting the weights at
least 3 times a week. If your school doesn’t have a weight room or a
lifting program, I can promise you that every town has a local gym that your
team can go to (ideally look for a privately owned on for the best
results/financial deals). One email from a coach or booster parent and I
guarantee you these local business owners will jump at the chance to take a
full team on at a discounted rate. </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"><br />
<br />
</span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">4: Very little equipment or budget is needed. </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">Deadlifts are cheap, like insanely cheap.
Honestly, if you are on a budget, you can search Facebook market and
probably find enough for 6-10 athletes at a time for just a few hundred
bucks. The average booster club fundraiser could supple a team with enough
barbells and weights and the will last years. Going back to finding a
local club, you would be surprised how affordable hiring a coach for a whole
team can be and many local strength and conditioning facilities will have
equipment your school and your local big-name gym would never buy (Small
gym owners buy better equipment / specialty gear – schools and big gyms don’t).</span><span face="Verdana, sans-serif" style="font-size: 13.5pt;"><br />
<br />
</span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">5: Big numbers on the Bar = Big numbers in the
Weight Room. </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">After the first few weeks your athletes will
see their Bench and Clean numbers plateau a bit and they are probably still
getting used to the Squat (and not going down low enough to even count it) but
the Deadlift is the KING of building a highly competitive environment where the
athletes will see massive jumps for months straight creating an addicting
atmosphere. It’s hard to get excited about benching 95lbs for 1 then
going in next week and doing 65lbs for sets of 8 but with the deadlift your
athletes might deadlift 225 for a 1RM then go in 2 weeks later and hit 275 for
a solid 3 reps in a row. Flash forward 3 months and they are over 300lbs
for 5 and getting excited about MAXOUT WEEK. No other lift has caused so
many athletes to gather around 1 individual and cheer him/her on as they break
into a new PR.</span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">We have created such an intense environment
around the deadlift that 300+ for the high school girls and 500+ for the boys
have become a normal occurrence. While all teenage boys love the bench
and our girls tend to pick bench and squat over deadlifts as their all time
favorite, the deadlift has become the one lift that shows all new lifters
(Freshman) what is expected in our weight room.</span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span><span face="Verdana, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13.5pt;">Check out our 2 most suggested products for
deadlfits – <b><i>Chucks and Leather Straps:</i></b></span><span style="font-family: "Times New Roman", serif; font-size: 13.5pt;"><o:p></o:p></span></span></p><p>
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</span><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="424" src="https://www.youtube.com/embed/guRot7z91PI" width="476" youtube-src-id="guRot7z91PI"></iframe></div><br />O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-1823021032243254522022-02-19T04:00:00.002-08:002022-02-19T04:53:50.713-08:00Christmas Abbott -Crossfitter, Entrepreneur, AurthorToday we spoke with one of the most influential athletes out there today, Christmas Abbott. First off, buy her books, they’re amazing, The advice and motivation she offers are some of the best around. In addition check out her online programs at <a href="http://www.christmasabbott.com/" target="_blank">www.christmasabbott.com</a> One of the most impressive things about Christmas is that she seems to never stop working or even slows down. Gym Owner, Crossfit Games Athlete, NASCAR Pit Crew, Big Brother, Author, Public Speaker, she seems to do it all and excel at everything due to her amazing work ethic.<br />
<br />
We are very excited for this interview as Christmas is an athlete we have followed closely over the years and her books have been sitting on the shelves of our clubs since their release and referenced often. Again, buy the books, the results are unmatched by any other program.<br />
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<div style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleTallBody; font-size: 17px; text-size-adjust: auto;">
<b>1. How did you get started in your field?</b></div>
<div style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleTallBody; font-size: 17px; text-size-adjust: auto;">
<span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">Answer: I started working out and training after coming home from Iraq and discovering</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-ldquo"></span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-ldquo">“</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">CrossFit”. Once I was home, some girls at the bar I was working at at the time asked me what I was doing to stay in shape…this spawned my</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-ldquo"> </span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-ldquo">“</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">grassroots” bootcamp. I decided to host a workout in the park for anyone who wanted to come and start building lean muscle. It started small but continued to grow and grow. I poured my whole heart into these ladies. They became dedicated and wanted more and more of my one-on-one coaching. So, I saved all my money raised from the bootcamp and one year later I opened CrossFit Invoke</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-lparen"> </span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-lparen">(</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">my gym!). That same year was also my first year competing in the CrossFit Games.</span></div>
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<div style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleTallBody; font-size: 17px; text-size-adjust: auto;">
<b>2. What was the biggest struggle in your career? </b></div>
<div style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleTallBody; font-size: 17px; text-size-adjust: auto;">
<span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">Answer: Pulling the trigger on actually doing it. I know that may seem trivial, but taking the leap of faith and believing in myself at the very beginning was the hardest part. I felt in over my head and I felt that failure was certain. I worked hard every day to ensure that it wasn’t going to happen, but it was a struggle nonetheless. </span></div>
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<div style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleTallBody; font-size: 17px; text-size-adjust: auto;">
<b>3. What is your current goal? </b></div>
<div style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleTallBody; font-size: 17px; text-size-adjust: auto;">
<span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">Answer: Right now i’m focusing on being as completely healthy as possible. 2017 was a rough year for me so staying the course and taking care of my body, spirit and mind, is my main priority. Fortunately, I have a lot of major opportunities to focus on this year, building my current brands including: my workout programs</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-lparen"> </span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-lparen">(</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">BBX), my supplement line</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-lparen"></span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-lparen">(</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">BOURN Relentless), and soon launching CAN, my online nutrition education platform. You can sign up for my newsletter if you want the latest details! Check out <a href="http://www.christmasabbott.com/">www.christmasabbott.com</a> </span></div>
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<span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z"><br /></span></div>
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<b>4. What advice would you give a young athlete? </b></div>
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<span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">Answer: Be technical, do the work, and don’t take your gift for granted. Recovery is equally as important as training</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-hyphen"> </span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-hyphen">-</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z"> I wish someone would have told me this earlier! You won’t always be better than yesterday and that is okay. Small improvements every day add up to a lifetime of successes. </span></div>
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<b>5. Where do you rank nutrition in terms of success?</b></div>
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<span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">Answer: Nutrition is imperative to a healthy body, mind, and spirit. You can work your ass off in the gym and never reach your true potential if you don’t get your nutrition in check. The saying is REAL</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-hyphen"> </span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-hyphen">-</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-s-ldquo"> </span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z gmail-h-ldquo">“</span><span class="gmail-author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovvz79zz75z5z74zz76zoto5z80zqz90zz79zz84znccz84zz87za4irz68zz122zsicz69zz72z">You can’t out-train a shitty diet.” </span><br />
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O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-13672189384505294922022-02-15T09:29:00.002-08:002022-02-15T09:29:25.564-08:00Rehab in 5 4 3 2 1 <p> <b><span style="font-size: x-large;">How to recover
faster with our top 5 methods</span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">The fastest
way for any athlete to achieve their goals is to simply AVOID INJURY.<span style="mso-spacerun: yes;"> </span>At a certain point in any athlete’s career
things will tear, break, sprain, and be pulled apart but the more you do to
prevent this while speeding up recovery the less time you will be sidelined and
missing out.<span style="mso-spacerun: yes;"> </span>Below are 5 key methods I
use weekly to keep everything moving.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">Ice
Compression<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Anytime I go
into any form of over-the-top arm training (not curls but heavy holds, farmers,
grip work) I tend to notice some forearm and elbow issues.<span style="mso-spacerun: yes;"> </span>The tight FROZEN sleeve really does the
trick.<span style="mso-spacerun: yes;"> </span>Just keep it in the freezer then
slide it on and watch TV.<span style="mso-spacerun: yes;"> </span>Any type of recovery
gear that I can wear while moving around is ideal.<span style="mso-spacerun: yes;"> </span>Previously, I posted about my wireless heated
back massager, the luxury of rehabbing without falling behind in work is crucial
and just like the back brace this sleeve is perfect for anyone who doesn’t want
to lose hours a week of icing. <o:p></o:p></span></p>
Check it out here: <br />
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07RZMGTMD&asins=B07RZMGTMD&linkId=14025ef4bca478ae135bfe4d11142198&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">Ice Ball<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">I love this
product simply because I can sit on the couch doing NOTHING while fixing
whatever mess I did to myself over the week.<span style="mso-spacerun: yes;">
</span>Being able to add pressure while cooling the muscles is really
productive but my favorite feature is that there is no mess.<span style="mso-spacerun: yes;"> </span>I don’t have ice melting over my clothes and
couch and this thing stays cold for a very long time.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
Check it out here:<br />
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B077ZLX2TG&asins=B077ZLX2TG&linkId=8799c89250c886e0dd4df3fefb8fa6ed&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">Heat Pad<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">I recommend
getting a BIG one.<span style="mso-spacerun: yes;"> </span>You don’t know when
your full back will be cramping up or if you will someday need to wrap this
around your feel quad.<span style="mso-spacerun: yes;"> </span>Finding one that
is an even mix of HOT and LARGE will be your best bet.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
Check it out here: <br />
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07RZRGCPB&asins=B07RZRGCPB&linkId=85bdc5780092945592083c231b204085&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">Roller<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">The 2 I suggest
are 1: Large rollers so you can bend your back over and around and 2: Rumble
Rollers so you can dig into the exact spot causing you pain.<span style="mso-spacerun: yes;"> </span>I’ve even gone as far as to put a 50lb
kettlebell on your chest to really add some additional weight and hit the tight/sore
spot perfectly.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
Check them out here:<br />
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<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07B1HMDT3&asins=B07B1HMDT3&linkId=13527070c70989f8c57fb8da89450b99&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">Plantar
Fasciitis Socks<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">These were a
lifesaver for me back when I was working 7 days a week and was waking up at 5am
with so much pain that I couldn’t get out of bed.<span style="mso-spacerun: yes;"> </span>For months I kept a few rolls of tape in my
nightstand before discovery these socks.<span style="mso-spacerun: yes;">
</span>Each morning it was like standing on broken glass due to the pain of the
heels.<span style="mso-spacerun: yes;"> </span>After switching over to these
socks I quickly found myself jumping out of bed like nothing was wrong.<span style="mso-spacerun: yes;"> </span>Since then I have been able to control my
schedule a little bit better but during the first 2-3yrs of owning the club I
was in complete overdrive mode and body parts were rapidly falling apart.<o:p></o:p></span></p>
Check it out here:<br />
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<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p></div>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-89142615051552822562022-02-11T06:35:00.004-08:002022-02-11T06:36:20.169-08:00Get FASTER in 5 4 3 2 1<p>How to get FASTER by LIFTING</p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></b></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">FIVE<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><i>Train the
Running Muscles without the 4x your bodyweight impact</i><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">How much can
your joints really take?<span style="mso-spacerun: yes;"> </span>Take a 180lb sprinter
– times that by 4 – you got 720lbs landing in the knee with each step.<span style="mso-spacerun: yes;"> </span>And that’s 1 knee at a time.<span style="mso-spacerun: yes;"> </span>That’s 720lbs of force slamming hard into the
knee.<span style="mso-spacerun: yes;"> </span>That’s 720lbs slamming into the
knee of a runner who hasn’t mastered form yet because they are 15 years old,
never was taught to properly run until this year, and will probably grow 3
inches before next year causing their coordination to go to hell and jack their
weight up to 200lbs aka 800lbs of force with even worse form due to 3” being
added during a growth spurt.<span style="mso-spacerun: yes;"> </span>I am not
anti running, I am anti ONLY RUNNING.<span style="mso-spacerun: yes;"> </span>I
train powerlifts who compete in squat, bench, deadlift.<span style="mso-spacerun: yes;"> </span>ONLY squat, bench, deadlift AND they only do
each of those movements 1-2x a week then bring home State Records, State
Championships, and multiple top 20 in the country rankings.<span style="mso-spacerun: yes;"> </span>WHY?<span style="mso-spacerun: yes;">
</span>We don’t neglect an inch of the body.<span style="mso-spacerun: yes;">
</span>The second we notice their knee is instable the deadlift training slows
and the knee building increases, few weeks later the kid has a new PR in deadlift
which triggers a squat PR followed by a bench PR due to learning leg drive with
their new monstrous knees.<span style="mso-spacerun: yes;"> </span>I love the criticism
“Coach O’Hara allows the athletes to MAXOUT too often” - <span style="mso-spacerun: yes;"> </span>Yeah, NO.<span style="mso-spacerun: yes;">
</span>Our athletes just MAXOUT often.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;"> </span>We don’t focus on the same damn thing 100% of
the time. <o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><br /></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">(If you are gonna train - get the right sneakers - CHUCKS = #1 for LIFTS)</span></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B001AEFO3I&asins=B001AEFO3I&linkId=7f21dc481b9c6b1661d61df880b3aee0&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">Four<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><i>Extend your
training time per week post maximum running time</i><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">How many
hours a day can you honestly run?<span style="mso-spacerun: yes;"> </span>Take
your warm up, add in your real training, throw in the cooldown and then stretch
for 40 minutes until the bus comes because your 3 hour practice just cannot be
100% utilized slowly ripping your bones, joints, and muscles apart.<span style="mso-spacerun: yes;"> </span>Be honest with yourself, did you really work
more than 90 minutes?<span style="mso-spacerun: yes;"> </span>Think about how
much more productive your practices will be if you did all your track training
for 90minutes then spent 15 minutes walking over to the weight room and another
45 minutes hitting the weights.<span style="mso-spacerun: yes;"> </span>Think of
what the confidence that could give your team when the slower kid gets the
chance to shine which only encourages the athlete to NOT QUIT and come back
everyday just for that 45 minutes of achieving something and 4 weeks later they
hit a track PR.<span style="mso-spacerun: yes;"> </span>There is almost NO WAY
that this WON’T HAPPEN.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">THREE<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><i>Reduce injuries
and heal faster</i><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">ZERO CONTACT
SPORT = HIGHEST INJURIES?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Congratulations,
you trashed your body performing the same movement day after day, week after
week.<span style="mso-spacerun: yes;"> </span>Ankles, knees, shins, hips, lower
back, more and more nonsense injuries that could have all be avoided by 30-60
minutes of weights 2-3 times a week.<span style="mso-spacerun: yes;"> </span>Were
your ankles not strong enough to handle 12 weeks of your season?<span style="mso-spacerun: yes;"> </span>How do you think you can fix this next
year?<span style="mso-spacerun: yes;"> </span>Sadly, the answer is usually RUN
MORE and not GET STRONGER.<span style="mso-spacerun: yes;"> </span>If you are
weak the answer should be to not be weak.<span style="mso-spacerun: yes;">
</span>Training is actually pretty simple.<span style="mso-spacerun: yes;">
</span>Find the problem – fix the problem – look for the next problem and
repeat.<span style="mso-spacerun: yes;"> </span>Weights also increase
Testosterone (in male and female athletes) allowing for FASTER recovery while also
increasing bone density which reduces INJURY.<span style="mso-spacerun: yes;">
</span>Too many coaches see barbells as a dangerous tool to bring into their
training but take a minute and quiz your athletes on when they got hurt.<span style="mso-spacerun: yes;"> </span>I’m sure you will have more non-lifting
athletes than lifters.<span style="mso-spacerun: yes;"> </span>Yeah you can pull
your lower back squatting but last I check SNEEZING is still beating squats in
causing back strains and I’ve yet to meet a deadlifter who developed shin
splints standing over a barbell.<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><br /></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">(GO HOME AND FIX YOUR KNEES)</span></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07K8QSFBN&asins=B07K8QSFBN&linkId=5231a14e8d68b9587c99b234d7425a89&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">TWO<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><i>Learn proper
body mechanics</i><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Lifters who
practice FORM naturally move better.<span style="mso-spacerun: yes;"> </span>I
am not saying they instantly move faster than the schools #1 sprinter, but they
begin to move significantly better than before.<span style="mso-spacerun: yes;">
</span>Why?<span style="mso-spacerun: yes;"> </span>Because they are spending
hours upon hours training the brain and nervous system to make
connections.<span style="mso-spacerun: yes;"> </span>Think a 500lb squatter
doesn’t know how to use their legs, glutes, abs, and posterior chain
properly?<span style="mso-spacerun: yes;"> </span>If year 1 you spend 5 days a
week working on speed and year 2 comes around and your body still is not moving
like a successful athlete than maybe it’s time to train the body and not the
sport.<span style="mso-spacerun: yes;"> </span>Learn how to activate the Glutes
on a power clean than perform Cleans 2x a week for a year and you might notice
how they instantly squeeze anything you need to kick into high gear.<span style="mso-spacerun: yes;"> </span>Too much is going on during a race to pay
attention to anything but moving forward.<span style="mso-spacerun: yes;">
</span>The weight room allows you to perform a 3-30 second movement and then
think about it – go back into the movement and put some mental focus on how the
body feels when you do it right.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: 14pt; line-height: 107%;"><iframe allowfullscreen="" class="BLOG_video_class" height="362" src="https://www.youtube.com/embed/roqYYzj0qeU" width="470" youtube-src-id="roqYYzj0qeU"></iframe></span></div><span style="font-size: 14pt; line-height: 107%;"><br /><o:p><br /></o:p></span><p></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p><br /></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">ONE<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><i>Mental
Toughness</i><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Training can
be and should be tougher than the actual game, race, event, or match you are training
for.<span style="mso-spacerun: yes;"> </span>Why would you want to take it easy
leading up to something difficult?<span style="mso-spacerun: yes;"> </span>There’s
a reason why no movie montage features the athlete sitting on the couch
watching TV or just hanging out with their friends.<span style="mso-spacerun: yes;"> </span>You will learn more repeatedly pushing
yourself through the toughest workouts imaginable than you will at any competition.<span style="mso-spacerun: yes;"> </span>Have you ever been 90% knocked out during a
workout but than get a boost of energy and confidence to finish that final
set?<span style="mso-spacerun: yes;"> </span>This moment successfully trained
your brain to keep going and lock in motivation.<span style="mso-spacerun: yes;"> </span>You now know just how far you can push
yourself.<span style="mso-spacerun: yes;"> </span>At the same time, have you
ever been near the end of the race and just felt like you were 100% DONE?<span style="mso-spacerun: yes;"> </span>Did anything trigger in your head to make you
push yourself harder?<span style="mso-spacerun: yes;"> </span>Did you find that
sick and disturbing level of joy out of causing pain to your body and mental state
just to pick up the pace and move faster?<span style="mso-spacerun: yes;">
</span>If the answer is no than you are mentally WEAK.<span style="mso-spacerun: yes;"> </span>Next time you hit the weights add 5lbs to each
side, challenge your training partner to 1 more set or another 15 minutes of fast
paced hard hitting movements.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-43472104054785845292022-02-11T04:22:00.000-08:002022-02-11T04:22:36.850-08:00Lift It Forward Program<p>Welcome to the <span style="font-style: italic;"><span style="font-weight: bold;">LIFT IT FORWARD</span></span> Program. A LIVE online workout where you get to join us in helping others. Starting March 2022 (well, Monday February 28th) we will be meeting every Monday, Wednesday, Friday at 6:30am for a hard-hitting workout that can be done anywhere you have access to the internet (Currently running via Zoom). In addition, you will also get multiple workouts emailed to you weekly that you can do anytime on your own. </p><p><br /></p><p>How it works:</p><p>50% of each membership will go to further expanding and running this program and the other 50% of every membership will be going to one of the following causes:</p><p>(Can't make a workout? Email us and we will send you the routine for the day) </p><p>Upon signing up you will receive all of the log in info for months zoom workouts.</p><p>At $50 a month we can quickly raise enough money to make an impact each month.</p><p><br /></p><p class="font_7" style="line-height: normal;"><span class="wixGuard" style="font-size: x-large;"><b>THE CAUSES:</b></span></p><p class="font_7" style="line-height: normal;"><b><i><span style="font-size: medium;">ONE: Colon Cancer Research</span></i></b></p><p class="font_7" style="line-height: normal;"><span class="color_11">This is the leading program out of the 3 and eventually all members will fall into this category. Any member who signs up under this program will have 50% of their monthly payments sent directly to funding Colon Cancer Research. For those who sign up for options #2 and #3(listed below), after 3 months your memberships will roll over into this program.</span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"></span></p><p class="font_7" style="line-height: normal;"><span style="font-weight: bold;"><i><span style="font-size: medium;">TWO: Big Life Event</span></i></span></p><p class="font_7" style="line-height: normal;"><span class="color_11">This is more of an Affiliate program allowing those who are experiencing a major life event or are saving up for one. Whether it be buying a <u>house</u>, getting <u>married</u>, just became a <u>parent</u>, saving for <u>college</u>, or anything that is life changing, you can join us for one full year and earn money from each referral. </span></p><p class="font_7" style="line-height: normal;"><span class="color_11">The way this works is let's say in March you bring in 10 members, you will get 50% of those 10 for their first 3 months ($50 a month = $25 per member or $250 a month for three months). Now let's say you bring in another 10 in April, your payments will be:</span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"></span></p><p class="font_7" style="line-height: normal;"><span class="color_11">March: $250 (10)</span></p><p class="font_7" style="line-height: normal;"><span class="color_11">April: $500 (20)</span></p><p class="font_7" style="line-height: normal;"><span class="color_11">May: $500 (20)</span></p><p class="font_7" style="line-height: normal;"><span class="color_11">June: $250 (10)</span></p><p class="font_7" style="line-height: normal;"><span class="color_11">By adding more members each month, you can start to really snowball this program and reach your goals very fast.</span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"></span></p><p class="font_7" style="line-height: normal;"><span class="color_11">After the 3rd month your referrals will join our fight against Cancer program, but you will have one full year to continue to work with us. After 12 months we can touch base and decide of year 2 is right for us and potentially continue our partnership.</span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"></span></p><p class="font_7" style="line-height: normal;"><span style="font-weight: bold;"><i><span style="font-size: medium;">THREE: Team/Club Boosters Program</span></i></span></p><p class="font_7" style="line-height: normal;"><span class="color_11">All the same rules apply from #2 - Each member you bring in will earn you 50% of their membership for three months before they move over to the fight against cancer. This is a perfect opportunity for Coaches and Parents to teach their athletes the importance of not only working hard for the team but also doing good for others. Imagine what a team of 20-50 members could do in just one month. If each member of a 20 person team refers 5 people that would be $2,500 a month for 3 months. Just think about how many referrals your team could generate over the course of one year. </span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"></span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.oharafitness.net/history" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEig056T_DY_3z-sRb7X4u9HMyye9aDq1ZAWdVcPADAPYvvQ2YDgDRKkETYobtMFFl3GRtZ5x28AaL0TMwP4R-jfaWxcVtYsKrB9xldh7E1k22XGxm7NrKwpRZ7NsAJ_J-QsjS8K2stddrhLnvCINAhEBzcWVFFtrzVEO9iHXHbxdzKA05FelxptGHY0=s320" width="320" /></a></div><br /><p></p><p class="font_7" style="line-height: normal; text-align: center;"><span class="wixGuard">(Click the image above to go to our site for more info)</span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"><br /></span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard">For our "Big Life Event" and our "Booster Teams" this post will eventually have your info and personalized methods for your members to sign up making sure you get the credit.</span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"></span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard" style="font-size: large;">**For Anyone who signs up and pays before February 28th - You will be charged monthly based on the day you officially signup/pay but your membership will begin the First of the Month. For those who begin February 28th or after this will not be a problem. Signing up early will allow you to start receiving the weekly emails and get ready for our first month so don't feel obligated to wait until the first week.</span></p><p class="font_7" style="line-height: normal;"><span class="wixGuard"><br /></span></p><p class="font_7" style="line-height: normal; text-align: center;"><span class="wixGuard"><span style="font-size: large;"><b>Please note: While this program is designed to help all 3 areas featured our main focus will be raising money for colon cancer research. This is why after the first 3 months of the other 2 programs we roll the members into the fight against cancer. Over the next 12 months if your primary goal is to constantly reach out to people and encourage them to sign up you will very quickly reach all of your goals.</b></span></span></p><p class="font_7" style="line-height: normal; text-align: center;"><span class="wixGuard"><span style="font-size: large;"><b><br /></b></span></span></p><p class="font_7" style="line-height: normal; text-align: center;"><span class="wixGuard"><span style="font-size: large;"><b><a href="https://www.barnesandnoble.com/s/%22Bettie%20O'hara%22?Ntk=P_key_Contributor_List&Ns=P_Sales_Rank&Ntx=mode+matchall" target="_blank">Buy our Fitness Book "The Program"</a> </b></span></span><b style="font-size: x-large;">and 50% of all proceeds will go towards Colon Cancer Research</b></p><p class="font_7" style="line-height: normal; text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.barnesandnoble.com/s/%22Bettie%20O'hara%22?Ntk=P_key_Contributor_List&Ns=P_Sales_Rank&Ntx=mode+matchall" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="499" data-original-width="386" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjdw9i_EO2UCpN1yK8yem6SJR5GH7sPHHLkX2lSPZK_y9gyCSi6mEqK3wnuy5stQRGZ2AKZCHZ1neyGCh51naKpxzoETUUyPC7C3pRzshfyIA5NKM4b5esNL3AjQzt7rg9Rko97fAMi6bA1oAxWmpgJT73osM045_QI0iR73B8RsteFdk26mAJUCon/s320/the program cover front.jpg" width="248" /></a></div>(This is a "BLANK" log book. Each page features a workout template for you to write down your workouts and keep track of your progress. NO actual routines have been printed in this book)<br /><b style="font-size: x-large;"><br /></b><p></p><p class="font_7" style="line-height: normal; text-align: center;"><b style="font-size: x-large;"><br /></b></p><p class="font_7" style="line-height: normal; text-align: center;"><b><i><span style="font-size: x-large;">Click the Paypal link to sign up for the training</span></i></b></p><p class="font_7" style="line-height: normal;"><span class="color_11">
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Contact us today</span><p></p><p class="font_7" style="line-height: normal;"><span class="color_11">team@oharafitness.net</span></p><p class="font_7" style="line-height: normal;"><span class="color_11">610-304-4742</span></p>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-61915218629709354372022-02-08T08:20:00.014-08:002022-07-12T03:37:54.861-07:00Five At Home Workout Essentials<p> <span style="font-size: 14pt;">Top 5 At
Home Workout Essentials</span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">So you want
to workout from home?<span style="mso-spacerun: yes;"> </span>Whether it’s for convenience,
schedule, hatred of crowds, money, or just want the ability to pick up a weight
while your kids play now is the best time to start working out in your
basement, garage, living room, ect..<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><span style="mso-spacerun: yes;">(BONUS: SIGN UP FOR OUR MAILING LIST AND GET FREE WORKOUTS TO DO AT HOME) - <a href="http://www.oharafitness.net" target="_blank">SIGN UP HERE</a></span></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Dumbbells<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">This can become
one of the bigger expenses, but you will use these EVERYDAY!<span style="mso-spacerun: yes;"> </span>The good thing about Dumbbells is that you
can slowly buy them overtime as you get stronger and more fit.<span style="mso-spacerun: yes;"> </span>For a home gym, I suggest buying sets of
them, usually ranging from 5-50lbs and then 55-90 or so at a time but this will
be a big purchase and might be out of your budget right now.<span style="mso-spacerun: yes;"> </span>If buying a few pairs at a time is a better
fit for you the best two options are: ONE: find a free shipping deal and TWO:
Go to a physical store and buy them.<span style="mso-spacerun: yes;">
</span>Shipping can destroy you on weights.<span style="mso-spacerun: yes;">
</span>When I made my two big orders for the new building I waited until I
could get free freight shipping and ordered thousands of pounds at once (remember,
this is also a commercial building not just a home gym – DON’T BUY THOUSANDS OF
POUNDS JUST YET!)<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><br /></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><br /></span></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B096L54LY8&asins=B096L54LY8&linkId=0cd283520c931493204975c94b8082f0&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Kettlebells<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Perfect for
anyone looking to lose weight while adding in some fast moving strength
exercises.<span style="mso-spacerun: yes;"> </span>At our club we range from
5lbs-203lbs (highly doubtful you will ever need more than 35-50lbs) and use
this just as much, if not more, than the dumbbells for most of our weight loss
focused clients.<span style="mso-spacerun: yes;"> </span>My two favorite exercises
with Kettlebells are High Pulls and Swings since they are preformed fast enough
to get the heart going while working almost every muscle in the body.<span style="mso-spacerun: yes;"> </span>Another bonus is they typically have a wider
grip than dumbbells allowing for some extra grip strength building to kick in.<o:p></o:p></span></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B0731DFTR2&asins=B0731DFTR2&linkId=8ad1b70238bd8d03494e845d47794910&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">A Program<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Most people
can’t drive to a gym and stay focused, imagine how hard it will be when your
couch is in the next room.<span style="mso-spacerun: yes;"> </span>You need to
find a program and stick to it.<span style="mso-spacerun: yes;"> </span>Between
paid for programs and free programs it has never been easier to get your hands
on one.<span style="mso-spacerun: yes;"> </span>We actually offer 2 at home programs
– 1 that is 100% FREE (email sign-ups at <a href="http://www.oharafitness.net/">www.OHARAFITNESS.net</a>)
<span style="mso-spacerun: yes;"> </span>and the other is only $50 a month for
Live Video workouts where 50% of your payments go towards fighting colon
cancer.<span style="mso-spacerun: yes;"> </span>Whether you decide to go with us
or another one, just make sure to stick with it 100%.<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><br /></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large; line-height: 107%;"><i><b>Click the Image below to buy our workout log book</b></i></span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.barnesandnoble.com/s/%22Bettie%20O'hara%22?Ntk=P_key_Contributor_List&Ns=P_Sales_Rank&Ntx=mode+matchall" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="499" data-original-width="386" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPL8A4hg9w1HYNmLOt3pEbdUZJMCILe1cQyL93GRRQOwTBQs1hBO_8pfIBlOPzi7E0Tpnj7Rh_OhKhxpqXvP5RLW2wJ_SBLef_6_jMcPgtxOWcdP4SxVtL69nUTRvOYCFc3nZszyUHEX73GjIr2pFgkEfUObUi7bbey193wCv8_OPvASY5QRzCJQ8d/s320/the program cover front.jpg" width="248" /></a></div><p class="MsoNormal" style="text-align: center;"><span style="font-size: large; line-height: 107%;"><o:p></o:p></span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><span style="font-size: large; line-height: 107%;"><br /><i><br /></i></span><p></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Medicine
Ball<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">If you are
doing your workouts in a Basement or Garage I would suggest a Slam Ball so you
can pound it into the ground but most likely you will be doing this in your
living room and probably shouldn’t start breaking anything. <span style="mso-spacerun: yes;"> </span>You will probably use a Medball mostly for Ab
work but if you get creative this one very affordable piece of equipment can
take over a full hour workout at home.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B00R3N0BDS&asins=B00R3N0BDS&linkId=5184774c6a7cb77263baec56d670f6d9&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Ab Mat<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">They’re too
cheap not to get.<span style="mso-spacerun: yes;"> </span>Whether it is an easy
to roll up mat (yoga mat) or a very think foldable mat, this is not something
you should skip out on.<span style="mso-spacerun: yes;"> </span>You can definitely
do all your abs on your carpet or hardwood floors but once you start getting
into high rep routines or any lower ab movements that will cause the tailbone
to forcefully pin itself into the floor causing unnecessary pain you are either
going to rush out and buy one or just get in the habit of neglecting Abs.<span style="mso-spacerun: yes;"> </span>Save yourself the trouble and just buy one
NOW!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B01LP0U5X0&asins=B01LP0U5X0&linkId=ae0278683a31051f6016223fee1f8fdf&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07YGXJS5M&asins=B07YGXJS5M&linkId=e1ebd6b9fe335a239c2d035f5528446f&show_border=true&link_opens_in_new_window=false" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">There you
go, 5 at home workout tools to keep you going.<span style="mso-spacerun: yes;">
</span>For info regarding our 3day a week LIVE online training just click the
image below.<o:p></o:p></span></p>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-39861616590385655982022-02-08T05:36:00.001-08:002022-02-08T05:36:12.553-08:00Top 5 Weight Room Playlist Week 2<p> </p><p class="MsoNormal">This week's Top 5 Weight Room Playlist Albums</p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Ozzy "Blizzard of Ozz"<o:p></o:p></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B08HW2H876&asins=B08HW2H876&linkId=c2bf69c75be4a6bd35e530e1a42667ff&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Aerosmith “Get A Grip”<o:p></o:p></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B000VRQPPG&asins=B000VRQPPG&linkId=13d56218724d8918af5b2d34c4abbd9f&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><o:p> </o:p></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><o:p><br /></o:p><p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Metallica “Black”<o:p></o:p></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B000VRQPPG&asins=B000VRQPPG&linkId=13d56218724d8918af5b2d34c4abbd9f&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/vTutxgTBWbo" width="412" youtube-src-id="vTutxgTBWbo"></iframe></div><br /><p></p>
<p class="MsoNormal">Black Label Society “Sonic Brew”</p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07HQNZVW3&asins=B07HQNZVW3&linkId=2b2678221c85dbb292d362bb30cd3cbd&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Bon Jovi “Slippery When Wet”<o:p></o:p></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B07G919RP8&asins=B07G919RP8&linkId=34b5967b81ce435ecc453ef32d6c9d9e&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>O'Hara Fitnesshttp://www.blogger.com/profile/15922192452852222746noreply@blogger.com0tag:blogger.com,1999:blog-7358964704947583515.post-29234937749864399112022-02-06T07:47:00.002-08:002022-02-06T07:47:13.276-08:00Week Loss week 10-13 Program<p> </p><p class="MsoNormal"><b><u><span face=""Calibri Light", sans-serif" style="font-size: 14pt;">Week
10</span></u></b></p>
<p class="MsoNormal"><b><span face=""Calibri Light",sans-serif" style="color: black; font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></b><span face=""Calibri Light", sans-serif" style="font-size: 14pt;">Day 1</span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Warm Up<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Giant Set<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Push Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Jumping Jacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Jumping Jacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Sit Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Jumping Jacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">10-20-30-20-10 (TIME THIS)<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell Clean and Press Right Arm<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Squat Jumps<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Dumbbell Clean and Press Left Arm<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Squat Jumps<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell Forward Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell Lateral Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Dumbbell Lunges<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell Straight Leg Deadlifts<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Run in place FAST for 30 seconds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Dumbbell Reverse Fly<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Run in Place FAST 45 Seconds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X5<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: Squat Holds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Squat to 1” below parallel and hold for 10 seconds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x12<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">6: ABS<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 of each for 6 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Leg Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Flutter Kicks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Scissor Kicks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Crunches<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 2<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Warm Up<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Same as Day 1 but increase all sets by 5 Reps<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell Rows<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Close Grip Push Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Mountain Climbers<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell or Kettlebell High Pulls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell Bench Press (on floor if you don’t have a bench)<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: 30 seconds of High Knees<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5x10<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Burpees<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Speed Squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Russian Twist<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Scissor Kicks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">E: Legs Up Toe Reaches<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 3<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Warm Up Same as Day 1 but beat your time<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Bicep Curls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Tricep extension<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Bicep Curls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Max rep pushups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Hammer Curls SLOW<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Tricep Kick Backs<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Hammer Curls FAST<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Max rep SLOW Push Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Reverse Curls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Double Tap Close Grip Curls (Extra pump at the top)<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Hold the lowest position of a push up for max time<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x12<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: ABS<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">45 Crunches<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">35 Russian Twist<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">25 Toe Reaches<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">15 Leg raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X3<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="color: black; font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B073VCMBSZ&asins=B073VCMBSZ&linkId=ca3072a39c1c9273b97f44b6b7bc339a&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><b><u><span face=""Calibri Light",sans-serif" style="color: black; font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Week
11</span></u></b></p><p class="MsoNormal"><span face=""Calibri Light", sans-serif" style="font-size: 14pt;">Day 1</span></p>
<p class="MsoNormal"><span face=""Calibri Light", sans-serif" style="font-size: 14pt;">1: Warm Up</span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Jumping Jacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Push Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Sit Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Squat Jumps <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: 30 second High Knees<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Lunges x 10 per leg<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X5 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Mountain Climbers x 20 per leg<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell Cleans x 15 per arm<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X5 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Forward Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Lateral Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Shoulder Press<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Calf Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">6: Abs<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Sit Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Bicycles<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Leg Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 2<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Warm Up<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Jumping Jacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Push Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Sit Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Push Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell Rows<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Upright Rows<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell Bench Press<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell Flys<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Dumbbell or Kettlebell swings<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: 1 Minute on 1 Minute off Mountain Climbers<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: Abs<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: 30 seconds Flutter Kicks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: 30 seconds Russian Twist<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: 30 seconds Toe Reaches<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X 6<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 3<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Warm Up<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Sit Up<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Jumping Jacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Mountain Climbers<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Russian Twist<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Push Ups <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Max reps in 1 Minute<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Sit Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Max Reps in 90 Seconds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X4<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: High Knees for 1 Minute<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Leg Raises for 1 Minute<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X4<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Flutter Kicks for 1 Minute<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Bicycles for 1 Minute<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: Burpees<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">30 seconds on 30 seconds off<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X5<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">6: 6” leg holds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">30 seconds on 30 seconds off<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X5<o:p></o:p></span></p>
<p class="MsoNormal"><b><u><span face=""Calibri Light",sans-serif" style="color: black; font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><o:p><span style="text-decoration: none;"> </span></o:p></span></u></b></p>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=oharafitness-20&language=en_US&marketplace=amazon&region=US&placement=B088BLF8VH&asins=B088BLF8VH&linkId=fa7d98430c4cb67d6a93954af6a3da5d&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>
<p class="MsoNormal"><b><u><span face=""Calibri Light",sans-serif" style="color: black; font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Week
12</span></u></b></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Warm up each day<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">45 seconds on<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">15 seconds off<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Jumping Jacks x 8 rounds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 1<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Warm up then<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Massive Set<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">100 Squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 push ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">80 squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 push ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">60 squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 push ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">40 squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 push ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 push ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell Rows<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell Bench<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Dumbbell Lunges<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Burpees<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell or Kettlebell Swing<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Dumbbell chest fly<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Dumbbell Straight Leg Deadlift<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: ABS<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">100 Sit Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 Leg Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">50 Sit Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 Leg Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 Sit ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">20 Leg Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 2<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Warm Up then<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Massive Set<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Dumbbell Curls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Dumbbell Shoulder Press<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Dumbbell Upright Rows<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Close Grip Push Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">E: Hammer Curls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x20<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Forward Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Lateral Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Close grip curls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5x12<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: Superset<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Tricep Kickbacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Crossover Curls<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Tricep overhead extension<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4x15<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Abs<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">45 seconds on 15 seconds off of<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Sit ups x 5 rounds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Leg raises x 5 rounds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Russian twist x 5 rounds<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 3: <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Warm up then<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: 10 Burpees every minute for 10 minutes<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: 20 Mountain Climbers every minute for 8 minutes<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3: 30 Jumping Jacks every minute for 6 minutes<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4: Max sit ups per minute – 20 second rest x5<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5: Max Leg Raises per minute – 20 second rest x5<o:p></o:p></span></p>
<p class="MsoNormal"><br /></p>
<p class="MsoNormal"><b><u><span face=""Calibri Light",sans-serif" style="color: black; font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Week
13</span></u></b></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Week13 Warm up<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">30 sit ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">30 jumping jacks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">30 squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">X5<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 1:<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Warm up then<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Wide stance squat<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Push Up<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Leg Raises<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Mountain Climbers<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">E: Russian Twist<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">15 speed reps of each for 20 minutes<o:p></o:p></span></p><p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><br /></span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/9t_7VaFZgww" width="489" youtube-src-id="9t_7VaFZgww"></iframe></div><br /><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><br /></span><p></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 2: <o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Warm up then<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A: Close stance squats<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">B: Close grip push ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">C: Bicycles<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">D: Flutter Kicks<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">E: V Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">15 speed reps of each for 20 minutes<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Day 3:<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Warm up then<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1: Day 1 for 20 minutes<o:p></o:p></span></p>
<p class="MsoNormal"><span face=""Calibri Light",sans-serif" style="font-size: 14pt; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2: Day 2 for 10 minutes<o:p></o:p></span></p>
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