Tag Archives: full body workout

Free Workout Friday: One Complex

The idea behind this workout isn’t as a time saver (because you may need to take a bit to get this done, and done with good form), but to save space – or now that it’s nice out finally, get outside and get it done.

Grab either dumbbells or kettlebells, one weight – or load up a bar and use the barbell. You’re not going to change weight for this, so look over the workout and make sure you grab a weight you can do this, in its entirety, with.

You’re going to do 5 reps for 5 rounds. Take as much time between rounds as you need, go slow, and focus on your form – NOT SPEED (remember, this isn’t for time). And like I always say: start lighter than you think you should.

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Free Workout Friday: Keep it Simple. 

For the inch-worm to press: Start in forearm plank position, push up to palms, then walk your feet towards your hands to a forward fold position. Grab your weights, come from the from the forward fold to standing and press the weight overhead. Come back down to forward fold, release weights, walk feet back, and lower back to the starting forearm plank position. That’s ONE rep. Pace yourself and give yourself time as you go. 

**Note: always start with a lighter weight and adjust as needed. Can be performed with a dumbbells or kettlebells.

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Free Workout Friday: A Whammy.

This one is a doozy, so take your time and adjust your weights as you go if you need to. Use a kettlebell or a dumbbell for the complex. The row and push up are to be done as a superset.

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**Note: always start with a lighter weight and adjust as needed. Can be performed with a dumbbells or kettlebells (I can’t advise a swing with a barbell, and the time it’d take to switch out a KB or DB with a BB after that full swing would really put a ding on your time).

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Free Workout Friday: Full body quickie.

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**Note: always start with a lighter weight and adjust as needed. Can be performed with a dumbbells or kettlebells (I can’t advise a swing with a barbell, and the time it’d take to switch out a KB or DB with a BB after that full swing would really put a ding on your time).

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Free workout Fridays: The Linear Quickie

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**Note: always start with a lighter weight and adjust as needed. Can be performed with a barbell, dumbbells or kettlebells.

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Free workout Fridays: The One Kettle Workout

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**Note: always start with a lighter weight and adjust as needed.

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Body 360.

The VanSpice Fitness class schedule is growing! Starting on Wednesday, April 16, Body 360 will join the ranks of Weekend FITT (which is also growing, a Saturday class has been added starting April 19th at 7 a.m.)

What is Body 360?

Body 360 does exactly what the name implies. A full body workout from bodyweight and lightweight exercises and is high intensity centered so each class will not only help build strength and shape the body, but it will help get cardiovascular exercise in and work to build endurance/stamina. It’s a great way to start you day.

High intensity training is a form of strength training that focuses on performing repetitions to the point of momentary muscular failure.

Classes will be done in a circuit-syle format, with one period of low-intensity between circuits.

Where is it held?

Body 360 will be held every Wednesday morning at 6 a.m. in the Studio 44 room at Mid-Coast Gym in Rockland. Once spring finally gets here, and the weather is nice, class will be moved outside (location TBA). Like WFITT, Body 360 is $10/class and space is limited so contact me (207.619.2035 or vanspicefit@gmail.com) to make sure there is room!

What do I need to bring/wear?

Like with all of my classes (and most fitness classes) water! Be sure to wear clothes that are comfortable for you (but please make sure you’re covered in the appropriate places) and that you can sweat in. When classes are held outside, you may want to consider bringing a towel with you as well.

Here’s to hoping that the warmer weather finally comes so classes can get packed up and taken outside to enjoy the fresh air!

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