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| Pistol Defense and Disarms |
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| Every day presents a high intensity workout that combines strength and cardio conditioning. Self defense, athletics, and combat all require participants to be physically fit. Nothing will make you faster and stronger than our PHIT program.
Best of all, the PHIT program is included FREE when you become a member of Pat Tray's Total Defense System online training program.
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| PHIT™ Class for Monday March 15, 2010 |
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| Countdown V |
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Information about Countdown
Countdowns are designed to maximize the body’s ability to absorb oxygen into the body’s muscles, thereby increasing your ability to maintain strength for longer periods of time. These routines use a b... [Read more]
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| Routine Information |
| Time yourself through this routine, everytime you do it time yourself. Try to reduce the time it takes you to complete the routine.
Oblique snatch (each side) 10 - Incline push ups (stab. ball) 30 - Helen kellers 20
Oblique snatch (each side) 9 - Incline push ups (stab. ball) 27 - Helen kellers 18
Oblique snatch (each side) 8 - Incline push ups (stab. ball) 24 - Helen kellers 16
Oblique snatch (each side) 7 - Incline push ups (stab. ball) 21 - Helen kellers 14
Oblique snatch (each side) 6 - Incline push ups (stab. ball) 18 - Helen kellers 12
Oblique snatch (each side) 5 - Incline push ups (stab. ball) 15 - Helen kellers 10
Oblique snatch (each side) 4 - Incline push ups (stab. ball) 12 - Helen kellers 8
Oblique snatch (each side) 3 - Incline push ups (stab. ball) 9 - Helen kellers 6
Oblique snatch (each side) 2 - Incline push ups (stab. ball) 6 - Helen kellers 4
Oblique snatch (each side) 1 - Incline push ups (stab. ball) 3 - Helen kellers 2
The starting numbers can be reduced for beginners, however, try to maintain consistency through all exercises. If the number of reps on the Incline push ups or helen kellers is to high, start at a lower number 20 for example and countdown by 2 (20-18-16-14-12....). |
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| Class Warmup |
| Cardio :: 20-30 minutes |
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| Exercises |
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| Oblique Snatch - works full body |
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Reps: 10-9-8-7-6-5-4-3-2-1 - adjust the weight according to your fitness level. You can use the dumbbells or kettle bells
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| Incline Push Up on stability ball - works chest, shoulders, arms and core |
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Reps: 30-27-24-21-18-15-12-9-6-3 If starting at 30 is to heavy reduce the starting number of reps (for example 20-18-16-14-12-10-8-6-4-2).
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| Helen Kellers - works the core |
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Reps: 20-18-16-14-12-10-8-6-4-2. If starting at 20 is to heavy reduce the starting number of reps (for example 10-9-8-7-6-5-4-3-2-1).
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