Use these resources to reinforce and also supplement the work we do in class!
- Scapular Rows and Band Pull Aparts: Improving shoulder mobility and stability to improve performance and prevent injury.
- Internal and External Band Rotations: Increasing rotator cuff mobility
- Arm Bar: Increasing shoulder, arm, and thoracic mobility.
- Shoulder CARS: Increasing shoulder mobility and stability by “fighting” to pull a joint through a large range of motion. This helps improves better overhead press, pull ups, and pushups to keep your body in better form.
- Chest Lacrosse Ball Release: A self care movement using a lacrosse ball to relieve tension in the chest after a heavy upper body workout.
- TRX Chest Press: Great exercise in progressing from knee to toe push ups
- Band Assisted Push Up: A great resistance band exercise to help progress from knee push ups to toe push ups by strengthening the chest, shoulders, arms, and the anterior core.
- Mini Band Activated Push Ups: Exercise to stabilize shoulder girdle during pushups to continuously use the rotator cuff through out the entire push up.
- Supinated Grip Hang: Exercise to REVERSE misalignment of shoulders that have become rounded and forward from poor posture.
- Upper Body Foam Rolling: A great way to relieve tension/ knots built up in muscles
- Pull Up Progression: A group of exercises and technique to progressively increase amount of consecutive pull ups.
- Initiating The Pull Up: Improving the start up of the pull up by starting in the dead hang, then pulling the shoulder blades back and down to engage the lats and put them in a more favorable position to complete the movement. Then engage the arms and pull.
- Thoracic Spine Rotation Drill: Improves the range of motion, flexibility, and strength throughout the spine and lower lumbar.
- PVC Push Pull and Pass: Great movement for improving overhead position and shoulder mobility.
Hip Flexor Stretches and Exercises for Healthy Hips
- Hip Internal Rotation Stretch: Improves 90 90 hip stretch
- Hip Internal and External Rotation Stretch, Bear Sit Hinge: Internal/External Hip Rotation, Kneeling Wall Hip C.A.Rs and Abducted Leg Lifts, Standing Hip CAR: Improves sitting comfortably in bottomed-out squat for frogger and monkey drills
- Hip Mobility Drills: Improves hip flexion and hip external rotation
- Hip Flexor (Psoas) Stretch FitWitFitness, Hip Flexor Stretch: Alleviates Low back pain
- Hip Strengthening Exercises:Strengthens hip flexor muscles
- Quad & Hip Flexor Release: Alleviates tightness and knots in the quads and hip flexors
- Tailbone Mobility for Hip Release:Alleviates tightness in our hips, psoas muscle to the obliques and to the back.
- Bulgarian Split Squat: Lower body strength move builds single-leg strength, increases lower-body mass, and improves hip mobility.
- Quad Foam Rolling: Alleviates tightness and knots in the outer, mid, and inner quads by using the foam roller.
- At Home Hamstring Mobility: alleviating back pain, improving postural alignment, and exercise performance.
Calf and Foot
- Calf, Hamstring& Foot Mobility with Lacrosse Ball: applying pressure with a lacrosse ball to alleviate tightness or knots caused by standing for long periods, running, or jumping.
- Banded Ankle Rocks for mobility: alleviating ankle tightness in achilles tendon to increase squat depth and prevent heel from popping up from floor.
- Ankle Mobility with Yoga Block and lacrosse balls: applying pressure with lacrosse ball to alleviate ankle tightness and increase ankle mobility.
I. Workout Safety: TRASHED
We not only design our workouts to be effective and fun, but also safe. This usually includes offering scaled variations of the day’s workout (Red, White, Blue), as well as guidance under the watchful eyes of our certified staff.
However, there are conditions that you bring to the workout that may negatively impact your performance and even your health, potentially resulting in injury. These factors should be considered prior to the workout so that you may adjust your workout appropriately. However, because it’s almost impossible for your trainers to be aware of your own personal condition that day, it’s vital that you self-assess everyday and let trainers know if you need to make any workout adjustments.
We’ve created an acronym that can help you frame your current physical condition and your readiness for a workout: Are you feeling TRASHED?
If you answer YES to two or more of these conditions, be smart about today’s workout. Inform your trainers of your status, and push yourself appropriately for the condition you are in today.
Taking new medication?
Recent illness or injury?
Alcohol consumption in last 24 hrs.?
Hard time sleeping?
Extended time off?
Dehydrated or poor nutrition?
Working out when your body is in any of the above conditions can have varying impact – from as simple as bonking on a workout (no energy, little strength) to as serious as Rhabdomyolysis (Rhabdo). We take Rhabdo very seriously; please find more information here.
Thanks for taking charge of your health, and as always, are trainers are available to answer any of your questions!
II. More injury prevention
And check out these tips below to help prevent any pulls, strains and sprains that might put us on the sideline for a few days.
* Warm up properly. Dynamic warm-up isn’t always fun, but it’s vital. You can’t ask your muscles to exert max effort if they’re not properly warmed up. Build up the intensity as we progress through the routine so that you have a good sweat going before we start the actual workout. Showing up to camp late decreases your warm-up time and leaves you more susceptible to injury.
* Perform exercises properly – even when no one’s watching. We work hard to demonstrate proper form, and even though we can’t all perform perfect reps every time, we should all know how to do the exercise properly. Technique improvements take time, and that’s okay, but we get in trouble when we sacrifice form just to get the workout done faster. This also means not progressing to the more advanced version of an exercise until you become a virtuoso at the fundamental exercises. Don’t be afraid to stay after class or come early to work some one-on-one technique with the trainers.
* Stretch! Though we only allot five minutes at the end of our workouts for stretching, this doesn’t mean we don’t value it.
* Hydration – It starts the day before your workout. You need to be fully hydrated prior to the start of your workout and continue to hydrate during the workout. Ideally, you should get at least 32oz of liquid in you system approximately 2 hours before camp starts. At camp, you should be drinking another 32 oz during the workout. Bring a full water bottle to camp, and leave with an empty one. Throughout the day, drink another 80 oz of liquid to replenish lost fluids. It will only get warmer and more humid, so get in the habit now of drinking more water.
* Don’t over-train. We do recommend doing a fifth-day home workout, but some of us have a tendency to overdo it. Your body needs those two off-days to rest and recover. If you absolutely must get in some extra running (ex: preparing for a marathon), we recommend working out 5 days one week and 6 days the next.
Even the most well-conditioned athletes in the world get injured on occasion. Injuries are an unfortunate consequence of fitness, and for the large majority of us, we’ll encounter them somewhere along our fitness journey. Our Golden Rule: If it hurts, don’t do it. There is a difference between muscle soreness and pain from injury. Part of working out is learning to tell the difference. Learn how your body responds to fatigue and what potential injury feels like. Any sudden sharp pains, pops, snaps, pulls, or tearing sensations are cause for concern.
Please keep the trainers updated with anything new. Please don’t wait until the pain keeps you from participating. If you feel new pain during or right after a workout, please inform the trainers and consider the steps below. NOTE: A common prescription used to be R.I.C.E. – Rest – Ice – Compression – Elevation. However, recent research has shown that ice actually inhibits muscle repair, delaying healing. Instead try:
Gentle Movement – As soon as you can, start moving the joints in the impacted area. Mobility work/stretching without pain.
Compression – this limits the swelling as well in order to speed up the healing. Wrap an ACE bandage around the injured area is an easy way to compress.
Moist Heat – applied with a heating pad/wash cloth.
Elevation – again, this is another way to reduce swelling and therefore speed up the healing process. If after a few days, the pain has not subsided, it may be time to see a doctor.
Actually seeing progress is essential to maintaining the motivation to stick with the program. However, there are several important factors to consider when gauging your FitWit results. Think about these factors as you evaluate your FitWit experience:
- Your measurements include more than just your waist size, weight, and body fat. Though these are important, our first priority is better fitness, and that includes making improvements in the actual workouts. Did your plank hold improve? Are you running better now than when you started? Can you now do push-ups on your toes instead of your knees? Changes in your body composition are a by-product of good fitness, but they are not our main goal. If your scores/times/rounds improve, your body will change!
- Hard work = results! This couldn’t be more true than for your fitness camp experience. Did you commit to five days/week (with homework)? Were you on time? Did you push yourself to new limits? Simply going through the motions may produce some improvements, but it will not yield the type of life changing results that can be a reality if we work our hardest everyday.
- How quickly your body changes really depends on three factors: your genetics, your diet and your workout. You can’t do anything about your genetic disposition to burn fat and make muscle, but you can do something about the other factors. If you showed up to camp and you worked hard, that leaves only one factor to assess – nutrition. What you eat and drink is the biggest contributor to your overall heath and body composition. Did you read the nutrition guide? Did you make changes to cut back (out) sugar and grains? Did you seek support – trainers, Jenn (nutrition coach), Eat Fit blog, Facebook?
- For people who are just beginning to workout, a typical progression for seeing improvements goes in this order:
1. You feel better (1-2 weeks).
2. Your times/weights/repetitions/rounds improve (2 – 3 weeks).
3. You look better – glowing skin, pants seem loose, etc. (3-4 weeks)
4. Your physical assessment numbers improve -scale weight, body fat, measurements. (varies but generally after the first 4 weeks). Please note: your scale weight and measurements are typically the last thing to improve. In the first weeks and months of a new exercise routine, you are recruiting seldom used muscles and building new muscle, which will be put to use to burn fat. In the short term, however, this muscle gain will sometimes neutralize any initial fat loss it terms of actual body weight. Thus, it is common for some people to maintain the same weight for some time after the program has started. Don’t lose heart!
You may have heard us say it: “Fitness is a journey.” Sometimes, results may take a while, and when you do experience success, you’ve got to work just as hard to maintain it. The truth is, you’ve got to make fitness part of your lifestyle and acknowledge the fact that this is a long-term, on-going project. It’s unrealistic to expect to make huge improvements everyday so don’t let the short-term fluctuations distract you from the long-term goals. The joy is in the journey!
After considering these points, you can be honest with yourself about your results from camp. If the answers to some of the questions made you cringe, let’s commit to making positive changes starting today. We know the program works. We know the nutrition plan works. The variable is you! Are you ready to step up your game?
Climbing the Mountain: Brutal Ladder Workout
- Reps: 5-10-15-20-15-10-5 = 80 reps for each exercise
- 5 exercises, 1 set
- Push Ups 5-10-15-20-15-10-5
- Jump Squats 5-10-15-20-15-10-5
- Ninjas 5-10-15-20-15-10-5
- Glute bridges 5-10-15-20-15-10-5
- Sit Ups 5-10-15-20-15-10-5
Core Finisher: Rolling Planks 3X
*(rolling from move to move, limiting rest)
– Elbow Plank for :30 seconds
– Right Side Plank :30 seconds
– Hollow Body Hold :30 seconds
– Left Side Plank :30 seconds
Going Down da’ tough Ladder
- Reps: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
- Complete one full ladder of reps for each exercise before moving to the next, or alternate moves
- Push Ups
- Pull Ups
16 Minute E.M.O.M (Every Minute On The Minute)
-Start at 10 reps for each exercise and add 2 reps after each minute.
-Duration: 16 minutes total
-4 bodyweight Exercises
-:45 work/:15 rest, :40 work/:20 rest, :30 work/:30 rest, :20 work/:10 rest
- Push Ups
- Glute Bridges
Red Level: will add 2 reps each time: 8,10,12,14,16,18,20,22 = 120 reps
White Level: 10 Reps = 80 reps
Blue Level: 8 Reps = 64 reps
16 Minute Tabata Mash Up
- Each exercise is done for 1 minute before you switch to the next exercise
- :20 seconds of work/:10 seconds of rest
- Hollow Hold (Red: Rock)
- Push Ups
- High Knees
- 10 sets of 10 reps
- 3 body weight exercises
- Rest as needed
- 10 Push Ups
- 10 Squats
- 10 Lunges
15 Min A.M.R.A.P
- The goal is to reach as many reps as possible in the 15 minutes
- After each round is completed, begin the round again
- 10 lunge steps
- 5 push ups
- 5 squats
Core Finisher: Rolling Planks repeat 3x
Spend :30 Secs in each position rolling from move to move, limiting rest
– Elbow Plank
– Right Side Plank
– Hollow Body Hold
– Left Side Plank
:20 sec dead bug
:10 sec superman hold
:30 sec rest
20 Min A.M.R.A.P/Tabata
- The goal is to reach as many reps as possible in the 10 minutes
- After each round is completed, begin the round again until the 10 minutes are up
- 10 Hip Raises
- 5 Spider Man Push Ups (R)
- 5 Spider Man Push Ups (L)
- 5 Ninjas
- 10 Flutter Kicks (R)
- 10 Flutter Kicks (L)
- 10 Squats
- 10 (Over and Back) Russian Twists
- 2 minutes of :20 of work/:10 of rest
- Total of 4 rounds = 2 Minutes a round
- Rest :90 seconds BETWEEN ROUNDS
- Push Ups
- Jump Squats
- Leg Lifts
- Power Lunges
- Pull Ups
- Push Up Blaster: Quick Burner
The Triangle of Death:
- Total of 5 rounds, each round has a different work/ time ratio
- 7 exercises per round
- Rest an additional 90 seconds after each round is completed
- (1) :40/:20 (2) :30/:15 (3) :20/:10 (4) :30/:15 (5) :40/:10
Round 1- :40 seconds of work/ :20 of rest for each exercise
- Squats / Mountain Climbers (2 squats/4 mountain climbers)
- Inchworm Pushups
- Dolphin Kicks
- Side Lunges
- Glute Bridge Raises
- Butt kicks
*90 seconds of rest
Round 2 – same 7 exercises :30 of work /:15 of rest
*90 seconds of rest
Round 3 – same 7 exercises :20 of work/:10 of rest
*90 seconds of rest
Round 4 – same 7 exercises :30 of work/:15 of rest
*90 seconds of rest
Round 5 – same 7 exercises :40 of work/:20 of rest
Shin Splints- Self care stretches to relieve pain on shins caused by stress on the tibia and connective tissue
Knee Pain- Stretches to relieve knee pain
Plantar Fasciitis- Stretches and techniques to relieve heel/foot pain
FitWit Nutrition Manual: Nutrition makes up 80% of our body composition. What you do in the kitchen matters and can definitely enhance or impair your workouts. Check out our nutrition manual for some steps on where to start.