Fitness Tip #10

It’s that time of year when we set our clocks forward an hour for daylight saving time, and break out something green in celebration of St. Patrick’s Day.  We haven’t completely exhausted the cold Idaho winter yet, but the month of March dawns the first official day of spring.  Now is also the time to get into action to burn that winter hibernation weight off and start getting your body in shape for the not-so-far-away beach season.  Begin conducting effective cardio and strength exercises three to five times per week, for 20-30 minutes.  Here is March’s effective, no-equipment exercise tips that target each major problem areas and are guaranteed to keep you looking your best all year long!  

Gun Slinging Fit-to-Fight Tip #10

Before you workout, make sure you perform your dynamic stretching also known as a warm-up.  Once you are thermally ready, after about 5-10 minutes, you are ready to workout.  Please note that these exercises should not be done unless you are in good physical/medical standard and have cleared all medical conditions which may become worse by doing these exercises.  If you have any questions about these exercises, the Gunfighter Fitness Center Staff will be happy to answer or demonstrate them for you.

Complete the given set number of each exercise moving down the list of exercises for a total of 15-20 minutes. 

ARMS – Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Forward Lunges:  8 sets (Quads and Hamstrings)

ABS – Crunches:  10 sets (Abdomen)

ARMS – Diamond Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Squats:  8 sets (Quads)

ABS – Flutter Kicks:  10 sets (Lower Abdomen, Quads)

ARMS – Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Forward Lunges:  8 sets (Quads and Hamstrings)

ABS – Reverse Crunches:  10 sets (Abdomen)