The Wenatchee Valley Gold's Gyms Blog » Workouts

Duathlon Training

Kari — Tue, 09 Mar 2010 20:35:09 +0000

Just an update on group cyling/running for fun and for event preparation!!!
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Body Weight Workout

Will — Fri, 12 Feb 2010 22:09:56 +0000

Here is a good workout that can be done in about 30 minutes and best of all it requires no weights or equipment. All that is needed is your own body and determination. This is for those of you that have a busy work schedule that might want to sneak in a quick workout during a break at work.
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Functional 20/10!!!

Rose — Tue, 12 Jan 2010 17:44:54 +0000

Here’s a great routine to challenge the start of your new year. Let’s welcome in 20/10!! Feel free to leave us a comment on what you thought of the routine!
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The “500″ Workout

Coby — Fri, 04 Dec 2009 16:26:40 +0000

“The 500”-

Give this workout a try and let us know wht you think!

In each category you find three lifts and rotate the three continuously in reps of 10-20 until you reach 100 reps total. The workout should total 500 reps using 100 reps from each category.

100 reps of pushes: Choose three lifts of pushing weight (push-ups, shoulder press, bench press, incline bench, dumbbell press, etc.).

Rest 2 minutes maximum

100 reps of pulls: Choose three lifts of pulling weight (pull-ups, lat pulls, seated rows, upright rows, bent over row, straight arm pull down, etc.).

Rest 2 minutes maximum

100 reps of arms: Choose three lifts involving biceps, triceps, and forearms (dumbbell curls, cable curls, cable extensions, skull crushers, forearm curls, etc.).

Rest 2 minutes maximum

100 reps of legs: Choose three lifts involving leg muscles (squats, lunges, calf raises, step-ups, leg curls, etc.).

Rest 2 minutes maximum

100 reps of core: Choose three lifts involving core muscles (crunches, leg lifts, knee raise, reaching sit ups, body planks, etc.).

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The “Working” Workout

Darcy — Thu, 15 Oct 2009 17:30:42 +0000

Maximize your time in the gym with this fun, high intensity workout!

Total Time: 42 minutes
Warm-up 5 minutes
Sets and Reps: 3 sets of 60 second work intervals with 20-30 seconds for switching exercises. If you’re really pinched for time cut your sets to 2.
Although you’re timing your sets, speed is not the objective. Execute control over the speed and movement.

Warm-Up: 5 minutes on your favorite piece of cardio. Work hard, but remember to get there gradually.

Exercises:Squat with alternating DB shoulder presses
Free Motion Forward step: Lateral Step (60 seconds each leg) Bosu Burpees (press the bosu strong over your head)
Bosu Push-ups
Free Motion Dual Cable Cross: Low to High pulls with a back and lateral step
Free Motion Dual Cable Cross: Standing Low Rows
Free Motion Dual Cable Cross: Standing Ab Twist
Technogym Abdominal machine or (my favorite) Hammer Strength Ab Machine

Technique is important. If you’re unsure how to perform any of these exercises, ask one our Gold’s Gym Trainers for help. HAVE FUN!!

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Cardio With a Twist

Will — Fri, 02 Oct 2009 19:07:58 +0000

3 sets of the following:
Treadmill-7:00-10:00 min in duration. (Speed=2.5-4.0 Mph, Incline=10%-15%)
Jump Rope-1:00 in duration.
*Up-downs-10 reps
**Crunch w/Medicine Ball- 25 reps

Once you’ve tried this, let us know what you think by leavinga comment!

*Up-Downs-Starting in the standing position, drop down and do a push up. Finish by returning to the standing position.

**Crunch w/Medicine Ball Twist-During the upwards faze of a crunch, press a medicine ball towards the ceiling and rotate your shoulders 90 degrees before returning to starting position.

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3 Stage Workout- Take the Challenge!!

Will — Fri, 14 Aug 2009 16:54:35 +0000

This workout has three different stages. The first stage is an upper body workout, followed by a lower body, and finishing up with core work. Once one stage is started, focus on limiting the amount of rest between each exercise (i.e. once you start jump roping push the pace all the way through the dumbell rows, then rest). Finish the upper body stage three times before moving onto lower body. Rest between sets should be 2:00-4:00. For an added challenge, time yourself on each stage and try to beat previous time!
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Workout Circuit #1

Charlie — Tue, 12 May 2009 07:45:06 +0000

Try this workout to strengthen your whole body – especially your upper body!

10 Pull Ups/Assisted Pull Ups
25 Bodyweight Squats
12 Push Ups
15 Dumbbell Shoulder Presses
60 second Plank Hold

Repeat exercises a total of 3-4 times, resting 30-60 between exercises & 2 minutes between circuits.

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