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New Year Countdown: Burpee Challenge

Happy New Year’s Eve to all of you Pivotal Fitness Greenville gym enthusiasts! In celebration of the impending New Year, I would like to share a burpee challenge inspired by trainers at Rise Above Fitness. I’ve tweaked the burpee challenge a bit to observe the lucky number 13. Run through this challenge to continually remind yourself that 2012 is soon to be a period of the past. Goodbye 2012. Enter, now, the year of 2013.

Complete this brutal burpee challenge to start off the New Year with a bang and detox from all of the holiday indulgences you ingested. This burpee challenge is an opportunity for you to kill two birds with one stone: To (1) cleanse and (2) commemorate the New Year.

Before you give this challenge a whirl, retrieve a timer to record the amount of time it takes you to brave this burpee routine at the Pivotal Fitness Greenville gym.

For this challenge you will need a weight bench, a pair of dumbbells, and a wall ball. Consult trainers at the Pivotal Fitness Greenville gym if you have questions concerning the exercise equipment.

2013 Burpee Challenge:

  • 13 Box Jump Burpees
  • 113 Double Unders
  • 13 Burpee Curl Presses
  • 113 Double Unders
  • 13 Ball Slam Burpees
  • 113 Double Unders

Give it a go. Push your limits. Sweat out the sweets and stagnation of the holiday season. Set the New Year on fire with a fierce Pivotal Fitness Greenville gym session.

Disclaimer: You will most likely feel a bit sore starting off the New Year upon completion of this challenge. That’s a good thing! It means your muscles got some sweet action. It means you are starting off the New Year boosting your strength and supporting your health. Props to you!

Enjoy your final day of 2012. Make your last workout of 2012 at the Pivotal Fitness Greenville gym count.

Finally, may you enjoy an abundance of health and strength in 2013!

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A Simple, Stimulating Circuit Challenge

‘Tis the season for feasting, indulging, and carbohydrate overload. If you’re already feeling the sluggish aftermath of excess carbohydrate consumption, it might be time to surrender the sweets and sweat out the accumulating impurities.

Yes, put down your gingerbread cookies, peppermint truffles, fruitcake or whatever your seasonal weakness is and get yourself to the Pivotal Fitness Greenville gym immediately. It’s time to get down with a simple, yet stimulating circuit routine, inspired by Krissy Mae Cags, creator of BAMFit and a Rise Above Fitness trainer.

This circuit will be super effective if you keep up the pace. Remain active and really push yourself during your time at the Pivotal Fitness Greenville athletic club.

Okay, here we go. Are you ready? Yeah, you are!

Circuit Challenge:

  • 5 V-Ups
  • 10 Push ups
  • 15 Box Jumps
  • 20 Weighted Walking Lunges
  • 25 Kettlebell swings
  • 400M Run

Circuit Training

Running through this circuit routine once would be far too easy. That’s why you’ll challenge yourself to run through it 5 times! I said it would be simple. I never said it would be easy!

If you want to realize results, you have to challenge yourself. What’s more, if you’re going to indulge heavily in holiday pleasures, you must be willing to train hard – to put in lots of gym time and lots of sweat.

Don’t let this holiday season break your fitness routine and hinder your goals. Stick to structure. Create a Pivotal Fitness Greenville gym routine. Commit to clean eating 6 days a week and reserve one day per week for indulgences. I can’t emphasize this enough: Restriction is not healthy. Restriction will definitely result in a massive splurge at some point. That’s why it’s more effective to strategically incorporate your splurges so they don’t get in the way of your fitness intentions. Remember: Moderation in all things.

Enjoy your circuit training workout at the Pivotal Fitness Greenville gym. Most importantly, enjoy a happy, health-conscious holiday season!

Photo Credit: By Krissy Mae Cags via Instagram

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Two Ferocious Chest and Back Circuits

Next time you are at the Pivotal Fitness Greenville gym, destroy yourself with these killer chest and back circuits inspired by fitness innovators and educators Krissy Cags and Travis Baker.

First, enjoy this dirty, giant set of fortifying chest and back exercises:

  • Incline Barbell Press x 12 reps
  • Pull Up x 12 reps
  • Flat Bench Press x 12 reps
  • Bent Over Row x 12 reps
  • Dip x 12 reps
  • Reverse Grip Chin Up x 12 reps
  • Push-ups x 12 reps

Repeat this circuit 5 times, resting 45 seconds between rounds. Ouch.

Not going to lie, this will hurt. You’ll immediately feel like you put on some extra pounds of muscle after manning your way through this circuit beast. What’s more, you’ll definitely feel this one the next day. That’s a good thing! It means you successfully worked those chest and back muscles. It means you are moving forward, tackling your Greenville gym fitness goals and creating your best you.

To add more brutality to the fitness mix, here is a further series of exercises you can perform at the Pivotal Fitness Greenville gym to fire up the muscles of the chest, back, and more. Get ready and pumped to slam, swing, and slam some more.

Slam. Swing. Slam. via Krissy Mae Cags Webstagram

  • Rope Slams
  • Kettlebell Swings
  • Ball Slams

Fun, right? Right. You definitely gotta muster up some enthusiasm for this set!

Perform exercises as repeats of 40-30-20-10-20-30-40. That’s 40 of each exercise, 30 of each, 20 of each, and so on. We’ve got plenty of exercise equipment at the Pivotal Fitness Greenville gym. However, if you can’t find some of the equipment necessary, ask a trainer or staff member at the Pivotal Fitness Greenville athletic club to help steer you in the right direction or modify the exercise. Where there’s a will, there’s a way.

What’s the hold up? Transport yourself to the Pivotal Fitness Greenville gym. Suffer the burn. Generate a sweat. Strengthen and sculpt those chest and back muscles. Meet your fitness goals. Create your best version of you.

Kill it.

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Secrets of Navy Seal Strength

Desire Navy Seal status strength? Well, it’s your lucky day. I’m about to unleash a circuit training routine that Navy Seals use for cardiovascular and strength conditioning and endurance building. Practice this circuit when you’re kicking it at the Pivotal Fitness Greenville athletic club. If you can make it through this, you are one mean, physical engine. If you can’t finish it all, no worries. You must start somewhere.

Here she is: 13 grueling exercises for you to master at the Pivotal Fitness Greenville gym. If you practice this routine twice weekly, it’ll yield impressive, fortifying results. This is a circuit, so start from exercise #1 and continue through the exercises until you reach #13. Then, repeat again…and again. Some of the exercises call for 5 repeats, while others only 3 or 4. As you will soon discover, the intensity tapers off towards the end, so you’ll land smoothly.

  1. Push-ups :: 35 x 5 reps
  2. Sit-ups :: 40 x 4 reps
  3. Dips :: 30 x 4 reps
  4. Swimmers :: 15 x 3 reps
  5. Hanging Knee-ups :: 15 x 3 reps
  6. Hanging Obliques :: 15 x 3 reps
  7. Body Builders :: 15 x 3 reps
  8. Breast Stroke :: 20 x 3 reps
  9. Squats :: 30 x 3 reps
  10. Lunges :: 30 x 3 reps
  11. Pull-ups :: 15 x 4 reps
  12. Wide grip pull-ups :: 15 x 4 reps
  13. Close grip pull-ups :: 15 x 4 reps

Whew. That’s no joke.

If you’re in topnotch shape, you should be able to get through this circuit routine in roughly 45 minutes. Take your time, though. No one at the Pivotal Fitness Greenville gym expects you to be a hero. There’s no set time limit. Just keep moving! Try your best to make it through the entire circuit regardless of how long it takes you.

As you continue to practice this circuit, you’ll find yourself working your way through it faster. Most importantly, you’ll realize increased endurance, enhanced muscle tone, and greater cardio power.

Enjoy!

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Thintervention

On the new show Thintervention with Jackie Warner, the celebrity personal trainer puts a group of clients through intense circuit training workouts to jump start their weight loss. The first episode chronicles the first week of training ending with all of the clients losing between 4-10 pounds. If you have seen this show you might be wondering: what is circuit training and how can I use it to reach my goals? As your partner in health and fitness and your Greenville health club of choice, we will break it down for you:

What is Circuit Training?

Circuit training is a workout that combines cardiovascular fitness and resistance training. By allowing only 30-90 seconds between each resistance training exercise (station) your heart beat rises and a cardiovascular workout is incorporated. You can incorporate as many as 6-10 workout stations in a circuit and then repeat the circuit 3-5 times. Circuit training is a great way to mix up your workouts. With so many exercises to choose from you don’t ever have to do the same circuit more than once.

Why does Circuit Training Work?

By combining your cardiovascular workout with your weight training you will be getting greater results in a shorter amount of time, reducing the need to spend long hours in the gym in order to reach your fitness goals. Plus fewer rest periods encourages the stimulation of hormones which help your muscles to grow (which increases your metabolism and fat burning capabilities).

If you are interested in incorporating circuit training into your fitness routine but don’t know how to get started, stop by and visit our personal trainers who can take you through a circuit training workout routine. Pivotal Fitness Greenville personal trainers are required to have NCAA certification and attend ongoing continuing education. As a member of our Greenville gym you are entitled to one free personal training session, so stop by today and find out how circuit training can work for you.

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