Helipad Workout

HELIPAD WORKOUT OVERVIEW

SAFETY:

1. ALL EXERCISES HAVE BEEN IN PREVIOUS WORKOUTS

2. ALL CLIENTS KNOW HOW TO DO THESE EXERCISES

3. JACKIE AND CRAIG WILL WATCH AND CORRECT FORM

4. WEIGHT APPROPRIATE TO CLIENT ABILITY

STATION 1: HELIPAD CROSS

Lunges 

Clients do lunges across 100 feet. Body bars are put across their shoulders for extra weight. 10 lbs for men.  8 lbs for women.

Mountain climbers 

When clients reach the end, they move into mountain climbers on the stair riser (3 stair risers stacked). Clients pump alternate legs in a plank position.  Clients do together as Jackie and Craig count off.  3 sets x 15 reps

Tricep dips

Clients then do tricep dips on the risers.  Clients do in unison to show growth. 3 sets x 15 reps each.

Lunges

Clients will then do lunges back to the other side of the space doing body bar shoulder presses. They cover about 100ft. 10 lbs for men.  8 lbs for women.

Bosu Ball Crunches

When clients reach the other side, they do crunches on Bosu balls. While clients do crunches, Jackie and Craig may add body bar weight to illustrate client improvement dependent on client skill level. 10 reps x 3 sets

Jumping Jacks

Once clients finish on the Bosu balls, they do jumping jacks.  Jackie and Craig may add body bar weight to illustrate client improvement dependent on client skill level. 100 reps

ROTATION 2: EXERCISE MATS

Clients move to exercise mats.

Pushups - Unison

The clients do a set of pushups as a group to show their precision and strength. 1 set x 10 reps

Pushups – One at a Time

The clients take turns showing off their increased strength and stamina. Joe does clapping push ups.  Nikki does men push-ups.  Stacy, Bryan and Mandy show stamina through numerous pushups.  1 set x reps client chooses to do.

Planks 

Clients hold plank position on their exercise mats or up/and downs.  Plank  - 60 seconds 

Up Downs 

Clients do up/downs on their exercise mats  – 3 set x 15 reps

STATION 3: RESISTANCE BANDS

Clients stay at mats.

Shoulder Presses 

Raising their hands from above their shoulders straight up above them. 1 set x 15 reps

Bent Over Raises (Reverse flies)

Bent over, clients pull resistance bands toward them keeps elbows at 90 degrees. 1 set x 15 reps

Curls

Clients do standing bicep curls. 1 set x 15 reps

STATION 4: KETTLE BELLS

Curls

1 set X 15 reps

Front Raise

1 set X 15 reps

Lateral Raise

1 set X 15 reps

STATION 5: BOXING

Focus Mitts 

Clients hit focus mitts with Jackie and Craig. Joe and Bryan with Craig.  Girls with Jackie and spillover to Craig. Jab, Jab, Cross.  3 sets x 15 reps

Reverse Leg Raises

While 2 clients are doing focus mitts the other clients will do bent over reverse leg raises using each other for stability, alternating between doing the leg raise and holding the other person up. 3 set x 15 reps