The New Muscle Beach – The St. Regis Bal Harbour is the forefront of a health-concious trend. Read more
One of the most balanced and effective workout circuit I have have ever experienced is the agonist-antagonist circuit. It creates an amazing pump because they not only drive blood into one muscle group but also into the opposing muscle group increasing blood flow into both opposing muscle groups. With AA circuits it is like you are performing a movement pattern then immediately following the set/exercise you are backing it up with the opposing movement pattern. For instance, you perform an upper-body pulling progression like a pull-up or bent row followed by a upper body pushing-progression.
It’s always effective to break out of same old training rituals since shocking the body will always stimulate change. To avoid plateauing I would often recommend a great agonist – antagonist circuit. Personally, I enjoy bodyweight AA circuits. Bodyweight circuits incorporate multiple muscle groups that will allow you to really challenge your cardiovascular threshold to keep the fire burning.
Here is a great body-weight AA circuit you can perform outdoors in a park.
210 Total Reps: (7 Rounds)
5 L Chin-ups (basically combines the chin up and hanging leg raise all-into-one)
5 Horizontal Bar Dips
If you really want to challenge yourself try to increase to Total Reps to: 300 (10 Rounds) Trust me, this one will get you gassed…
©2013 | Christopher Vlaun
The BeFit MethodTM Monthly Trainer Challenge is a series of physical fitness events challenging our trainers to maximize their performance in individual tests of “SPEM” Strength, Power, Endurance and Mobility. It is based on the Befit MethodTM training principles. The initial physical screening test will be given to anyone who desires to become a Befit Method trainer.
The challenge is intended to breakthrough the level of instant gratification that our culture is often conditioned to. Most cases you will need to prepare for the challenge. Success will require preparation, persistence, self awareness and gratitude. Discovering ones ability to adapt, rethink, reconstruct and overcome is part of the process I consider the Art of Wellness. The BeFit Method is vehicle used to understand and appreciate the art.
October 2012 Challenge: Crazy 2’s
Concept 2 Rowing Sprint: 600 Meters within 2 minutes.
Body Weight Circuit: 200 push ups, 200 jumping jacks, 200 Befit air squats to be completed within 12 minutes.
2 mile beach sprint: run 2 miles on the beach barefoot under 14 minutes.
7:30am October, 29th at St Regis Bal Harbour.
If you ever wondered what it takes to be a Befit trainer, take the Befit trainer Challenge yourself (see how fit you really are!)
“Sow an act, and you reap a habit.Sow a habit, and you reap a character. Sow a character, and you reap a destiny.”