Page 15 - Scene Magazine 41-10 October 2016
P. 15

Scene Fitness
By tROy HUggEtt, M.S.
   Time starved??? I know I am and so are most of my clients. This month I want to give you a great time-saving workout that guarantees MAXIMUM RESULTS in Minimum Time. High Intensity In- terval Training (H.I.I.T.) offers incredi- ble results in half the time. The workout provided here is affectionately known as “Troy’s Triple Threat” or “Triple T”.
The “Triple T” session includes a warm-up, workout, and a cool down/ stretching component. This “Triple T” workout is designed to perform three groups of three exercises, repeated for three rounds each.
Warm-up (3 mins)
A thorough warm-up is important to prepare the body! Perform 3 minutes of your favorite low level cardio activity.
H.I.I.t. Work Phase (15 mins)
The purpose of the “Triple T” is to train as hard as possible on each exercise. The “Triple T” focuses on full-body in- tensity. The program starts with a focus on the muscles of the legs, progresses to the core and finishes with upper body muscles. Providing a total body workout in 15 quick minutes! The goal is to per- form as many quality repetitions as pos- sible during each 20 second time frame. Work hard and strive to improve perfor- mance on each additional set.
exercise Group 1:
• Squat - 20 secs work,
10 sec active rest/transition to
• Crunches - 20 secs work,
10 sec active rest/transition to
• Push ups - 20 secs work, 10 sec active rest/transition
• Repeat 2 times.
At the end of round 3, take a 30 sec break for recovery and prepare for Group 2.
exercise Group 2:
• Alt. Lunges - 20 secs work, 10 sec active rest/transition to
• Reverse Crunches - 20 secs work, 10 sec active rest/transition to
• DB Pullover - 20 secs work, 10 sec active rest/transition
• Repeat 2 times
At the end of round 3, take a 30 sec break for recovery and preparation for group 3:
Full Body Fitness with “triple t” exercise Group 3:
• Squat Thrust - 20 secs work, 10 sec active rest/transition to
• Bicycle Crunches - 20 secs work, 10 sec active rest/transition to
• High / Low Plank - 20 secs work, 10 sec active rest/transition
• Repeat 2 times.
Attheendofround3,takea30sec break for recovery and prepare for the cool down / stretching:
Cool down/Stretching (3 mins):
The cool down / stretching portion of the workout is designed to lower the heart rate and increase joint range of motion. Pick your favorite stretches and RELAX!
Safety considerations:
The H.I.I.T. workout is designed to increase exercise efficiency, offering improved results in less exercise time. H.I.I.T. is intense, so follow the 5 steps below to be safe.
1. 2.
3. 4.
5.
This is an INTENSE program.
It is important to build up to this type
of training. Modify intensity as
needed based on fitness level.
A proper and thorough warm-up and
cool down are important to improve
performance and reduce injury risk. H.I.I.T. uses an all out effort with
explosive, power moves. As inten- sity increases, risk of poor form increases. You must emphasize form and maintain proper technique.
Limit H.I.I.T. workouts to 3 non-con- secutive weekly workouts. You need time to recover from this workout.
Good Luck & Enjoy!
Troy Huggett, M.S. – 2005 IDEA Personal Trainer of the Year finalist, is owner of Troy Huggett’s Fitness Pros, a personal training stu- dio specializing in Maximum Results in Mini- mum Time. He is an ACE Master Trainer with over 30 years experience in the fitness industry. He can be reached at www.troyhuggett.com.
 Proudly serving our bravest and their families for over 50 years.
JOSEPH U. STASA | DENNY P. SEIVERT THOMAS C. COLEMAN | PAULA S. COLEMAN
IN MEMORY OF OUR FOUNDER, RICHARD A. HENRY – 1926-2015
703 Capital Ave., SW, Battle Creek, MI 49015
269-962-5191
 www.henryfuneralhome.org
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