Month: December 2015

Stephanie Larsen

I Needed MOTIVATION and PUSH

When I first decided to get back into the gym it was after a recent promotion at work in a highly stressful ICU environment. I had also just started on my MBA, and things were hectic. Life couldn’t get any more “full”, so making myself go to the gym after a 12 hour shift and being motivated was highly unsuccessful.

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Tetyana C.

Small Changes That Matters

I have joined Synergy in the end of October for the six week jump start and after 18 training sessions and 3 boot camps I have lost 7.5 pounds, 7% of body fat and I went 1 size down. Woohoo! I am very pleased with my results but my journey isn’t finished yet.

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Workout #39 Fit Five Club

Everyone works at their own station. Equipment: mat, DB, boxes . Have stations and equipment ready. As many rounds as possible in 9 minutes. For circuits, explain all exercises first and then have everyone work at a station for 30-40 seconds before rotating.

Fit Five Club (Goal is Five Rounds in 9 minutes)
10 Squat Shoulder Press
10 Box Jumps
25 Plank Jax

30 Seconds Each Exercise
Bicycle Crunches
Floor Bridges
Crunches
Push Ups
Flutter Kicks

Circuit
Trx Row
Lateral Raise / Front Raise
Floor Disc Mountain Climbers
Bicep 21’s

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Workout #38

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

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Workout #37

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

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