SnowFit 3, Snow Conditioning Exercises Get the full series from www.SweatVideo.com
Squat Twisting Ball Pass. This exercise will help improve speed and power for sports such as baseball, tennis, volleyball, golf, basketball and more! Traditional personal training methods are old! Improve your sports performance by developing your transverse plane along with reactive training! Sweat Studio Certified Trainers have developed expertise in this area so that's why we're probably one of the most innovative fitness companies. 
5 shoulder exercises. Seated Dumbell Press, D.B. Lateral Raise, D.B. Front Deltoid Raise, D.B. Rear Deltoid Raises, D.B. Arnold Press 
BURN MEGA CALORIES! 10 exercise stations, 1 minute each, 20 sec rests between sets. This is an awesome full body workout! Advance methods and technique exclusively by Sweat Studio, Ca. 
Basic Back Exercise
Lat Pull Down, Row and Wide Row. These are 3 back basic back exercises. Demonstration by Tiffany Petersen narrated by John Destacamento of Sweat Studio, Sunnyvale CA
The 6 Basic Lunges
Instructional Video on how to perform proper lunges. Great leg muscle exercises. Featuring Tiffany Petersen and narrated by John Destacamento (CPT).
Agility Circuit Exercises
Advance level agility circuit training. Reactive training for sports performance. Featuring: Will Fessaha and Certified trainer John Destacamento. Sweat Studio Exclusive.
Chest, Back, Shoulder with Core Integration
3 Exercises: Swiss Ball Push Up, push up to row, & one legged shoulder press on inverted Bosu. Primary Muscles: Chest, Shoulders, back, triceps, biceps, core. Demonstration by: Debbie Glencher CPT (ISSA).
Advance Step Exercise
Sweat Studio exclusive. Twisting step up to medicine ball press to touchdown. Featuring John Destacamento and Liz Garrott.
The Travel Workout
Quick workout for traveling business people. Resistance band and body weight exercises.
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You've been away from your exercise routine for quite awhile, now you're ready to make your comeback!
Here are a few tips to remember before you begin your routine.
Short Cardio Warm Up Before Resistance Training
Remember, tension on cold muscles may increase your risk of injury. Warming up on a cardio machine from 5 to 10 minutes will load your muscles with blood and oxygen which prepares the muscles for strenuous exercise. Also, a cardio warm up allows your blood to circulate through out your nervous system, waking you up with a slight rush that will help you get jump started into your routine.
Remember to Stretch
Warm up first, then stretch. Most people get it backwards. Your muscles and tendons are similar to rubber bands, they do not stretch too freely when it's cold. Educate yourself with a little bit of anatomy so you know the proper way to stretch a particular muscle. Consult your personal trainer (if any) and ask the, to show you techniques that are best for you.
Start with the Basic
If you are strength training, start with the most easiest machine weights. Begin with the largest muscles first and finish your routine with your smaller ones. Use machines with the most basic movements, such as the Seated Chest Press, Shoulder Press, and Leg Press. Even if you've learned how to perform advance free weights and exercises, take it easy, if you haven't been in the gym for quite awhile so some of those supporting muscles and tendons may have weakend. Don't increase your risk on injury.
Don't Over Do It!
Perhaps you have the motivation to take your body to he extreme today, however you may not feel the same the next couple of days if you over-train your muscles. Since you've been away from exercise in this nature, be sure to know when to quit. Stop your repetitions when you feel your energy dropped. Getting back into your routine slowly increasing the intensity gradually day by day is the key. Over training your body or a muscle can lead strains, injury or severe soreness. Overworked muscles tend to heal slower which leads to a longer recovery period. You must let a muscle completely recover before you exert it again!
Monitor Your Nutrition Carefully
Your nutrition should support the activity change in your body. If you've raised your daily activity level, you should raise your intake of nutrition. The average individual consumes approximately 1500 to 2500 (male), 1200 to 1800 (female) of calories per day (assuming this person does not exercise). Increase your caloric intake about 25% for the first two weeks, this will support to replenish your muscles that crave protein for recovery. If you are trying to lose weight and perhaps have a hard time consuming extra calories, try supplements that will efficiently support your type of work out. Supplements work well because they are nutritional food calories.
Begin with an Alternative Day Work Out Rotation
If you're making a comeback, obviously your endurance and stamina is not where it used to be. You're probably not ready to work out 5 to 6 days a week not just yet. You should start with a 3 day a week, alternate day weekly rotation and gradually increase the frequency after the 2nd week. Give your body extra time to recover from fatigue and if you're on a muscle development plan, you need at least a day rest between workouts to efficiently consume the extra nutrition.
"Ouch, I can't get out of bed! My body aches in places where i never knew i had muscles. Snowboarding was challenging and fun, but i wish i got myself better condition before i hit the slopes! My body is definitely paying for it now!"
Tip 1: POSTURE
Incorrect body posture may lead to severe injuries. Here's a quick way to check and see if your posture is properly aligned: Ears, shoulders and hips should be in alignment.
Tip 2: GEAR
(Beginner) Wrist Guard Butt Pads
(Intermediate) Goggles
(Advanced) Helmet Camel Back - H2O to go
PARK: (Extreme) ALL OF THE ABOVE
Tip 3: EXERCISES
Below are exercises that will help condition your body for the altitude and the long runs down the mountain. I highly recommend that you consult a fitness professional before attempting most of these exercises. Please contact me on-site for proper form and details.
- Box Jumps - Assemble a step platform to a moderate height (depends on your capabilities). Stand approximately 6 inches away with facing the platform. Squat moderately and use your legs and arms to thrust yourself on top of the platform. You should land quietly on the ball of your feet. Jump backwards down to the ground. Repeat reps.
- In and Out Squats - With your legs together squat toward the ground approximately 6 inches. Thrust yourself upwards vertically into a jump. While in the air, open your leg stance to land at shoulder width. Immediately drop into a 90 degree wide squat. Thrust back into the air and land with feet together. Repeat 10 - 20 reps.
- Jumping lunges - Begin in split stance position. Bend both knees and lung to ground until your knees are bent 90 degrees. Thrust yourself upwards vertically into a jump. While in the air, alternate leg position before your feet hit the ground. Repeat with opposite leg. 10 - 20 reps.
- Prone Iso Abs - Lay on the floor Prone (stomach on the ground). Lift your body and use your forearms and toes to support your body. Maintain a solid straight back and trunk. Contract your core and abdominal to maintain position in isolation for approximately 10 - 60 seconds. (Depend on your capabilities)
King Leonidas (Gerard Butler) led 300 Spartans on a Battle of Thermophylae to stand against the overwhelming Persian Army commanded by Xerxes. Leonidas' refusal to bow down to Xerxes (Rodrigo Santoro) sets the events in motion with the Spartan 300 ready to willingly giving up their lives in order to keep Sparta free from the clutches of Xerxes and his invading horde.
A Frank Miller's graphic novel 300 was brought to life by a Writer-director Zach Snyder. Aesthetically speaking, 300 is a remarkable piece of art. Actors and stuntmen were build up to exactly fit the description of a warrior during those days. In the movie scene, majority of its running time is filled with nearly naked men with 6-pack abs, whittled waist and rock-hard thighs. How did they get those?
The Making of warriors
Mark Twight, a self-taught exercise guru and a former world-class mountain climber turning 300 actors and stuntmen into a warrior-fighting shape in 10 weeks time. The training regimen was discussed all over the Internet with how-to-videos which is called the 300 workout. Twight warns that his Spartan workout is not for faint-hearted, nor the out-of-shape. Zack [Snyder, the director,] wanted the Spartans to appear as though they had been fighting together since they were babies. In short, Warriors in the film should look lean and in hard fighting shape.
The 300 Workout
The 300 workout get its name from 300 repetitions. But this is not done daily. In doing this, you have to be physically fit because this is an extreme workout without rest in between. The challenge, finish the 300 reps at the shortest time.
- 25 pull-ups
- 50 dead lifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
- 50 "clean and press" at 36 pounds (a weight-lifting exercise)
- 25 more pull-ups -- for a total of 300 reps
300 workout is not for the faint-hearted and the out-of-shape. But if you want to try this extreme workout, you can modify the workout to meet a more feasible level. Sweat Studio has professional trainers that can help with proper form, structure and progression if you want to try the 300 Spartan workout. You'll be able to download instructional videos of this routine at Sweat Video.
By: John Destacamento
