Faculty Fitness Club

By:

Coach Brandon Closner

 

This year many of our teachers participated in an after school fitness club lead by our Coach, Brandon Closner. On Tuesdays and Thursdays, the teachers got together and walked the perimeter of our campus for 30 minutes.  On Wednesdays, teachers met with Coach Closner and participated in a Tabata class. Tabata is high intensity interval training that lasts for 24 minutes. This training burns more calories in a shorter time and continues to burn calories throughout the day because it increases metabolism and keeps the heart rate up.  Coach leads teachers in an exercise at a high level for 20 seconds and then they rest for 10 seconds. B oth aerobic and anaerobic exercises are used. Here is an example of one class exercise routine. 

Exercises: 20 seconds                                                                   

Rest: 10 seconds

 

Warm up

 

1.   1. High knee                                                                         

   1. 1. 1. 1. 1. 1. 1. 1. 1.   2. Heel kicks                                                                        

2.   3. Forward lunges

3.   4. Side lunges

4.   5. Straight leg kicks

5.   6. Shoulder circles

6.   7. Arm swings

7.   8. Jumping jacks

    

8.    9. Squats with shoulder press

9.  10. Bicep curls

10.  11. Triceps extension

11.  12. Chest fly

12.  13. Squats with shoulder press

13.  14. Bicep curls

14.  15. Triceps extension

15.  16. Chest fly

     

16.  17. Elbow to knee

17.  18. Squat jumps

18.  19. Elbow to knee

19.  20. Squat jumps

20.  21. Mountain climbers

21.  22. Squat thrust

22.  23. Mountain climbers

23.  24. Squat thrust

     

24.  25. Bent over row

25.  26. Upright row

26.  27. Lateral raises

27.  28. Forward raises

28.  29. Bent over row

29.  30. Upright row

30.  31. Lateral raises

31.  32. Forward raises

 

 

 33. Step-ups

1.  34. Triceps (dips)

2.  35. Shoulder taps with push ups

1.  36. Plank oblique crunch

2.  37. Step-ups  

3.  38. Triceps (dips)

4.  39. Shoulder taps with push ups

5.  40. Plank oblique crunch

    

6.  41.Burpees

7.  42. Fast feet

8.  43. Flutter kicks

9.  44. Russian twist

10.  45. Burpees

11.  46. Fast feet

12.  47. Flutter kicks

13.  48. Russian twist

 

Teachers warming up before hitting the routine.

Shoulder stretches

 

Quad stretch

 

Calves and achilles stretch

 

Hip and back stretch

 

Hamstring stretch