Hola San Antonians! Here is Rita’s 2nd work out for the week – back and biceps!

Superset:
- Lat pull downs: 50lbs x 15 reps
- Dumbbell Bicep curls: 12 lbs x 20 reps

Superset:
- Rope Face pulls: 40lbs x 15 reps
- Rope Bicep Curls: 20 lbs x 20 reps

Triple Set:
- TRX close row straight into TRX underhand row: 20reps
- Squat Kicks on punching bag: 20 reps

Bicycle crunches on the floor: 30 reps

Drop sets:
- Seated Dumbbell Bicep curl: 12, 10, 7.5 lbs till failure
- Seated Dumbbell Row: 12, 10, 7.5 lbs till failure

Hey Guys,

Here is Rita’s work out; she went through this well but her triceps gave out at the end.  She also did cardio before hand and you can read that on her blog as well. If you have any questions don’t hesitate to ask.

Rita’s Work out: 4 sets of each exercise!

Superset:
- Dumbbell chest press: 12.5lbs x 15
- Jumping jacks: 15 reps

Superset:
- Pushups on the smith machine: 15 reps
- Ski Jumpers: 20 reps

Superset:
- One arm arnold presses: 7.5lbs x 20 reps
- Double Crunch on the bench: 15 reps

Superset:
- Rope tricep extension: 20 lbs x 15 reps
- Rope overhead extension: 20 lbs x 15 reps

Precor ab machine: 40,50,60 lbs x 10 reps

Hi guys!

I hope the day is treating you well! I am just catching up on the free work out posts for the KSAT 12 Fit For Life Challenge with my best friend and client Rita!

Day 3:

Superset:
- Dumbbell Row: 15 X 15lbs X 3 sets
- Cable Bar push down: 15 x 30lbs x 3 sets

Superset:
- Lat pull downs: 15 x 50 lbs x 3 sets
- Seated close grip row: 15 x 30lbs x 3 sets

Superset:
- Rope face pull row: 15 x 60 lbs x 4 sets
- V-bar curl: 15 x 30lbs x 4 sets

Superset:
- C-bar curl: 15 x 20lbs x 3 sets
- Dumbbell curl: 10 lbs x 3 sets

Join Rita Hernandez, KSAT 12, and I on our journey to be Fit For Life!! The official website for the client blogs and news is:

http://www.ksat.com/getfitclub

Hey San Antonio!!

I am excited to say that I am training my first athlete for a production show in Vegas called Le Reve!  She is an amazing athlete to begin with but man watching her go through the strength and conditioning program I have for her is even more amazing!  Our studio has put together a strength and conditioning room complete with a rope to climb, punching bags, and a bar to hang upside down to do sit ups with and several TRX’s!!

I have her out in that room, which has no air conditioning by the way, to help condition her body for the altitude difference which she will experience in Colorado where the audition is held.  She has to go through an incredible battery of exercises and tests which are to climb a 10 foot rope using her arms only (legs in pike position as she climbs up and down the rope, in a controlled arm over arm climb and then ascend), 45 seconds of non stop burpees, hold plank on the exercise ball with her feet on the ball both in the push up position and with her calves towards the ground and belly up, hands behind her, then do the same but a side plank!! She also has to perform 14 pushups 4 ” from the ground, weighted squats with 20% of her total body weight (20 in 30 seconds), Horizontal jump squat which she needs to clear 4 ft…she can do 7!!… hanging ab crunch, hamstring stretch, swimming test,  and a choreography test…all in one day!!

Needless to say even when shes tired she gives it her all and I am so proud to be helping her reach her goals!  I look forward to marketing nationally to help those in need of strength and conditioning training for these types of shows!

I will keep you updated on her progress and soon get a video of her going through the actual test and pictures of the new part of the studio!!!

Have a great day San Antonio!