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

Rita and Meagan’s work outs!

Shoulders and Triceps:

Sorry for the late post!

Warm up: 5 minutes on the elliptical

Super set:
- Side laterals: 10lbs straight arms, 4 sets of 15.
- Wide grip smith machine shoulder press: 20lbs, 4 sets of 15 (Rita did 12)

Super set:
- Close grip smith machine shoulder press: 20lbs, 4 sets of 15
- Barbell upright row: 30lbs 4 sets of 15

Super set:
- Rope tricep extensions: 30lbs 4 sets of 12
- Seated machine tricep push downs: 30lbs 4 sets of 15.

15 minutes of intense cardio on the elliptical following our work out.

We are both sore and will be doing legs and grocery shopping tomorrow!

Words of Inspiration
Hebrews 12:11 – No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.

Good evening San Antonio!

I haven’t really done a business update in forever but I thought it was time to do so with so many things going on!

KSAT 12 has started a fitness challenge by partnering up with the Anytime Fitness’ in the area and 2 trainers at each location, one of those locations includes me as a trainer.  We have picked out contestants are the start date is today!!!

Here is a press release to give you a bit more background on what is going to happen within the next 90 days!

(San Antonio, TX)—KSAT12 will kick off the Fit for Life Challenge sponsored by Anytime Fitness on April 12^th, 2010.  26 contestants, selected from entries submitted to KSAT.com will be teamed with participating Anytime Fitness Centers to be trained and compete in designated categories for a 90 day period.

The winner will be featured as the Fit for Life spokesperson and will receive a prize package from participating sponsors.

Viewers can follow each of the team’s progress over the 90 days at KSAT.com. The page will include content from sponsors, profile/bios of trainers and contestants, pictures, coupons, interactive tools, and video clips featuring helpful tips for developing their own healthy lifestyle.  Visitors will also be able to track the contestants’ progress and follow them through their journey.

Obesity, Depression, Diabetes, and Coronary Disease among others, top the list of diseases and ailments that are directly related to an unhealthy lifestyle.  From physical fitness, healthy eating and nutrition to counseling and support services through medical and spiritual means, with your help, we can show San Antonians that we have all the resources and support right here in our very own community.

Our goal is to take a group of average everyday San Antonians and help them improve their health and their lives.  Through this experience we hope to teach San Antonio that healthy living isn’t just a personal commitment.  It is a way of life we share with our families, our neighbors, and our community.

My pick was Rita Hernandez! We shall be blogging and keeping you up to date on the exact work outs we do, diet and cardio! If you want to join us in this challenge follow us on our blogs and comment to update us on your progress!