Home Fitness 101

http://www.ShakeWeight.com The Shake Weight™ is the revolutionary new exercise to shape and tone your arms, designed specifically for women. Based on a completely new workout technology called Dynamic Inertia, Shake Weight ignites the muscles in your arms, shoulders, and chest.

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www.sohifitness.com to learn more about Megan’s classes and how to lose weight.

Do 30 repetitions of each exercise:

Squat – Squat down until your butt just reaches the chair and then come back up squeezing your butt tightly at the top of each squat. Remember to keep your knees behind your toes.

Squat (feet together) – With your feet together repeat the above with knees close together the entire time.

Butt Blaster – Lay across the chair with your hips just off the edge of the chair. Keeping your feet flat towards the sky and knees together, push your feet upward and squeeze your butt at the top.

Butt Blaster (wide) – Keeping your knees apart and feet together push up towards the sky squeezing your butt at the top.

Repeat all of these again.

Banana Splits by The Dickies

Duration : 0:1:53

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Correction: I stated in the beginning reverse lunges, but you will do regular lunges as I did in the video.

In all of the following exercises do not let your knees go over your toes, do all squats down to 90 degrees, and when doing lunges make sure the knee of your back leg closely touches the ground. To learn more about Megan’s classes visit www.sohifitness.com

Do the following exercises 24 times each one after another:
1. 24 Squats

2. 24 Lunges – Step forward with one foot. Do 12 on each leg.

3. 24 Frog Hops – Squat down until you touch the ground with your hands. Jump up while reaching up.

4. 24 Jumping Lunges – Do a lunge and alternate feet while jumping in the air.

5. 24 Touch Hops – Touch the ground while standing on one leg slightly bent with your other leg staying in the air. Then hop a small hop forward and backward and repeat.
Do 12 on each leg.

6. Side Squats – Squat down to 90 degrees and only come up halfway while stepping to the other side and squatting down to 90 degrees again.

Tell ‘Em by Sleigh Bells

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4 Unedited 3 minute rolling rounds.

Rick and Jeanas Martial Arts Training History

Bushido Fight Team / Team Jarquin
3119 Vicente Street
San Francisco CA. 94116
(415) 759-0133
http://www.bushidofightteam…

-Muay Thai March 2008 – February 2009
-Brazilian Jiu Jitsu February 2009 – August 2009 (I Rick injured)

Home Gym Training

-Brazilian Jiu Jitsu, Muay Thai, MMA, and Strength and Conditioning August 2009 – now.

Maggie trained with us for 2 months and took 4 months off and is now back training again.

Duration : 0:12:46

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Burpee demonstration. This is part of my home gym conditioning circuit. This workout program is from Ross Enamait’s book Never Gymless, no excuses workouts.

Duration : 0:0:53

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Maggie after only one week and 3 NoGi Brazilian Jiu Jitsu training sessions with no prior training.

Warm up.
Drills (review of week ones drills).
1 Americana
2 Armbar from mount
3 Kimura from guard
4 Armbar from guard
5 Triangle from guard
6 Throw to knee on belly Armbar
7 Standing Guillotine

Rick and Jeana joined and started training at Bushido Fight Team / Team Jarquin in March 2008. Train Muay Thai with no prior training.

Started Training Brazilian Jiu Jitsu at Bushido Fight Team / Team Jarquin In February 2009.

Bushido Fight Team / Team Jarquin
3119 Vicente Street
San Francisco CA. 94116
415-759-0133
www.bushidofightteam.com

Duration : 0:7:17

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Technorati Tags: *No, 350, adcc, affliction, Arts, bag, belt, black, bodog, boxing, cage, capoeira, championships, circuit, conditioning, contender, Crossfit, do, drills, elite, fairtex, female, females, fight, fighter, fighting, flip, flipping, gi, girl, girls, gracie, grappling, greco, ifl, jitsu, jiu, k-1, karate, kettlebells, kickboxing, kwon, lbs, livre, luta, m-1, Martial, mfc, mma, Muay, no-gi, octagon, palace, PFC, plyometrics, rolling, roman, strikeforce, submission, tae, Thai, tire, tournament, tudo, ufc, vale, wec, wrestling, xc

Training on 11-29-10.
Drills.
Unedited 3 minute rolling rounds 1-4 of 7.
Rounds 5-7 of 7 http://www.youtube.com/watch?v=EWGPBF4SfFk

My (Rick) first time TRULY training in over a year due to a back injury that has taken super long to heal but it is 90% recovered. I am way out of shape, stiff, slow, weak, and rusty but I loved every minute of it so I decided to put it all up every round unedited. Even though it is only part time it feels good to be back training again.

Martial Arts Training History

Bushido Fight Team / Team Jarquin
3119 Vicente Street
San Francisco CA. 94116
(415) 759-0133
http://www.bushidofightteam…

-Muay Thai March 2008 – February 2009
-Brazilian Jiu Jitsu February 2009 – August 2009 (I Rick injured)

Home Gym Training

-Brazilian Jiu Jitsu, Muay Thai, MMA, and Strength and Conditioning August 2009 – now.

Duration : 0:13:5

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Technorati Tags: *No, 350, adcc, affliction, Arts, bag, belt, black, bodog, boxing, cage, capoeira, championships, circuit, conditioning, contender, Crossfit, do, drills, elite, fairtex, female, females, fight, fighter, fighting, gi, girl, girls, gracie, grappling, greco, ifl, jitsu, jiu, k-1, karate, kettlebells, kickboxing, kwon, lbs, livre, luta, m-1, Martial, mfc, mma, Muay, no-gi, octagon, palace, PFC, plyometrics, rolling, roman, strikeforce, submission, tae, Thai, tournament, tudo, ufc, vale, wec, wrestling, xc

Rick and Jeana joined and started training at Bushido Fight Team / Team Jarquin in March 2008. Train Muay Thai with no prior training.

Started Training Brazilian Jiu Jitsu at Bushido Fight Team / Team Jarquin In February 2009.

Bushido Fight Team / Team Jarquin
3119 Vicente Street
San Francisco CA. 94116
415-759-0133
www.bushidofightteam.com

Duration : 0:9:58

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Invented by Dr. Roman Footnick, this patent pending exercise machine is going to revolutionize the way people think about home gyms and at home fitness routines. For more information go to:
www.heatgym.com or www.footnick.com

Duration : 0:3:45

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Technorati Tags: cardio, fitness, gain, girl, gym, heat, her, home, lose, muscle, revolution, weight, women

Invented by Dr. Roman Footnick, this patent pending exercise machine is going to revolutionize the way people think about home gyms and at home fitness routines. For more information go to:
www.heatgym.com
or
www.footnick.com
or
www.hergym.net

Duration : 0:3:44

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Technorati Tags: cardio, fitness, gain, girl, gym, heat, her, home, lose, muscle, revolution, weight, women