Uncategorized
PE with BEE day 5: Upper body super and giant sets
PE with BEE Upperbody 2, super and giant sets combining motions from upper body day 1.
Warm up: 3 x 10 wall V’s & 3 x 10 turnovers
1a-rear delt alt hold flys x 20 total (10/side)
1b-lateral raises alt hold x 20 total (10/side)
1c-cuban presses x 10
1a-c 4 x’s through, 30-60 seconds rest per round
2a-row–use bands, a stool–resistance of some kind x 15
2b-back laterals x 15
4 x’s through, 30-60 seconds rest per round
3a-Push ups x max
3b-air fly flex holds x 15
4 x’s through, 30-60 seconds rest per round
If you have resistance to add, feel free to modify!
PE with BEE-Leg day 2 Thursday
PE with BEE Day 4-leg day supersets
Warm up = 2 minute wall squat, 3 x 10 standing Flamingo curls
You learned these moves on tabata Monday. Now put them into reps and sets!
1a-Good Mornings-pvc if you got it x 10
1b-Glute bridge-feet up on box or like object x 10
2a-Bulgarian Split Squat-trailing leg up on box or like object
2b-Squats-prisoner style at wall
–do 1a,b and 2a, 2b and repeat 4 x’s through
3-Cossack Squat, 2 one way, 2 the other, up to 20 total (60 second rest, repeat 3-4 x’s)
4-Calf raises-on edge of step if possible 4 sets of 15
PE with BEE Core and Agility lesson one
Warm up= 2 minute wall squat–see earlier video
Things needed to perform workout: Jump rope (optional), space to jump 4-10 feet, 4 objects or cones to set up 4-7 feet apart in a square, and a 30 second timer (clock).
I.
A. Bicycle Crunch x 30 reps
B. Spider Crawl x 30 reps
C. Jump Rope x 30 reps
4 times through then on to round II.
II.
A. Reverse Crunch x 20 reps
B. Russian Twist x 30 reps
C. Broad Jump to back peddle x 10 reps
4 times through then on to round III.
III.
A. Plank Tap x 20 reps
B. 4 Cone Drill x 30 seconds
4 times through
**you can definitely modify this to be easier or more difficult by increasing reps on any or all the motions.
PE with BEE Upper Body
Warm up: 3 x 10 wall V’s & 3 x 10 turnovers
1-rear delt alt hold flys
2-lateral raises alt hold
3-cuban presses
4-back laterals
5-row–use bands, a stool–resistance of some kind
6-Push ups
7-air fly flex holds
Each move is done for 20 seconds, rest for 10 seconds, repeat for 8 rounds per tabata (7 tabatas).
**download GymNext Flextimer and the tabata timer is already loaded.
PE with BEE Leg day 1
Leg day tabata
You’ll need a pvc/broom handle
A one foot high stool, chair or couch.
A wall.
GymNext tabata timer (download from App Store—if you can’t figure it out, your kids probably can).
Set timer for 7 tabatas at 8 rounds each.
Pause video after each explanation and enjoy!
This is intended for elementary aged kids, but good for all ages.
PE with BEE Day 1-leg day tabata, 7 cycles
1-Good Mornings-pvc if you got it
2-Glute bridge-feet up on box or like object
3-Cossack Squat–lateral one way, then the other
4-Squats-prisoner style at wall
5-Bulgarian Split Squat-trailing leg up on box or like object
6-Flamingo curl-isometric standing ham curls
7-Calf raises-on edge of step if possible
Each move is done for 20 seconds, rest for 10 seconds, repeat for 8 rounds per cycle (7 cycles).
**download GymNext Flextimer
https://beefit.dotfit.com/ link for 40% off on the best in supplementation to support your health and our gym!
Abs training from home!
Goal Keeper Coaching
I have been playing competitive soccer as a goalkeeper since age 11. I have learned a lot of valuable training techniques and game simulation skills over the years and it I feel it is my responsibility to share what I have learned in the community that raised me. I am fortunate to have this opportunity to work with the club I grew up playing for by training the keeper pool.
In addition to working with the club a few hours per month, BEEfit is offering private goal keeper training in addition to youth sports nutrition, strength, agility, and conditioning training.
Do you know a young athlete that could benefit from BEEfit programming in sports nutrition, strength, agility, and conditioning training?
Training options include: Private, buddy training, small group, private booking for small group, team training, trainer training, nutritional health coaching, and even in area goal keeper training.
Check out the link to NW United’s site for some information on Goal Keeper Coaching through the club.
https://nwunited.demosphere-secure.com/player-training/goalkeeper-training
Bob Paris–One of my all time favorite bodybuilders…
Best Protein Powder
Do you want supplements from a company focused on marketing hype and lowering their bottom lines by using cheaper and inferior ingredients? Or a company that has been sued over lying about their products with label claims and pseudo nutritional fact labels?
If you want these kinds of snake oil brands, then I don’t have anything for you here. Please understand that these Sea Monkey supplement sales go on at your local Costco, SupremeSupplements, grocery stores and abound online. Why? There is no FDA approval on supplements.
https://www.consumerreports.org/supplements/how-to-choose-supplements-wisely/
Check that link for a 3rd party explanation of a lack of 3rd party evaluation and consumer protection in terms of supplementation.
Which brings me to why I use dotFIT.
From womb to tomb, we are going to have nutrient needs and to prevent deficiencies, supplementation will have to be utilized.
Prenatal vitamins were taken by my mother while I was in the womb.
The need for nutrient consistency isn’t suddenly absent once we are born. If we are to continue to grow and recover from the stimuluses of life, we need a flow of essential nutrients in proper quantities.
The Best Protein Powder available is the all natural whey smooth from dotFIT. This is safe for all ages and goals. Purity, Potency, and Efficacy Proven by clinical 3rd party studies. NSF certified for sport. I don’t trust any other brand.
Not for myself, not for my family, not for my clients.
FREE SHIPPING on orders $75 and above. SUPPORT LOCAL, Share My LINK!
Everyone should be on the
-Active Multivitamin (Women’s and OVER50 are one a day controlled release tablets!). &
-A protein supplement like the WheySmooth or BestPlant
Message me with questions and please stop donating money to the MASS supplement market for their under-formulated, contaminated, and ineffective products.
After over 20 years of supplement use and as a certified ALL NATURAL BODYBUILDER, you can benefit from my research on the matter.
Two Travelers
There are 2 travelers heading to a foreign land.
Both really want to make the most out of their journeys.
Both have 60 days to accomplish their journey.
The first traveler reads countless blogs and internet posts about the foreign land he is about to visit. He reads numerous first hand accounts by first time travelers and he makes a combination to do list based off of all the accounts he reads and sees. He looks on lots of travel sites and books a best price guarantee on everything he reserves for his trip. He loads up his itinerary on his phone and feels confident about his journey. When he arrives in the foreign land his phone dies halfway through his first day and he spends most of his first 24 hours in his super affordable hostel on the wrong side of town. After charging his phone and talking with some other travelers, they band their information together and wander around the foreign land in search of the experiences offered by the land’s history, culture, and scenery. Occasionally their phones have service and they reference travel sites and blogs while updating their social statuses. Over the course of 60 days they see a lot, but the journey is disjointed and they have tended to keep to an area they have become familiar with.
The second traveler reads up on sites like the first traveler but he sets himself up with a local guide that has the highest rating and even a reference from a friend that used the guide on a similar trip. From the moment the second traveler gets off the plane, his immersion begins. Greeted by his guide at the airport, he is immediately whisked away on a local route to his accommodations in the heart of the cultural center. He hardly has time to put his bags in his room before going to eat at the top rated local restaurant followed by the 5 top rated viewpoints in the area. The rest of his trip was packed with daily adventures and memories to last a lifetime.
Which traveler had the best experience on their 60 day journey into a foreign land? The traveler that wandered and squandered their vacation away? Or the traveler that utilized an experienced guide? Obviously the second traveler. But equally as obvious, the second traveler spent more, right? Obviously. They spent more wisely. Time is non-renewable. You don’t get moments back. However, you can make the most out of the moments you get. There are times to wander and wonder and muse that not all who wander are lost. But to wander on towards a goal, or to waste vacation time trying to figure out how to best utilize your vacation, we can agree that is an egregious waste. It is always time to learn, but it is best to learn how to make the most out time–the moments we get.