Page 25 - Scene Magazine 42-03 March 2017

Scene Fitness
The “I’m TOO BUSY to Workout,” Workout!
BY TROY HUGGETT, M.S.
In today’s busy world, the goal is better results in less time. The H.I.I.T. training philosophy offers a chance to get incredible results in half the time. I like to call the H.I.I.T.
workout provided here the “Troy’s Triple Threat” or (Triple T).
The Triple T - H.I.I.T. session begins with a brief warm up to elevate the heart rate and warm the muscles, progressing to the workout which includes multiple exer- cises done with an all out effort for 20 sec- onds, followed by 10 seconds active rest/ transition to the next exercise, concluding with a cool down/stretching component to reduce heart rate and improve joint flexi- bility. This Triple T workout is designed to perform three groups of three exercises, repeated for three rounds each.
Warm-up (3 mins)
Perform 30 seconds of each of the following 6 exercises.
1. Marching
2. Arm Circles
3. Cross Crawl
4. Bird Dogs
5. Jumping jacks
6. Stationary Butt Kickers
H.I.I.T. Work Phase (15 mins)
The purpose of the “Triple T” is to train as hard as possible on each exercise for 20 seconds. Perform as many quality repeti- tions as possible during each 20 second time frame. Work to improve performance on each additional set.
Exercise Group 1:
• Squat – 20 secs work, 10 sec active rest/ transition to
• Crunches – 20 secs work, 10 sec active rest/transition to
• Push ups – 20 secs work, 10 sec active rest/transition
• Repeat 2 times.
At the end of round 3, take a 30 sec break for recovery and then transition to Group 2:
Exercise Group 2:
• Alt. Lunges – 20 secs work, 10 sec active rest/transition to
• Reverse Crunches – 20 secs work, 10 sec active rest/transition to
• DB Pullover – 20 secs work, 10 sec active rest/transition
• Repeat 2 times
At the end of round 3, take a 30 sec break
for recovery and and then transition to group 3:
Exercise Group 3:
• Squat Thrust – 20 secs work, 10 sec active rest/transition to
• Bicycle Crunches – 20 secs work, 10 sec active rest/transition to
• High / Low Plank – 20 secs work, 10 sec active rest/transition
• Repeat 2 times.
At the end of round 3, take a 30 sec break for recovery and and then transition to the cool down / stretching phase:
Cool down/Stretching (3 mins):
The cool down / stretching portion of the workout is designed to lower the heart rate and increase joint range of motion. The Bird dog is done once for 30 seconds. Each stretch is done for 10 seconds and re- peated for a total of 3 sets.
shoulders, arms
• Right arm overhead triceps stretch –
triceps, latissimus, shoulders
• Left arm overhead triceps stretch –
triceps, latissimus, shoulders
Focus
The “Triple T” is designed to focus the intensity on the entire body. The first ex- ercise of each group targets the legs, the second crushes the core, and the third ex- ercise in each group targets the upper body musculature. This combination gives you a total body strength, cardio, and flexibility workout which provides MAXIMUM RE- SULTS in minimum time.
Troy’s Triple Threat workout is the perfect workout for the super busy wom- en (or man) who is looking to achieve overall fitness and improved performance, but doesn’t want to devote their lives to working out! Make a commitment to your- self and your friends and family to be the healthiest you, you can be!
For additional fitness training assistance or to set up a program: troy@troyhuggett.com.
Left to Right:
Michelle Knox - Co-Office Mgr. Alissa Zanetti - Sales
Robin Woods - Sales
• •
• •
Bird dog
Seated toe touch – hamstrings, calves, low back
Butterfly stretch – inner thighs
Chest expansion stretch - chest,
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