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TEMPLE FITNESS M4 COED- MONDAY 062121 PERSONAL AND GROUP FITNESS! LIMITS

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LIMITS

We’ve talked before about the importance of intensity. Intensity drives results. So, in order to get the most out of our “high intensity” workouts, we must know our limits and PUSH them when needed! If you have the capacity to complete a workout in 10 minutes but you take it easy and get it done in 15, we were not testing our limits and pushing the intensity- which means we are not getting the most out of that workout.

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY

MUSCULAR STRENGTH – LEG/SQUAT DAY

1. BACK SQUAT- 3 X 3 @ 80% WITH A 5 SECOND NEGATIVE

-ONE SET EVERY 2:30 MINUTES

2A. BULGARIAN LUNGE- 3 X 8 EACH LEG

2B. BACK RACK CALF RAISES- 3 X 20

2C. PIKE LEG LIFTS- 3 X 20

 

METABOLIC CONDITIONING – 4 ROUNDS

1 MINUTE MAX REP KB SWINGS

1 MINUTE MAX REP SIT UPS

1 MINUTE REST

4 ROUNDS:

1 MINUTE MAX REP GOBLET REVERSE LUNGES

1 MINUTE MAX REP HANGING KNEE RAISES

1 MINUTE REST

STRETCH/COOL DOWN-

LIZARD

RUNNERS STRETCH

SQUAT HOLD STRETCH

 

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TEMPLE FITNESS M4 COED- FRIDAY 061821 PERSONAL AND GROUP FITNESS! MOVE WELL

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MOVE WELL

It is so important to stay moving! However, we want to make sure that we are moving well! That is why we have certified coaches who can watch your movement patterns and correct to put you in safest, most efficient positions. So, when your coach tries to adjust your lifts- let them! And know that not all movement is good movement. It is easy to develop poor movement patterns that can turn into injury.

WARM UP – 6 TO 8 MINUTES

MOBILITY – THORACIC MOBILITY/BACK FOAM ROLL

MUSCULAR STRENGTH – DEADLIFT DAY!

1. DEADLIFT- 3 X 4 @75% WITH A 5 SECOND NEGATIVE

2A. BARBELL BENT OVER ROW- 3 X 8 WITH A 3 SECOND NEGATIVE

2B. BENCH REVERSE HYPERS- 3 X 15

2C. DB BICEP CURLS- 3 X 15

 

METABOLIC CONDITIONING – 3 ROUNDS

EVERY 2 MIN:

  1. 1 ISLAND LAP
  2. 50 KB SWINGS
  3. 10 PULL UPS + 10 BOX JUMPS

 

STRETCH/COOL DOWN-

BAND HAMSTRING STRETCHES

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- THURSDAY 061721 PERSONAL AND GROUP FITNESS! ESCAPE

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ESCAPE

Life is crazy. Work, family, social life, responsibilities, etc are constantly taking up our time and attention. We often will go days/weeks at a time and never stopped to get away from it all and focus on ourselves for a minute! I hope you find a good escape! Whether that be your daily hour at the gym, a nightly routine, a weekly hike! We all need a way to get away from the chaos.

WARM UP – 6 TO 8 MINUTES

MOBILITY – CHEST OPENERS

MUSCULAR STRENGTH – CHEST/TRICEP DAY!

1. BENCH PRESS- 3 x 4 @ 75% WITH A 5 SECOND NEGATIVE

2A. SINGLE ARM DUMBBELL INCLINE BENCH- 3 X 8 EACH

2B. DUMBBELL INCLINE FLIES- 3 X 10

2C. BAND TRICEP PUSH DOWNS- 3 X 15

 

METABOLIC CONDITIONING – 10 ROUNDS FOR TIME

12 ALTERNATING DB SNATCH

8 BURPEES OVER THE DUMBBELL

STRETCH/COOL DOWN-

CHILD’S POSE

SCORPION

DOWN DOG

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- WEDNESDAY 061621 PERSONAL AND GROUP FITNESS! WELLNESS

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WARM UP – 6 TO 8 MINUTES

MOBILITY – FOAM ROLL

MUSCULAR STRENGTH – CLEANS/POWER DAY!

1. CLEAN HIGH PULL + HANG CLEAN HIGH PULL- 6 X 4+1 [EVERY 90 SECONDS]

2A. BANDED KB SWINGS- 3 X 10

2B. SINGLE LEG BROAD JUMP- 3 X 5 EACH LEG

2C. OVERHEAD MB THROWS- 3 X 8

 

METABOLIC CONDITIONING – 6 ROUNDS

15 MB SLAMS

1 LAP AROUND BUILDING AS FAST AS POSSIBLE

*1 MINUTE REST*

 

STRETCH/COOL DOWN-

CHILD’S POSE

SADDLE

SEATED STRADDLE

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- TUESDAY 061521 PERSONAL AND GROUP FITNESS! LIFT

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LIFT

So many people (especially women) are scared to lift heavy because they think they are going to get “bulky.” When in reality, lifting and gaining muscle will not bulk you up. The extra muscle will actual raise your metabolic rate, which burns fat, leading to a “leaner” figure!

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY/FLOSSING

MUSCULAR STRENGTH – SHOULDER DAY!

1A. STRICT BARBELL SHOULDER PRESS- 3 X 4 @ 75% WITH A 5 SECOND NEGATIVE

-EVERY 2;30

2A. SINGLE ARM DB PUSH PRESS- 3 X 8 EA (HEAVIER THAN LAST WEEK)

2B. DB LATERAL RAISE- 3 X 10

2C. PLATE CAR DRIVERS- 3 X 20

 

METABOLIC CONDITIONING – 3 ROUNDS

21-15-9

THRUSTERS

SIT UPS

*100 JUMP ROPE AFTER EACH ROUND

STRETCH/COOL DOWN-

CHILD’S POSE

SCORPION

DOWN DOG

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- MONDAY 061421 PERSONAL AND GROUP FITNESS! START STRONG

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START STRONG

IT’S MONDAY! Mondays are great for new starts and fresh beginnings. I encourage everyone to take advantage of the start to a new week and get after those goals that may have taken a backseat over the weekend!

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY

MUSCULAR STRENGTH – LEG/SQUAT DAY

1. BACK SQUAT- 3 X 4 @ 75% WITH A 5 SECOND NEGATIVE

-ONE SET EVERY 2:30 MINUTES

2A. BACK RACK REVERSE LUNGES- 3 X 8 EACH LEG

2B. CYCLIST SQUATS- 3 X 12

2C. PLANK LEG LIFTS- 3 X 15 EACH LEG

 

METABOLIC CONDITIONING – 16 MINUTE AMRAP!

16 DB STEP LUNGES

16 DB SEE THE LIGHT SIT UPS

16 RENEGADE ROWS

STRETCH/COOL DOWN-

LIZARD

RUNNERS STRETCH

SQUAT HOLD STRETCH

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- FRIDAY 061121 PERSONAL AND GROUP FITNESS! WEEKEND

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WEEKEND

The weekend is just about here! That doesn’t mean blow all your hard work during the week out of the water. Go into the weekend with your health, wellness, and goals in mind. Focus on how your decisions will make you feel after the fact. Skipping that workout/walk/outdoor physical activity? Over eating and/or drinking? Not getting proper rest? Take inventory on how your weekend decisions make you feel!

WARM UP – 6 TO 8 MINUTES

MOBILITY – THORACIC MOBILITY/BACK FOAM ROLL

MUSCULAR STRENGTH – DEADLIFT DAY!

1. DEADLIFT- 4 X 5 @70% WITH A 5 SECOND NEGATIVE

2A. BARBELL HIP THRUSTS- 3 X 8 WITH A 3 SECOND NEGATIVE

2B. SINGLE ARM DB BENT ROWS- 3 X 8 EACH

2C. BAND RESISTED DEAD BUGS- 3 X 20

 

METABOLIC CONDITIONING – 15 MINUTE AMRAP

20 KB SWINGS

20 PULL UPS

20 BURPEES

*AT THE 5 MINUTE MARK- 15 REPS OF EACH

*AT THE 10 MINUTE MARK- 10 REPS OF EACH

 

STRETCH/COOL DOWN-

BAND HAMSTRING STRETCHES

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- THURSDAY 061021 PERSONAL AND GROUP FITNESS! CHANGE

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CHANGE

In life, as in training, change is so necessary. In order to grow and progress, we must reevaluate our daily routines and habits and adjust according to our goals!

WARM UP – 6 TO 8 MINUTES

MOBILITY – CHEST OPENERS

MUSCULAR STRENGTH – CHEST/TRICEP DAY!

1. BENCH PRESS- 4 X 5 @ 70% WITH A 5 SECOND NEGATIVE

2A. ALTERNATING DB INCLINE BENCH PRESS- 3 X 8 EACH

2B. OVERHEAD DB TRICEP EXTENSION- 3 X 12

2C. PUSH UPS- 3 X MAX EFFORT

 

METABOLIC CONDITIONING – 3 ROUNDS

40 SECONDS ON/20 SECONDS OFF

-ROPES

-MOUNTAIN CLIMBERS

-SKATER HOPS

-BENCH DIPS

-SUMO DEADLIFT HIGH PULLS

-STAIRS

STRETCH/COOL DOWN-

CHILD’S POSE

SCORPION

DOWN DOG

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- WEDNESDAY 060921 PERSONAL AND GROUP FITNESS! PROGRESS

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WARM UP – 6 TO 8 MINUTES

MOBILITY – FOAM ROLL

MUSCULAR STRENGTH – CLEANS/POWER DAY!

1. CLEAN HIGH PULL + HANG CLEAN HIGH PULL- 6 X 3+2 [EVERY 90 SECONDS]

2A. DB SQUAT JUMP + BROAD JUMP- 3 X 6+3

2B. MB SLAM- 3 X 12

2C. SPRINT- 3 X 80 YARDS

 

METABOLIC CONDITIONING – 8 ROUNDS FOR TIME

8 BOX JUMPS

8 ALTERNATING DB SNATCH

8 SIT UPS

 

STRETCH/COOL DOWN-

CHILD’S POSE

SADDLE

SEATED STRADDLE

 

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED- MONDAY 060721 PERSONAL AND GROUP FITNESS! WEEK 2

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WEEK 2

We are starting week 2 of our 6-week eccentric training. The weight is increasing, but the tempo stays the same. We want to make sure that we do not compromise our time under tension as we increase the load. Use a partner to count for you to hold you true to that 5 second negative.

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY

MUSCULAR STRENGTH – LEG/SQUAT DAY

1. BACK SQUAT- 4 X 5 @ 70% WITH A 5 SECOND NEGATIVE

-ONE SET EVERY 2 MINUTES

2A. DB STEP UPS- 3 X 8 EACH LEG

2B. SINGLE LEG DB RDL- 3 X 8EACH LEG

2C. PLANK LEG LIFTS- 3 X 10 EACH LEG

 

METABOLIC CONDITIONING – FOR TIME!

3 LAPS AROUND BUILDING

30-20-10

WALL BALL S

V UPS

3 LAPS AROUND BUILDING

STRETCH/COOL DOWN-

LIZARD

RUNNERS STRETCH

SQUAT HOLD STRETCH

 

http://WWW.COACHJOEYBARBERA.COM

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Temple Fitness

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Temple Fitness is at Temple Fitness.
Temple Fitness
Shoulder limitation when squatting? Use a yoke barbell !

Wether your injured or just have lack of mobility to hold a barbell on your back , you can still #backsquat with this helpful yoke barbell !

Sarah recently injured her shoulder ! We still got our squats in !!! Make it happen 💪🏼

#
#templefitnessfranklin #franklin #franklintn #thompsonsstation #thompsonsstationtn #leipersfork #springhilltn #nashvillefitness #nashvillefit #nashvillefitfam #nashvillegym #nashvillegyms
#franklinfitness
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Temple Fitness
Seasons look different for all of us !

12 years ago my husband and I prayed to find our calling. Time and time again it was revealed to open a gym and coach people to better health.

We jumped out on a limb with a small loan for my mom and dad , trust in God and began our journey with Temple Fitness!

Has it been easy, absolutely not, has it been worth it, Yes absolutely!

I love coaching people to become healthy and fit! Do I always feel at the top of my game? Do I always feel lean? Do I always look ripped?

No! But over the years I’ve always been healthy, I have not always been super lean,I have not always been ripped, I have not always been bikini comp ready! But, again I remain fit, Strong, healthy, the best me I can be during this season.

As a fitness enthusiast and trainer I have to say there’s a lot of pressure to look a certain way. I’ll be humbly honest and tell you it’s not always easy, the pressure creeps in. But I remind myself just like I remind all of my Strength Sister‘s and Temple Fitness members that this is about a health journey not a how do I look journey.

So I want to remind myself and you to honor your body….. to focus on healthy to focus on longevity and focus on happiness and 🤩

Embracing your God-given body. I hope this reaches those who need to hear this as much as I do at times.

Always lifting you up Coach Kelly
Temple Fitness
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LOCATION
114 Southeast Parkway Court
Franklin, TN 37064

PHONE NUMBER
(615) 791-0010

E-MAIL
getfit@templefitnessnashville.com