Extra Mile Fitness

One on one training designed to help you go further.


view:  full / summary

Best Butt Workout

Posted on June 12, 2011 at 9:33 AM Comments comments (237)

I have to admit, when I did this workout, I did not realize exactly how effective it really was....until I tried to sit down the next day!!  Try this for instant lift in the glutes:

Perform one set of each exercise 12 times.  Rest three minutes before the next set.  Complete up to 4 sets of 12.

  • Barbell Lunges
  • Kettlebell split snatch
  • Bulgarian Deadlifts- take the weights all the way to the floor.

Doesn't look like much, but I will personally guarantee it's effectiveness!!!


Posted on July 14, 2010 at 9:35 PM Comments comments (0)

Headed out of town on vacation?  Don't fall of the fitness wagon!  Click the bicycle on the homepage to access the fitness generator.  Enter EMFVacation for the User ID and Workouts for the password.  There is a workout with equipment and one for no equipment. Enjoy!!

Ladies Club first June workout

Posted on June 5, 2010 at 5:34 PM Comments comments (0)

Well, it is in fact the summer, but that hasn't deterred the boot campers of the Ladies Club in the least!!  Here is their workout that they did complete with the 90 degree sun!


Warm up:  Stair Laps x 5 Each way (each stair, every other stair, both feet up each stair)


Circuit #1 (do 4 times)

  • Lateral hops using the lines on the track-3 times down and back
  • Kettlebell One Arm Snatches X 20 each arm
  • Plank ups-5-10 each side depending on your ability
  • Close Grip plank holds for one minute
  • Sprint one lap around the track

Circuit #2 (do 4 times)

  • Crossover Lunges with db press x20 each leg
  • Kettlebell plank rear delt rows
  • Bench Crunchers x20 with a 30 isometric hold at the end
  • Triceps dips
  • 2 50m sprints

Cool down.  And enjoy the next two days!

Time Crunch Circuit Training

Posted on February 25, 2010 at 5:31 PM Comments comments (2)

Circuit Training- More Bang for your Buck

How often when you are pressed for time do you feel like it is your workout that is pushed to the back burner? Instead of axing your workout completely, why not give circuit training a try? Circuit training involves picking 8-12 exercises for different muscle groups and doing them in a non-stop fashion. By doing these exercises without taking any breaks, you can achieve pretty significant gains in just 20 minutes 3-4 times per week. For an additional challenge, you can add cardio intervals, which will further elevate your heart rate and thus burn more calories. Here is an example of a workout you can do at home in less time than it takes to watch your favorite sitcom. Do every exercise 12 times. At the end of the circuit feel free to repeat it up to 5 times.

• Push ups

• Chair dips

• Squats

• One arm dumbbell row

• Biceps curls

• Lunges

• Shoulder press

• Plank holds

o Jump rope 2 minutes

Workout for the week of 2/22/10

Posted on February 19, 2010 at 1:52 PM Comments comments (0)
Work out for week of 2/15/10 Warm up 1 mile stretch resistance training- pyramid sets of 12-10-8. do one set of each exercise in the series break to add weight and do the next set. complete the series befor moving on to the next. series #1 -deadlifts -straight arm pull downs -cable triceps press -cable ab crunch series #2 -elevated DB Plank rows (put your feet on a bence and your hands on another bench in plank position, and do a one arm dumbbell row.) -Barbell Free Weight Squats -Handstand pushups (feet on wall) -kettlebell wood chops series #3 -walking lunge w/ curls -shoulder press -ball walks (in plank position with your feet up on the ball, walk your hands forward and move the ball forward with your shins all the way across the room) -reverse extensions over the ball with the ball on a bench cool down. Have fun- this is what i did today. looking forward to tomorrow morning...