Big night tonight. The Stanley Cup finals for the New England Senior Hockey League are upon us. Whats that? What the hell is the New England Senior Hockey League, you say? Well its only the most competitive sporting league in the Northeast, so shame on you. Exercise RX is set to take the ice tonight at 10:30pm at the Canton Sportsplex in front of a capacity crowd. I would tell you who we are playing, but I am not sure and frankly it doesn't matter. In honor of the Exercise RX guys I thought I would put together a couple of workouts modeled after two of our players.
Joe Santilli Bike Sprint workout
The only thing 'Tilli seems to be interested is bike sprint workouts, so here you go buddy.
15 second sprint, 20 second recovery x 5
30 second sprint, 40 second recovery x 5
20 second sprint, 10 second recovery x 8
Directions: Depending on the type of stationary bike you are on, you will want to use a nice, easy level for your recovery, and bump it to a more aggressive level for the sprint. The longer the sprint the easier the level, on the short sprints get aggressive on a high level. These are harder than they sound.
Ned Havern's Beach Body Pump
Former BC stud, Ned Havern, likes to get into the weight room and just keep carving that rock. He isn't very interested in how high he can jump or what he can bench, he is all show. Here you go Neddy.
Dumbell Incline Bench x 5 reps heavy
Dumbell Row x 5 reps heavy
Stationary reverse lunge x 5ea leg (hold dumbells)
Russian Twists x 5ea
Oblique bridge x 5ea
Try to rip through this for 8 rounds with minimal rest (YouTube exercises). Quality is better than quantity, meaning if you are crushed after 6 circuits, shut her down.
2 comments:
Great post Sweeney...
You might as well start advertising for Burger King and Taco Bell on the blog if you are mentioning Havern and Santilli on a fitness website.
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