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Tony's Cross Train Workout #3 is here!

CROSS TRAIN WORKOUT #3

Welcome everyone to Workout #3. Again with emphasis on the big working muscles (Quads, Hamstrings and Calfs).

Equipment needed for this routine. AMT machine, heavy pair of dumbbells, aerobic step with 3 risers on each side, seated leg curl machine or lying prone leg curl machine, smith machine (for heel raises at a angle).

In this sequence it will consist of five cross training stations. We’ll include some heavy sets, higher reps but with some slow counts and longer pauses at top or bottom of each rep. Perform 4 to 5 complete rounds with 3 to 4 minute breaks in between rounds.

1# Go directly to the AMT (resistance on 5 or 8) for 3 minutes.

2# Grab those heavy pair of dumbbells: Perform 15 slow stationary dumbbell squats while counting 5 down and 5 up (this... Read More

Elmdale Wellness Center offering special Self Defense class for Female Runners!

Female runners often worry about being attacked while they're out running the city streets, trails, and sidewalks. Learn how to avoid becoming a target of an attack from an officer with the Hutchinson Police Department. Then, learn basic moves to fend off an assailant from an instructor trained in martial arts.

When:  Mondays, Tuesdays, & Wednesdays on March 5-28 from 6:30-7:30 p.m.

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Meet Tony Ojeda - 2012 Run for the Rocks Personal Trainer

Run for the Rocks is thrilled to introduce personal trainer Tony Ojeda! Tony is a trainer at Elmdale Wellness Center with 25 years of personal training experience and a BS in Exercise Science. Tony has agreed to share his knowledge with Run for the Rocks in 2012 through tips, short training workouts and articles about issues that matter to runners! Tony's training tips will be featured in our news section each week and he will be tweeting tips on Tuesdays so don't forget to follow us on Twitter to get Tony's exclusive training tips! We will also feature an article from Tony each month in our newsletter and you can always find his exclusive workouts and tips in the training section of the website. We hope you will enjoy all of the great tips Tony has to share with you as your train for the 2012 Run for the Rocks. Be sure to come back each week for more great tips or visit Tony at Elmdale Wellness Center in Hutchinson!

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