Total Gym Workouts – Perfect For Kids & Teens
How to Motivate Kids and Teens in Sports, with Total Gym Exercises
GRAVITY Sessions at Fitness Republic
An interesting thing happened to me a few months back…
I am the type of person who is always planning new workouts, combinations, music, and so much more, at my studio, Fitness Republic in Vero Beach, FL. At the beginning of February, my 13 year old daughter told she had to run a mile for gym class. In Florida, the state standard for a 13-year old girl to run a mile, is 8:13, which is a pretty good pace for many people. My daughter came home with a “C” on her report card for gym. Being that fitness consumes my world just about every day, I was shocked. I asked what had happened, and she told me about the mile requirement. I asked her what her time was. She said “18 minutes.”
“Excuse me?” I said, “Not on my watch. Lace up your sneakers RIGHT NOW!”
We hit the pavement. I told her that no matter what, we were not going to stop running that mile until we were done. We came in at 13 minutes … not bad for a first attempt at progress. I told her this was just the beginning and after we finished that first mile together, I asked her what her teacher does to help condition her class.
“Nothing,” she exclaimed disappointingly. He just tells us that he can run a mile in 6 minutes, and we have to try harder. Have teachers lost their passion?
My daughter has two really good friends. Like many teenagers, they all have an element of laziness tucked in there, so I thought she’d need some buddies to help her on her new journey. I told her to get them ready as well.
“For what?” she asked.
“Because we are going to flip this.” I said.
For the next six weeks, the three of them met me twice a week for strength training. I had them doing two workouts a week on the Total Gym GTS. And they loved it. My goal was to get their fast twitch muscles activated and enhanced.
This is what we did:
- Plyo Alternating Leg Squats
- Plyo Pull-ups
- Plyo Shoulder Presses to get their big muscles firing.
- Then, Cardio Pull to get their tickers up.
- Static Equilibrium Chest Press,
- Static Equilibrium Rows
- Upright Supine Pull-downs.
- Leg Cables finished the workout.
Work out with your kids. Good for you and good for them!
We started off gently with lesser reps and time and slowly built up to about a 45-minute workout. Over the 6 weeks, their incline levels increased slowly but surely. Their stamina and muscle growth really improved, and their flexibility and range of motion was so much better. And, the best part of it all was that we were having FUN in the process and really enjoying themselves. Now, isn’t that what it is all about? Making gains and having a ball while doing it. Maybe that’s not what it’s about for their gym teacher, but it certainly is for a Dad.
In addition to the workouts on the GTS, we ran four days a week. And when it was time to run the race, she crossed the finish line in … wait for it … 8:02! Fantastic! She laid it all out there on the track. The gym teacher offered up a brief smile and said a meek “good job,” realizing that young woman had just cut her time in half and he didn’t have anything to do with it!
She came in 4th place out of 22 kids and was the first girl to cross the line in her class. She couldn’t thank me enough for helping her, but any parent knows that we will stop at nothing to help our children.
So much can be achieved with the right motivation. If we can just put the right people in the right places, we can ensure success. For her, it is Dad, for me, it is the knowledge that I have access to a great piece of fitness equipment. The GTS.
And now, even though the race is over, my daughter and her friends are still training on the GTS with me, because they enjoy it so much! You can’t beat quality time with your children while getting them fit!
To talk more about training on a Total Gym GTS contact 858 764 0055 or CLICK HERE.
About the Author
Jon D’Alessio has been a Certified Personal Trainer since 1995 and a GRAVITY Master Trainer since 2005. With his wife Brandie, together they own their own a private training studio, Fitness Republic, in Vero Beach, FL. Through a tailored approach of regular fitness activities, guided fitness programs and education, Jon helps his clients accomplish anything, no matter how big or how small.