BURN BABY BURN!!!!
You don’t know hard work until you’ve been to a Wolf Creek Club cardio class. These classes are designed to get you FIT FAST!
Our workouts are strategically built to keep your body working and getting you results. Clinically proven and backed by science, find out why our instructors are addicted to these 5 moves that maximize your workout to burn fat, build lean muscle and melt away those calories.
Taking the classic push-up airborne will boost your benefits dramatically. Getting your upper body airborne requires muscle power and max effort from your heart. TIP: bending your elbows slightly upon landing will help absorb some of the impact. It’s not easy and not for beginners, so before you try this move make sure you can do three to five classic push-ups first with perfect form.
BURNS 9 CALORIES A MINUTE…
HIGH KNEES SPRINT
“Get Em UP!” Running in place as fast as you can, pulling your knees up as high as you can. This fast pace move gets your heart rate up in seconds. By using your big glute muscles to hoist your legs and keep you moving quickly your heart quickens to keep up. Don’t let your arms swing limp, by pumping them with all your might your knees will pull higher and activate upper body muscles turning this into a full-body all-in-one workout.
BURNS 12 CALORIES A MINUTE…
As far as abs moves go, nothing surpasses the teaser for calorie burn. Studies have found it to be 39% more effective at targeting the rectus abdomimis than a crunch and 266% more effective at targeting the external obliques than a sit-up. The key to getting a good burn is slow and controlled moment. You can do it daily. Aim for three sets of 5 – 10 reps.
BURNS 6 CALORIES A MUNITE…
Of all the moves we do in cardio classes the speed skater yields the biggest burn as it activates all your posterior muscles. In tests it even beat running at a seven-mile-per-hour pace. To maximize this move try doing Tabata Skaters: Go 100% for 20 seconds then rest for 10 seconds. Do this for eight cycles. This type work can double your metabolic rate, and its over in just 4 short minutes!
BURNS 13 CALORIES PER MINUTE…
No muscle is left idle during a burpee. You will work your shoulders, back, chest, arms, abs, glutes, quads, hamstrings and calves! Start with three sets of 10 or cap off your normal workout session with as many reps as you can manage, jumping as high as you can and clap overhead continuing quickly. According to the Journal of Strength and Conditioning Research after 30 seconds of these you’ll get the same metabolism boost as you would form a 30 second all-out sprint!
BURNS 7.5 CALORIES PER MINUTE…
Know that these exercises are serious sculptors as well. Try all 5 of these moves to get some serious calorie burn without a single piece of equipment. If your not able to make it to the Club for cardio class, you can mix and match all of these moves for a fast-and-furious routine or throw one or two into whatever workout your doing for the day.
But remember, in order to get the biggest burn you must give it your ALL!
DO THE WORK to GET RESULTS.
SEE YOU AT THE CLUB!