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Calling All Motocross Athletes

Boyce — Sat, 05 Nov 2011 01:20:03 +0000

Zo Center Presents Intense New Workout for Motocross and other Motor Sport Athletes

Motocross Training At Zo Center

The Zo Center is proud to present a very special and unique workout specifically catered to motocross athletes. Motocross is a sport that is equally if not more physically demanding than other sports, and is one that heavily favors the physically fit. With Zo Center's upcoming training regimen, learn how to maximize your body to give yourself a competitive edge on the racetrack.

Below is Part 1 of our BRAND new workout and you can experience it, ABSOLUTELY FREE.

Remember: "You control your bike. Don't let your bike control you!"

MOTOCROSS Fitness HOME TRAINING SYSYTEM for $59.95

MOTOCROSS Fitness 1 month In Gym Training Pack for $495.00

A GREAT 7 DAY “LEAN OUT” MEAL PLAN FOR LADIES

rashawn — Thu, 07 Jul 2011 15:46:12 +0000

Start each morning with the following 15 minute

"Metabo-Blast" routines:

Mon-Wed-Fri

1. Burpees x 50 2. Angel Situps x 50 3. Lunge Jumps x 50

4. Push Ups x50 5. Dolphin Planks x 50 DO THESE FAST!

Tue-Thurs-Sat

1. Sumo Jacks x 50 2. Mason Twist x 50 3. Plank to Pushup x 50

4. 1/2 woman makers 5. Thai Jacks x 50 DO THESE FAST!

This routine is for the working girl! She is busy, demands fun routine, loves carbs, and is tired of not seeing the results she wants!

Sound like you? Here is your solution!

This meal plan is safe, easy to follow, and convenient! Most importantly, the calorie count is so low and protein high, you are guaranteed to lean out super fast!

If you do these workouts in the AM in addition to your Zo training...WOW TIME!

NOTE: 30 to 90 days will do the trick. Use two or three lbs. dumbbells for circuits.

See you all soon!

For more see http: //www.youtube.com/zocenter or call 714-253-4793

Day 1

Meal 1 8:00am - 4 Egg whites + 1 whole egg scrambled with cooking spray, and 1 package Quaker Wild Berry Oatmeal

Meal 2 11:00am - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice.

Meal 3 2:00pm - 1 cup of lean turkey + 1/2 cup of brown rice.

Meal 4 5:00pm - 100 grams of chicken + 2 cups of broccoli (drizzled with olive oil)

Meal 5 8:00m - 1 cup 1-2% cottage cheese or You favorite yogourt + 1 tbsp peanut butter

Calories 1566

Fat 41g

Carb 119g

Protein 178g

So this is a typical day, now the fat is a little high - it should probably be at about 20%, but I will probably still lose weight at this level.

Day 2

Meal 1 8:00am - 2/3 cup Special K Fruit & Yogurt with 1 cup of skim milk (yes...skim)

Meal 2 11:00am - 1 cup of lean turkey + 1/2 cup of beans.

Meal 3 2:00pm - Tuna melt sandwich (1 can of tuna with kraft singles slice and 2 slices of whole wheat bread)

Meal 4 5:00pm - 100 grams of chicken breast with 1/2 cup of 1% cottage cheese and 2 cups of broccoli

Meal 5 8:00m - 1 cup 1-2% cottage cheese or You favorite yogourt + 1 tbsp peanut butter

Calories 1493

Fat 37g

Carbs 124g

Protein 167g

So this is pretty similar to yesterday's meal, but cereal for breakfast.

Day 3

Meal 1 9:00am - Omellette (4 egg whites+1 whole) with 2 whole wheat toast

Meal 2 12:00pm - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice.

Meal 3 3:00pm - 100g of steak + 2 cups of broccoli + 1/2 cup of brown rice

Meal 4 (post workout) 5:00pm - 1 scoop whey protein

Meal 5 6:00pm - 100g of chicken breast + 1/2 cup of brown rice + 1 cup of green beans

Meal 6 9:00pm - 1 scoop whey protein + 1tbsp peanut butter

Calories 1481

Fat 41g

Carb 112g

Protein 170g

Day 4

Meal 1 8:00am - 4 white/1 whole egg scrambled with cooking spray, and 1 package Quaker Wild Berry Oatmeal

Meal 2 11:00am - 1 can of tuna mixed with fat free mayo + 1 cup of brown rice + 2 cups of broccoli.

Meal 3 1:00pm (post workout) - 1 scoop of whey protein

Meal 4 2:00pm - 100g chicken breast + 1/2 cup of 1% cottage cheese + 1/2 cup of brown rice

Meal 5 5:00pm - 100g chicken breast + 2 cups of green beans + 1/2 cup of brown rice

Meal 5 8:00m - 1 cup 1-2% cottage cheese or You favorite yogourt + 1 tbsp peanut butter

Calories 1554

Fat 31g

Carbs 159g

Protein 162g

Day 5

Meal 1 8:00am - Breakfast Fajita (4 egg whites+1 whole egg with a kraft single and flour tortilla)

Meal 2 11:00am - 100g of chicken + 1 cup of brown rice + 2 cups of green beans

Meal 3 1:00pm (post workout) - 1 scoop of whey protein

Meal 4 2:00pm - 100g of chicken + 2 cups of broccoli + 1 cup of brown rice

Meal 5 5:00pm - 100g of chicken + 2 cups of green beans + 1 cup of brown rice

Meal 5 8:00m - 1 cup 1-2% cottage cheese or You favorite yogourt + 1 tbsp peanut butter

Calories 1457

Fats 30g

Carbs 132g

Protein 167g

Day 6

Meal 1 10:00am - 2 sunny side up eggs with 2 whole wheat toast and 1/2 a tomato

Meal 2 1:00pm - 1 scoop whey protein + 1 package of Quaker Wild Berry Medley

Meal 3 3:00pm (post workout) - 1 scoop of whey protein

Meal 4 4:00pm - 100g chicken breast + 1/3 cup mashed potatoes + 1/3 cup 1% cottage cheese + 1 cup lettuce w/ zesty italian dressing

Meal 5 7:00pm - 1 slice of Black Forest Ham with 1 cup of lettuce

Meal 6 10:00pm - 6 hard boiled eggs (2 whole, 4 whites) + 1 tbsp natural peanut butter

Calories 1613

Fats 61g

Carbs 106g

Proteins 164g

Protein intake for this day could have been a little higher.

Day 7

Meal 1 9:00am - 4 white/1 whole egg scrambled with cooking spray, and 1 package Quaker Wild Berry Oatmeal

Meal 2 12:00pm - Ham sandwich (100g of ham+ 2 slices of whole wheat bread)

Meal 3 3:00pm - 3 chicken wings + 2 cups of broccoli + 1/3 cup of brown rice + 1/2 cup cottage cheese

Meal 4 6:00pm - 1 can of tuna + 2 cups of broccoli

Meal 5 8:00m - 1 cup 1-2% cottage cheese or You favorite yogourt + 1 tbsp peanut butter

Calories 1511

Fats 50g

Carbs 111g

Protein 162g

Great Body Weight Routine For Women! Tone It Up!

rashawn — Fri, 23 Jul 2010 17:18:18 +0000

This is a Mon/Wed/Fri or Tue/Thur/Sat Schedule

ZoCenter.com Fitness System

Can be done at gym or at home!

Begin and End Each Circuit With a 10 Minute 30/30 Sprint (Walk on 3.5/Sprint on a 7 or higher)

Google Image Exercises that you are unfamiliar with! GOOD LUCK!

Workout 1: Upper Body and Abs

Perform three sets of each exercise with a rep range of 10-15, with the exception of Russian Twists which should be in the 25-50 rep range.

Close Grip Pushups (mainly working triceps and chest.)

Chin-ups (for back and biceps)

Decline pushups on Stability Ball (chest and shoulders)

Russian Twists (abs)

Supermans (hits the lower back)

Planks (1 minute hold for your total core)

Workout 2: Lower Body and Abs

Perform the following exercises in superset fashion, completing two sets of 25 reps each. Take only minimal rest between supersets, keeping rest time under 90 seconds.

Sissy Squats

V-Ups

Jumping Split Squats

Jump Rope on Toes (1-2 minute duration)

Hip Raises with Feet on Stability Ball

Double Crunches

Hover Squats

Plie Stance Deadlifts

Workout 3: Total Body Killer

This is a circuit style workout. Perform each exercise with no rest in the 10-15 rep range. Complete the entire circuit three to four times.

Pull-ups (assisted, if necessary)

Hanging Leg Raises

Spiderman Pushups

Side Planks with Leg Lifts

Wall Sits

Bulgarian Squats

Walking Lunges

Burpees with Pushups

So, with little to no preparation, anyone can begin building a rock hard body with superior strength.

Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!

Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed

Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does

Yoga Cobbler’s Table Sequence for Energy

drin — Tue, 06 Jul 2010 01:24:49 +0000

The cobbler's table sequence in yoga is a great energizing sequence of yoga poses. Learn how to do the cobbler's table sequence of yoga exercises with tips from a yoga instructor in this free yoga video.

Week 1 for 100 Push Up Training

ChengXin — Thu, 24 Jun 2010 01:24:20 +0000

See the Main Article if you accidentally landed on this post.

Based on your test result, choose from the top most columns and follow the suggested number of push ups per set.

Week 1

	up to 5 push ups	6-10 push ups	11-15 push ups
Day 1 rest 60 seconds between each set (longer if needed)
Set 1	2	6	10
Set 2	3	6	12
Set 3	2	4	7
Set 4	2	4	7
Set 5	max (at least 3)	max (at least 5)	max (at least 9)
Day 2 rest 90 seconds between each set (longer if needed)
Set 1	3	6	10
Set 2	4	8	12
Set 3	2	8	8
Set 4	3	6	8
Set 5	max (at least 4)	max (at least 7)	max (at least 12)
Day 3 rest 120 seconds between each set (longer if needed)
Set 1	4	8	11
Set 2	5	10	15
Set 3	4	7	9
Set 4	4	7	9
Set 5	max (at least 5)	max (at least 10)	max (at least 13)

If for some reason you have found Week 1 difficult, it would be good to repeat it. If you were able to manage well, congratulations and move on to Week 2

__________________________________________________________________________________________________

Week 6 for 100 Push Up Training

ChengXin — Thu, 24 Jun 2010 01:11:21 +0000

See the Main Article if you accidentally landed on this post.

Congratulate yourself for finishing the previous Weeks. It hasn't been easy and here now, it will even be tougher. Find the appropriate column depending on your latest test result.

Week 6

	31-35 push ups	36 -40 push ups	>40 push ups
Day 1 rest 60 seconds between each set (longer if needed)
Set 1	25	40	45
Set 2	30	50	55
Set 3	20	25	35
Set 4	15	25	30
Set 5	max (at least 40)	max (at least 50)	max (at least 55)
Day 2 rest 45 seconds between each set (longer if needed)
Set 1	14	20	22
Set 2	14	20	22
Set 3	15	23	30
Set 4	15	23	30
Set 5	14	20	24
Set 6	14	20	24
Set 7	10	18	18
Set 8	10	18	18
Set 9	max (at least 44)	max (at least 53)	max (at least 58)
Day 3 rest 45 seconds between each set (longer if needed)
Set 1	13	22	26
Set 2	13	22	26
Set 3	17	30	33
Set 4	17	30	33
Set 5	16	25	26
Set 6	16	25	26
Set 7	14	18	22
Set 8	14	18	22
Set 9	max (at least 50)	max (at least 55)	max (at least 60)

You can be the best judge for your body. Take one final test and see if you can manage to belong to the powerful people. If not, don't worry. Do again this Week's sets and you are already in the process of becoming. Congratulations!

Week 4 for 100 Push Up Training

ChengXin — Thu, 24 Jun 2010 00:56:18 +0000

See the Main Article if you accidentally landed on this post.

Week 4

	16-20 push ups	21-25 push ups	>25 push ups
Day 1 rest 60 seconds between each set (longer if needed)
Set 1	12	18	21
Set 2	14	22	25
Set 3	11	16	21
Set 4	10	16	21
Set 5	max (at least 16)	max (at least 25)	max (at least 32)
Day 2 rest 90 seconds between each set (longer if needed)
Set 1	14	20	25
Set 2	16	25	29
Set 3	12	20	25
Set 4	12	20	25
Set 5	max (at least 18)	max (at least 28)	max (at least 36)
Day 3 rest 120 seconds between each set (longer if needed)
Set 1	16	23	29
Set 2	18	28	33
Set 3	13	23	29
Set 4	13	23	29
Set 5	max (at least 20)	max (at least 33)	max (at least 40)

You've done a great job if you have finished this module comfortably. It's time to do another evaluation test before moving on to Week 5.

_______________________________________________________________________________________________

Week 5 for 100 Push Up Training

ChengXin — Thu, 24 Jun 2010 00:55:38 +0000

See the Main Article if you accidentally landed on this post.

You should feel stronger by now after finishing the previous Weeks. This time, you will be doing more sets so you will need more time for this week's workout.

Week 5

	31-35 push ups	36 -40 push ups	>40 push ups
Day 1 rest 60 seconds between each set (longer if needed)
Set 1	17	28	36
Set 2	19	35	40
Set 3	15	25	30
Set 4	15	22	24
Set 5	max (at least 20)	max (at least 35)	max (at least 40)
Day 2 rest 45 seconds between each set (longer if needed)
Set 1	10	18	19
Set 2	10	18	19
Set 3	13	20	22
Set 4	13	20	22
Set 5	10	14	18
Set 6	10	14	18
Set 7	9	16	22
Set 8	max (at least 20)	max (at least 40)	max (at least 45)
Day 3 rest 45 seconds between each set (longer if needed)
Set 1	13	18	20
Set 2	13	18	20
Set 3	15	20	24
Set 4	15	20	24
Set 5	12	17	20
Set 6	12	17	20
Set 7	10	20	22
Set 8	max (at least 30)	max (at least 45)	max (at least 50)

Take another evaluation test before proceeding for the last week, Week 6. If you think you didn't do well, feel free to repeat the sets before you take the test.

____________________________________________________________________________________________

Week 3 for 100 Push Up Training

ChengXin — Thu, 24 Jun 2010 00:48:53 +0000

See the Main Article if you accidentally landed on this post.

If you finished Week 1 and 2, Congratulations for having reached this far! Here's a more challenging workout for the week.

Week 3

	16-20 push ups	21-25 push ups	>25 push ups
Day 1 rest 60 seconds between each set (longer if needed)
Set 1	10	12	14
Set 2	12	17	18
Set 3	7	13	14
Set 4	7	13	14
Set 5	max (at least 9)	max (at least 17)	max (at least 20)
Day 2 rest 90 seconds between each set (longer if needed)
Set 1	10	14	20
Set 2	12	19	25
Set 3	8	14	15
Set 4	8	14	15
Set 5	max (at least 12)	max (at least 19)	max (at least 25)
Day 3 rest 120 seconds between each set (longer if needed)
Set 1	11	16	22
Set 2	13	21	30
Set 3	9	15	20
Set 4	9	15	20
Set 5	max (at least 13)	max (at least 21)	max (at least 28)

If you were able to finish the module without difficulty , continue to Module 4. Otherwise repeat it and prepare yourself for another week of greater challenge.

________________________________________________________________________________________________

Week 2 for 100 Push Up Training

ChengXin — Wed, 23 Jun 2010 21:59:20 +0000

See the Main Article if you accidentally landed on this post.

Week 2

	up to 5 push ups	6-10 push ups	11-20 push ups
Day 1 rest 60 seconds between each set (longer if needed)
Set 1	4	9	14
Set 2	6	11	14
Set 3	4	8	10
Set 4	4	8	10
Set 5	max (at least 6)	max (at least 11)	max (at least 15)
Day 2 rest 90 seconds between each set (longer if needed)
Set 1	5	10	14
Set 2	6	12	16
Set 3	4	9	12
Set 4	4	9	12
Set 5	max (at least 7)	max (at least 13)	max (at least 17)
Day 3 rest 120 seconds between each set (longer if needed)
Set 1	5	12	16
Set 2	7	13	17
Set 3	5	10	14
Set 4	5	10	14
Set 5	max (at least 8)	max (at least 15)	max (at least 20)

After doing the last day work-out, it's time to check your progress. Do as many good push ups as you can manage and check for any improvement using the Evaluation Table. It will depend on your result if you would have to repeat Week 1 and 2 or proceed to Week 3.

__________________________________________________________________________________________

Personal Training, Weight Loss, Martial Arts, MMA, Brazilian Jiu Jitsu, Exercise, Fitness, Core Training, Yoga, Karate, Kungfu, Judo, Wrestling, Grappling - Mixed Arts Dojo School & Training Center Class » Fitness and Health Information

Calling All Motocross Athletes

Zo Center Presents Intense New Workout for Motocross and other Motor Sport Athletes

Below is Part 1 of our BRAND new workout and you can experience it, ABSOLUTELY FREE.

Remember: "You control your bike. Don't let your bike control you!"

Purchase Your Six Week DVD set while supplies last! Order by November 30, and receive a FREE nutrition workbook and training calendar!

A GREAT 7 DAY “LEAN OUT” MEAL PLAN FOR LADIES

Great Body Weight Routine For Women! Tone It Up!

This is a Mon/Wed/Fri or Tue/Thur/Sat Schedule

ZoCenter.com Fitness System

Can be done at gym or at home!

Begin and End Each Circuit With a 10 Minute 30/30 Sprint (Walk on 3.5/Sprint on a 7 or higher)

Workout 1: Upper Body and Abs

Workout 2: Lower Body and Abs

Workout 3: Total Body Killer

Yoga Cobbler’s Table Sequence for Energy

Week 1 for 100 Push Up Training

Week 1

Week 6 for 100 Push Up Training

Week 6

Week 4 for 100 Push Up Training

Week 4

Week 5 for 100 Push Up Training

Week 5

Week 3 for 100 Push Up Training

Week 3

Week 2 for 100 Push Up Training

Week 2