SOHI Blog

Friday, November 25th, 2011  
Posted by Megan as Boot Camp

B&W SOHI

Today through Nov. 27 get 1/2 off all boot camps for 2 or 3 times a week for 6 weeks ONLY. Just click on the link to our Boot Camp page and purchase on PayPal. Print your receipt and redeem at any time.

Tuesday, November 15th, 2011  
Posted by Megan as High Intensity Training

Hell on Wheels by Fu Manchu

Friday, June 3rd, 2011  
Posted by Megan as Training

new men class resize

For all those who are new to SOHI! We want to tell you a little about our boot camps.

At SOHI, we expect your body to change in our classes. In as little as two weeks you should see results in weight loss, inches lost, improved cardio and strength gains. We have proven results of people losing 20-30 pounds in 12 weeks! You will burn 800-900 calories per class doing sports drills and using various equipment, while at the same time having fun.

We also know that your eating is a huge part of your results, as we give you an eating plan to follow, not a calorie restriction. We are here to help you get faster, stronger, leaner, and maybe even a little meaner :) .

We also do not believe in making our boot camp classes HUGE. Our trainers want your experience to be personalized and focused on you and your form, so we limit our class size.

Tuesday, May 24th, 2011  
Posted by Megan as Boot Camp, Training

Boot Camp

Always wanted to try a SOHI boot camp, but wanted something closer to home? We will now be having boot camp classes in Pearl City beginning June 14th. They will be on Tuesdays and Thursdays 6pm-7pm with Stephanie. Contact us for location and sign-up.

Wednesday, May 18th, 2011  
Posted by Megan as Training

Saturday, April 30th, 2011  
Posted by Megan as High Intensity Training

The following is a pyramid workout and the exercises are done as 6 reps, then 12 reps, then 18 reps, then 12, then back to 6. For example, I did all 4 exercises doing 6 reps on each, then repeated all 4 doing 12 reps each, then 18, etc. There is no rest between sets and you will need 2 kettlebells or dumbbells for this exercise.

For the first exercise begin in the squat position with kettlebells positioned between your feet. Kick your feet back so you are in the plank position with one hand on each kettlebell and legs together. Without pause, split your legs apart and return them back together. Then hop into a squat position with your kettlebells still on the ground. You then jump squat holding both kettlebells. Repeat until you complete your reps.

Kettlebell upright row – have one kettlebell in front of you while in a squat position. With one arm pull the kettlebell towards your chin with your elbow to the sky while standing upright. Return to the squat position and alternate hands again pulling the kettlebell towards your chin in the same manner. Alternate until you complete the number of reps.

Sideways squat thrusts – alternating one on each side. With hands on the ground, slightly twist your torso and squat thrust to one side. Return to center and jump up then squat thrust to the opposite side. Repeat until you complete the number of reps.

Reverse kettlebell lunge – holding one kettlebell overhead with both hands, step back into a lunge. Alternate your feet until you complete the reps. Be sure to keep your knee behind your toe in this exercise.

Thunder Kiss ‘65 by White Zombie

Friday, March 25th, 2011  
Posted by Megan as High Intensity Training

Do these 5 exercises one after another without a break. Pick a weight where you can do all of them for an entire minute each. Do this workout as many times as you are able with short minute breaks between each set.

First exercise: Start in a squat with dumbbells on the ground between your feet, back flat and knees not over your toes. Jump up with weights, pulling legs together and pressing up the dumbbells. Then jump back down to a squat with the dumbbells back in starting position. Repeat for 1 minute.

Second exercise: While holding the weights on the ground, do a mountain climber switch legs back and forth putting your front foot as far up front as you can. Repeat for 1 minute.

Third exercise: Still holding the dumbbells, do a push-up and then twist onto your side pulling up one dumbbell with the end facing towards the sky. Let your feet naturally twist until they and you are on your side. Then push-up again and do the other side. Repeat for 1 minute.

Fourth exercise: Get in a sit-up position and keeping the dumbbells on (one on each) your shoulders, sit-up and twist until the end of one dumbbell touches the opposite thigh. Then go back down and do the same to the other side. Repeat for 1 minute.

Fifth exercise: With your dumbbells by your side, lunge (not letting your knee go over your toe) crossing your front foot in front and do a full bicep curl with your weights. Then push off your front foot and go back to the middle standing then lunge to the other side and do a full bicep curl. Repeat for 1 minute.

Good Luck!

I Want It All / We Will Rock You Mash-Up (feat. Armageddon aka Geddy) Queen – Sucker Punch Soundtrack

Friday, March 4th, 2011  
Posted by Megan as High Intensity Training

I chose to use 10 lb weights for this workout. Pick a weight where you can do 2-3 sets.

First set up your timer for two 1 minute intervals or for a 1 minute and two 30 second intervals, so you can be reminded when to switch legs on the second exercise.

For the first exercise, get in a high plank or push-up position with each hand holding a dumbbell. A modification would be that you do the push-ups on your knees. Make sure your back is flat and your bootie is down while doing the push-ups to 90 degrees. Then immediately do a one arm row by pulling your right hand up to your chest while maintaining the push-up position, keeping your elbow pointed up to the sky and your arm close to your side. Repeat this with your left hand. Then with both hands back on the ground holding the dumbbells, hop both feet up together towards your hands so you can quickly stand up and hop as high as you can. Then go back down into a push-up position. Repeat this exercise without stopping for one minute. Immediately go to the second exercise.

For the one-legged burpee, keep the dumbbells in your hands and on the ground and start in a push-up position with one foot up and one foot on the ground. Hop the foot on the ground towards your hands and then stand up and hop on that one foot. Then hop back down on the same foot and repeat for 30 seconds. Do the same with your left foot for 30 seconds.

If you are using a heavier weight, you may only be able to repeat this two times. If using a lighter weight, try to repeat it three times for a cardio and weight lifting workout.

Arm Over Arm by Screaming Females

Wednesday, February 23rd, 2011  
Posted by Megan as Training

Thank you to our SOHI Man.

Sunday, February 6th, 2011  
Posted by Megan as Training

This bleacher/stairs workout can be varied with lower or higher sets to fit your fitness level. Our workout was:

Run bleachers with 5 push-ups at the top and run back down the stairs – 6 times
Run stairs with high knees with 5 dips at the top and run back down the stairs – 6 times
Repeat this 3 times

Bear crawl backwards up a steep hill to the top and run down
Lunge up the same hill to the top and run down
Sprint up the same hill to the top and run down
Repeat this 3 times

Spinney by Andrew Bird
My Body by Young The Giant

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