RF News

 

 

 

 

Summer is wrapping up, come back to the City FAM! RF has been busy this summer making adding some new equipment, adding new trainers and new BABIES! Congrats Dennis and Annie on Lucas. Gus's forever best friend <3. 

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Meet Remorca's newest trainers, Jillian Schemer and Sharon Armstrong! Follow then on Instagram @jilliann_schembri & @pineapple.yogi 

@jilliann_schembri

@jilliann_schembri

@pineapple.yogi

@pineapple.yogi


We will now be offering discounts on Health Warrior products (Superfood!) and offering Eboost pre-workout and Protein in-house, as well as several other Probiotics, Veggie Fixes, and energy supplements from Eboost. Meg is an ambassador for both now! 

@meg_takacs

@meg_takacs

"5 Of My Favorite Treadmill Workouts to Heat It UP This December"

By: @Meg_Takacs 

1. 25 Min – Advanced: Progression Intervals

Warmup 2 minutes at 5.0 / Walk 1 minute

2 minutes at 7.5, 1 min at 8.5, 1 min at 9.0 (REPEAT X4)

THEN Walk 1 minute

1 minute at 9.5-10.0, Walk 1 minute, 1 minute at 9.5, Walk 1 minute

2. 45 Min – Advanced: TEMPO Intervals

5 minute warm-up at 5.5  / 1 min walk at 3.0

10 minutes at 7.5, Walk 1 minute 10 minutes at 8.0, Walk 1 minute, 10 minutes at 8.5

Walk 2  minutes

5 minute cool down at 5.0

3. 40 Min – Intermediate: Active & Passive Recovery HIIT Intervals

Jog 3 minutes at 5.0 / Walk 2 minutes at 3.0

Run 2 minutes at 5.5 / Run 1 minute at 5.0 / Run 2 minutes at 5.6 / Run 1 minute at 5.0 / Run 2 minute at 5.7 / Run 1 minute at 5.0 / Run 2 minutes at 5.8/ Run 1 minute at 5.0 / Run two minutes at 5.9 / Run 1 minute at 5.0 / Run 2 minutes at 6.0  

Walk 3 minutes at 3.0

THEN

Run 1 minutes at 6.0 / Walk 1 min 3.0

Run 1 minute at 6.1 / Walk 1 min 3.0

Run 1 minute at 6.2 / Walk 1 min 3.0

Run 1 minute at 6.3 / Walk 1 minute at 3.0

Run 1 minute at 6.4 / Walk 1 minute at 3.0

Run 1 minute at 6.5 / Walk 1 minute at 3.0

4. 25 Min- Intermediate HIIT

 Warm up: 2 minute at 5.5 / 1 minute at 3.0

1 minute at 6.0, 6.2, 6.4 / 2 minutes at 5.0, 5.2, 5.4 — Repeat X3 (18 minutes) 

Walk 1 minute at 3.0 / 1 minute at 6.0 / 1 minute at 3.0 / 2 minutes at 6.0 / 1 minute at 3.0 / 2 minute at 6.5

5. 20 Min – Beginner HIIT

Walk at 3.0 for 1 minute

Run at 4.6 for 4 minutes / Walk at 3.0 for 1 minute

Run at 5.0 for 2 minutes / Walk at 3.0 for 1 minute

Run at 4.6 for 4 minutes/ Walk at 3.0 for 1 minute

Run at 5.0 for 2 minutes / Walk at 3.0 for 1 min

Run at 5.2 for 2 minutes / Walk at 3.0 for 1 minute

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