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DC FIT
DC FIT
Personal Training at DC YKV
Derek Chow will work one-on-one with you to create a plan that works best for you and only you! With extensive training experience as an Athlete and in-depth knowledge of the Human Body, Human Physiology, and Human Anatomy as an RMT, Derek has an array of training methods to not only enable you to accomplish, but exceed your Lifestyle and Fitness Goals.
Strength Training
Flexibility Training
Plyometrics
Core work
Balance and Co-ordination
Agility work
Boxing
High Intensity Interval Training
Derek's October Fitness Challenge
High Intensity Interval Training Bootcamp
10 # of Exercises
20 Secs ON
10 Secs REST
6 Rounds
Level 1
Beginner
Level 2
Intermediate
1. Walking on the Spot
2. Jumping Jacks (Half)
3. Skater Jumps (Narrow)
4. Mountain Climbers
5. Butt Kickers
6. Half Squat + Side Steps
7. Burpees
8. Knee-Ups
9. Side Reaches
10. Split Shuffles
1. Sprints (On the Spot)
2. Jumping Jacks (Full)
3. Skater Jumps
4. Mountain Climbers
5. Butt Kickers
6. Squats
7. Burpees
8. Running Knee-Ups
9. Speed Punches
10. Reverse Lunges
Level 3
Advanced
1. Sprints (High Knees)
2. Star Bursts
3. Skater Jumps (Wide)
4. Mountain Climbers (Fast)
5. Butt Kickers (Fast)
6. Jump Squats
7. Burpees (w. Push Ups)
8. Running Knee-Ups (Fast)
9. Speed Punches (w. High/Low)
10. Super Marios
1. Walking on the Spot
Demos - How to perform each exercise
1. Sprints (On the Spot)
2. Jumping Jacks (Half)
3. Skater Jumps (Narrow)
2. Jumping Jacks (Full)
3. Skater Jumps
4. Mountain Climbers
5. Butt Kickers
4. Mountain Climbers
5. Butt Kickers
6. Half Squats + Side Steps
7. Burpees
8. Running Knee-Ups
6. Squats
7. Burpees
8. Running Knee-Ups
9. Side Reaches
10. Split Shuffles
9. Speed Punches
10. Reverse Lunges
1. Sprints (High Knees)
2. Star Bursts
3. Skater Jumps (Wide)
4. Mountain Climbers (Fast)
5. Butt Kickers (Fast)
6. Jump Squats
7. Burpees (w. Push Ups)
8. Running Knee-Ups (Fast)
9. Speed Punches (High/Low)
10. Super Marios
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