{"id":8025,"date":"2018-07-18T16:03:15","date_gmt":"2018-07-18T21:03:15","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=8025"},"modified":"2021-01-28T10:44:10","modified_gmt":"2021-01-28T16:44:10","slug":"teamwork-and-accountability","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2018\/07\/18\/teamwork-and-accountability\/","title":{"rendered":"Teamwork and Accountability"},"content":{"rendered":"<h1 id=\"article-subheading_1-0\" class=\"comp article-subheading\">Fast, Effective Workouts With Both Cardio and Strength Exercises<\/h1>\n<p>I really enjoyed training in a group setting this week at a local facility where the emphasis was on strength and conditioning circuits; engaging fast twitching muscles and stamina.&nbsp;Growing up, I was always active with playing sports.Early on, I played baseball and basketball with soccer as my primary sport of focus from youth, club competitively, to a D2 college program. To be back in a team setting was something that I\u2019ve been missing. Looking over to encourage my teammates, pushing through each exercise, completing those last reps that I didn&#8217;t think I could finish, keeping myself accountable and supporting one another was enjoyable and a void that I filled.<\/p>\n<h3>Some key benefits of HICT or High Intensity Circuit Training includes:<\/h3>\n<ul>\n<li>Increased Caloric Expenditure<\/li>\n<li>Enjoyable fast pace over low intensity, steady state training.<\/li>\n<li>HICT can boost your endurance.<\/li>\n<li>Great for your heart.<\/li>\n<li>Whole body, compound exercises.<\/li>\n<\/ul>\n<p>If working out solo is loosing its intensity, try a group setting and surround yourself with those who push you.<\/p>\n<h3><noscript><img decoding=\"async\" class=\"alignnone size-medium wp-image-8030\" src=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/07\/D1-Indoor-300x300.jpg\" alt width=\"300\" height=\"300\"><\/noscript><img decoding=\"async\" class=\"alignnone size-medium wp-image-8030 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20300%22%3E%3C%2Fsvg%3E\" alt width=\"300\" height=\"300\" data-src=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/07\/D1-Indoor-300x300.jpg\"><\/h3>\n<h3>Here&#8217;s the workout to try!<\/h3>\n<h3>4 Rounds<\/h3>\n<ol>\n<li>Dumbbell weighted-Reverse lunge to high knee (10 on each leg)<\/li>\n<li>Side Shuffle (10m on each side)<\/li>\n<li>5 Burbees<\/li>\n<li>Medicine ball sledgehammer slams (10 on each side)<\/li>\n<li>Medicine ball Russian Twist (10 on each side)<\/li>\n<\/ol>\n<div><\/div>\n<h3>4 Rounds<\/h3>\n<ol>\n<li>Single hand kettle bell swings (5 each hand)<\/li>\n<li>Walking lunge with weight overhead (20 yards)<\/li>\n<li>Mountain Climbers (20 each leg)<\/li>\n<li>V-Up sit-ups (5 each side)<\/li>\n<\/ol>\n<div><\/div>\n<h3>4 Rounds Core<\/h3>\n<ol>\n<li>10 crunches<\/li>\n<li>15 toe touches<\/li>\n<li>20 flutter kicks<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" class=\"alignnone size-medium wp-image-8029\" src=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/07\/D1-field-300x300.jpeg\" alt width=\"300\" height=\"300\"><\/noscript><img decoding=\"async\" class=\"alignnone size-medium wp-image-8029 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20300%22%3E%3C%2Fsvg%3E\" alt width=\"300\" height=\"300\" data-src=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/07\/D1-field-300x300.jpeg\"><\/p>\n<p>&nbsp;<\/p>\n<div class=\"widget-heading--container AuthorSummary-headingContainer\">\n<h3 class=\"widget-heading__title AuthorSummary-heading\" data-gtm-vis-recent-on-screen-507987_411=\"43210\" data-gtm-vis-first-on-screen-507987_411=\"43210\" data-gtm-vis-total-visible-time-507987_411=\"100\" data-gtm-vis-has-fired-507987_411=\"1\">AUTHOR<\/h3>\n<\/div>\n<div class=\"Grid-row\">\n<div class=\"Grid-unit gte-tablet AuthorSummary-gridUnitImage\"><noscript><img decoding=\"async\" class=\"AuthorSummary-img bb-circle-image\" src=\" https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Roy-Montez.jpg \" alt=\"Roy Montez, BeFit Manager\" width=\"100\" height=\"100\"><\/noscript><img decoding=\"async\" class=\"AuthorSummary-img bb-circle-image lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20100%20100%22%3E%3C%2Fsvg%3E\" alt=\"Roy Montez, BeFit Manager\" width=\"100\" height=\"100\" data-src=\" https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Roy-Montez.jpg \"><\/div>\n<div class=\"Grid-unit Grid-unit--stretch AuthorSummary-gridUnitContent\">\n<h4 class=\"AuthorSummary-authorName\"><a href=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Roy-Montez.jpg\">Roy Montez<\/a><\/h4>\n<p class=\"AuthorSummary-content AuthorSummary-p\">Roy Montez, BeFit Manager<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fast, Effective Workouts With Both Cardio and Strength Exercises I really enjoyed training in a group setting this week at a local facility where the emphasis was on strength and conditioning circuits; engaging fast twitching muscles and stamina.&nbsp;Growing up, I was always active with playing sports.Early on, I played baseball and basketball with soccer as [&hellip;]<\/p>\n","protected":false},"author":86,"featured_media":8036,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[43,117],"tags":[53],"class_list":["post-8025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-befit","category-fitness","tag-influencer"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Teamwork and Accountability - Exchange Community Hub<\/title>\n<meta name=\"robots\" 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