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    Get Fit Gang Fitness Program: A 30 Minute Turn Key, Whole Body HIIT Program Made Simple!
    Get Fit Gang Fitness Program: A 30 Minute Turn Key, Whole Body HIIT Program Made Simple!
    Get Fit Gang Fitness Program: A 30 Minute Turn Key, Whole Body HIIT Program Made Simple!
    Ebook120 pages46 minutes

    Get Fit Gang Fitness Program: A 30 Minute Turn Key, Whole Body HIIT Program Made Simple!

    By Katie Wiseman

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    About this ebook

    The Get Fit Gang Fitness Program© Instructional Manual Individual Version is a comprehensive HIIT (high intensity interval training) fitness program designed to be completed in the home or gym solo, or small group. This interval training program is inclusive of all fitness levels, targeting major muscles groups including the heart and lungs and is designed to be completed in just 30 minutes. The program has been taught over the past 16 years on campuses across the state of Texas. It has been refined to become more efficient all while maintaining ease of implementation, requiring minimal space and simple equipment.

    Included in the Get Fit Gang Fitness Program© Instructional Manual Individual Version you will find an introduction about the program, the benefits of each exercise task, a meticulous instructional guide including pictorial supports to teach the “how to” for each of the 11 exercise tasks in the program (both standard and modified form) a time chart, an exercise tracker form, a list of the simple materials required and where they can be purchased and a tear out poster showing the order of each exercise to eliminate the guess work.

    A commitment to this program will increase your stamina, endurance and strength. Strong bodies enjoy hardy immune systems, less fatigue and more cognitive spunk. This program focuses on both muscular strength and cardiovascular endurance; two of the most important aspects of fitness to maintain health and vitality. Don’t delay, start today!

    LanguageEnglish
    PublisherKatie Wiseman
    Release dateMay 7, 2020
    ISBN9780463068779
    Get Fit Gang Fitness Program: A 30 Minute Turn Key, Whole Body HIIT Program Made Simple!
    Author

    Katie Wiseman

    Katie Wiseman, a standout high school girls’ basketball player received all state honors and a full scholarship to Rice University where she played Division I Women’s Basketball. Upon graduation she served as the university’s first graduate assistant in charge of the team’s strength and conditioning program, as well as having on-the-floor coaching responsibilities.Katie earned a Master’s in Teaching during her 2-year stint as a collegiate coach, whereupon she entered the high school coaching ranks for an additional three years before she took a hiatus to raise her four children. While at home with her brood, Katie received three U.S. utility patents for innovative sports training devises for young children and those with special disabilities.She also holds a Master’s degree in Educational Psychology, the field of study that focuses on the behavior of learning, and completed Texas’ Administrative and Leadership certification to serve as principal of a school.Katie has been a teacher and coach for over three decades, teaching the Get Fit Gang Fitness Program over the past 16 years. She lives in Houston, Texas and is the successful mother of four grown children who enjoys spending time practicing yoga, reading and taking the short trip down south to walk along the beach.

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      Book preview

      Get Fit Gang Fitness Program - Katie Wiseman

      Acknowledgements

      Without the assistance of two very important people, and the most influential person in my life, this project would still be embedded within my mind, as it has been for the past 16 years.  

      The first is my photographer extraordinaire, Billy Morquecho. After 3 sessions and hundreds of shots, Billy created the series of photos that follow. I hope they will serve to guide you to create clean lines and proper body alignment as you move toward increasing strength and endurance of mind and body (Contact info @billymorquecho).

      The second is my confidant, my closest friend and partner in crime, my Irish twin, Nora Cortino. Without her consistent motivation and significant belief in me throughout my life, this book would not have found it’s way to these pages. 

      The last and most influential person in my life is my high school coach, Clyde Wallace. Although he now lives with the angels, he was instrumental in showing me discipline, how to tap into my inner strength, how to work hard and dream big, and what it looked like to live with integrity. I followed him around like a puppy and experienced life through the eyes of someone who profoundly believed in me. It was through those eyes I found the vision of the woman I could become. 

      Thank you all for helping create this manuscript to help strengthen the bodies of others, so they in turn can successfully impact the lives of those they love.

      Preface

      Ever thought about joining a gang? If not, I’d like you to rethink that one.

      I know of a gang that cultivates a positive culture, focuses on self-care, self-esteem and strength.

      A gang that helps build confidence, mental clarity and nurtures pride.

      A gang where being a member fosters resilience and promotes mental health and well-being.

      The longer your a member the stronger you become.

      Being a part of this gang is actually good for you!

      It helps improve sleep, digestion, alertness, stamina and a positive outlook!

      And the clincher, being in this gang makes a difference in the life of a child.

      Being a part of this gang can make a world of difference!

      Enough said…want to know more, just turn the page!

      Table of Contents

      Introduction

      Elements of the Get Fit Gang Fitness Program

      How to Conduct Program

      Benefits of the Get Fit Gang Fitness Program

      Instructional Guide Standard Tasks

      Standard Pushups

      Standard Abdominal Curl

      Standard Abdominal Scissor Legs

      Standard Forearm Plank

      Standard Bridge with Band

      Standard Straight Arm Plank

      Front/Lateral Shoulder Raises

      Standard Reverse Flys: Lats and Traps

      Scarecrow

      Triceps Kickbacks

      Lunge

      Squats

      Step Series

      Instructional Guide Modified Tasks

      Modified Push Ups at Wall

      Modified Abdominal Curl

      Modified Abdominals Scissor Legs

      Modified Forearm Plank

      Modified Bridge without Band

      Straight Arm Plank

      Modified Front/Lateral Shoulder Raises:

      Modified Reverse Flys:

      Modified Scarecrow:

      Modified Triceps Kickback’s:

      Modified Lunge at Steps:

      Modified Squat at wall with ball:

      Transition Time Chart

      Get Fit Gang Supplies

      Supply Locations and Costs

      Get Fit Gang Exercise Tracker Form

      Contact Information

      About the Author

      Introduction

      Congratulations on your purchase of the Get Fit Gang group fitness program for your school or organization.

      Your commitment to this program will lay a foundation of strength, endurance and overall physical and emotional wellness. The body craves strength!

      Strong bodies:

      •Keep stress at bay

      •Enjoy hardy immune systems

      •Profit from deep sleep at night

      •Provide increased energy, stamina and resiliency

      •Recognize clarity of thought and mind

      •And, generally have a more positive outlook on life

      Like most of you, I chose the field of public service because it is my passion, my gift to the world. As teachers, we continuously give of ourselves, nurturing students to become the leaders of tomorrow. Like all public service professionals, we give most of our strength and energy to others, often times leaving a deficit, as we struggle to find the time to replenish the resources we so freely give to others on

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