F.I.T. Athletic Conditioning

Functional Integrated Training and Athletic Conditioning combines explosive movement with strength, agility, balance and quickness drills. This program develops integrated strength, core power, and stabilization with flexibility using a medicine ball, dumbells, and a foam roller. The workout starts with an athletic warm up that concentrates on active and dynamic stretching to heat the body up and prepare the muscles and joints. Next you''ll work on quickness with a series of drills that will stimulate the nervous system and improve foot speed. The conditioning phase utilizes a tri-set approach: a medicine ball drill, a dumbell exercise and a power or plyometric drill. You'll finish your workout using the foam roller for abdominal stabilization exercises followed by myofacial release techniques designed designed to enhance flexibility and relaxation.

Keli Roberts is the recipient of the 2003 International Fitness Instructor of the Year award, 2003 OBOW ECA award for the Best Use of Equipment, 2005 OBOW award for the Best Female Presenter and is an ACE Continuing Education Specialist. Known worldwide for her award winning videos, books and training seminars, she specializes in group strength and stability training, indoor cycling, personal training and motivation. Keli is ACSM HFI certified, and is also certified through AFAA, ACE Group Fitness and ACE Gold Personal Trainer and is also a member of the Nautilus Institute Advisory Board.

Equipment: 4 lb Medicine Ball, Dumbells, foam roller, mat (can substitute Kettle Bells for dumbells)

Time: 64 minutes