Workout for Wednesday March 28, 2018

Reminder – No Class Easter Monday!!

Strength Focus

Goblet Squat   5 sets of 5 reps with tempo change
Alternate with
Dumbbell Row  5 sets of 5 each arm

Conditioning Workout

In partners, working “I go, You go” to complete 14 minutes of:

2 Dumbbell Thrusters
2 Pull-ups/ring row
4 Dummbell Thrusters
4 Pull-ups/ring row
6 Dumbbell Thrusters
6 Pull-ups/ring row ….



Workout for Monday, March 26, 2018

easter bunny

Easter is around the corner.  Just a reminder that there will be no class on Easter Monday.  



Strength Focus

Complete 3 sets of 10 reps of each exercise

Lat Pulldown
Bird Dog
Lateral Wall ball toss (5 each side)


Conditioning Workout

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 20 minutes of:

100m Row
20 Kettlebell Sumo Deadlift
4 lengths of Kettlebell Suitcase Carry
20 Dumbbell Shoulder Press
20 Reverse Lunges (with Dumbbell as an option for some)


Workout for Wednesday, March 21, 2018


Strength Focus

Banded Hip Hinge  3 sets of 5

Deadlift   5 sets of 5, progressively load to RPE of 8/10


Conditioning Workout

Complete 3 rounds of 30 seconds of work, 30 seconds of rest

Sumo Deadlift
Kettlebell Swing
Wall Ball
Farmer Carry

1 full minute of rest between each round

Get Fit to prevent Dementia and Workout for Monday, March 19, 2018


“If you don’t want to have dementia when you’re 80, the time to start getting fit is now,” he said. “It may not necessarily give you longer life, but there’s a compelling body of work that it will give you more good years.” – Keith Fargo, director of scientific programs and outreach at the non-profit Alzheimer’s Association.

Check out this interesting article on the benefits of getting fit to help prevent dementia

If that’s not enough to convince you, check out this article

Thanks, Jane Moysey, for finding and sharing both of these!


Strength Focus

Single Leg Lunge – Forward and Reverse    5 sets of 8 each leg

Shoulder Press     5 sets of 5 (progressively loading to a rate of perceived exertion of 8/10)


Conditioning Workout

Working in pairs each person completes 5 rounds of:

8 calorie row
20 air squats
10 box step overs

Workout for Monday, March 12, 2018

March Break in upon us and that means, we will only have one class this week on Monday.  There will be no class this Wednesday!



Strength Work

Dumbbell Row      5 sets of 5 reps each arm

Weighted Step-ups     5 sets of 10 each leg


Conditioning Workout 

Game – Deck of Cards

In teams of 3, each team will have their own deck of playing cards.

Person A: KB hold
Person B: Farmer Carry 1 length to the deck of cards, then draws a card and performs the number of reps on the card for the following suit on the card

Hearts: Squats
Clubs: Step-ups
Spades: Push-ups
Diamonds: Lunges

Then Farmer carry back to start

Person C: Resting

Players then rotate positions.

Note if anyone draws a Joker: everyone does 1 burpee

Workout for Wednesday, March 7 2018



Strength Focus

Shoulder and neck disassociation      3 sets of 10 reps
Banded Press     3 sets of 10
Push-ups   3 sets of 6 to 10 reps

Conditioning and Strength Circuit

12-minute EMOM (3 sets)

A) Pull-ups or Ring Rows    10

B) Reverse Snow Angel    10

C) Step-ups    30

D) Dead Bug Hold    20-30 sec





Heart Rate and Rate of Perceived Exertion – Workout for Monday March 5

heart rate pic

How to safely monitor exercise intensity?

There are many ways we can monitor our exercise intensity to ensure that we are safe and working hard enough for health benefits.  Perhaps the simplest method is the “Talk Test“.  In general, if you’re doing a moderate-intensity activity you can talk, but not sing, during the activity.

Another method we frequently use in class is the Rate of Perceived Exertion scale.  Perceived exertion is assessed by use of a 1 -to-10 chart to rate the feelings caused by your exertion.  A rating of 1 would be like sitting in a chair doing nothing, a rating of 10 is the hardest thing you have done and is a maximal effort.  For health benefits, we should be working somewhere between 5-8 depending on the activity.  We certainly do not need to work at a rating of 9 or 10.  We do not need to be at maximal efforts for health benefits.

For those of you who have watches and gadgets like a Fit Bit, you may have a built-in heart rate monitor.  Maximal heart rate is typically calculated as 220-age, however, this formula is for use with adults who are 40 and younger.  Therefore for many of us, it is not appropriate.  A more accurate equation is 208-(0.7 x age).  Once you have calculated your maximum heart rate your goal would be to exercise in a range that is 50-80% of that depending on your health status and your goals.


Workout for Monday, March 5

Strength Work

Sumo Deadlift      5 sets of 5 reps, progressively load

Sumo Deadlift High Pull     5 sets of 5 reps, progressively load

Conditioning Workout – Fun with 18.2

1-2-3-4-5  reps of, or 5 minutes of

Dumbbell squats
Bar-facing Burpees

Rest 1 full minute, the complete 1 sumo deadlift high pull and rest for the remainder of minute 2

The complete

5-4-3-2-1 reps of, or 5 min of

Dumbbel squats
Bar-facing Burpees