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 ….
Easter is around the corner. Just a reminder that there will be no class on Easter Monday.
Warm-up
Beep-test
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)
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
“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
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
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
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.
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
Complete
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
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