Strength Focus
Push Press 5 sets of 5 reps
Alternate with
Plank Complex 5 sets of 10 reps
Review Burpee Techniques and scaling options
complete 3 sets of 3 burpees
Conditioning Workout
3 Rounds of:
6 Push-ups
4 Push Press
2 Burpees
1 lap of the gym
Frailty is a clinical syndrome and is predictive of falls, declining mobility, and death.
The Mediterranean Diet emphasizes plant food (fruits, vegetables, legumes, whole grains, nuts and seeds, olives) and includes moderate fish consumption with low dairy, red meat, and processed meat. Sound familiar? Olive oil is the primary fat source. In addition, it also includes a low to moderate amount of wine with meals 🙂
After analyzing several research studies, the results showed that older adults who closely followed the Mediterranean Diet reduced the risk of frailty by 56%!
Researchers continue to examine frailty and diets and believe that the Mediterranean Diet’s effect on older adults is due to its anti-inflammatory effect as a protective mechanism.
To read the full article click here
Strength Focus
Deadlift – work toward a load of RPE of 8/10
5 sets of 5 reps
Conditioning Workout
Complete the reps pattern working for 12 minutes:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
etc.
Strength Focus
12 minute EMOM
ODD minute – 6 Front Squats
EVEN minute – 6 Lunges
Conditioning Workout
Memory Game – in teams of 3
A) Plank Hold
B) 8 Kettlebell Swings
C) Suitcase Carry to cards and back
For those of you who braved the weather on Monday and came out to class, we had a little fun with a great app that is available for both iPhone and Android devices.
Clock Yourself is a pre-habilitation app designed to help with balance, prevent falls and engage your brain and body to assist with maintaining our cognitive function as we age. Developed by a physiotherapist, it is a great tool to add to your weekly exercise program.
“The athlete who slips on the sports field and the grandmother who trips in her garden may fall for different reasons, but both could effectively catch themselves with a fast step in the correct direction.
In five stages the Clock Yourself app introduces progressively complex activities to train us to think on our feet and to react quickly with our bodies.
Pre-habilitation is a wise move. Clock Yourself makes it fun!”
Check it out and have some fun!
Fit for Life Workout
Strength Focus
Pectoral prep work – 2 rounds of:
30 sec ball roll out
5 pec stretch
5-10 reps Light Dumbbell Fly
5-10 reps push-ups
Glute Activation – 2 rounds of:
10 Banded Glute Bridge
10 Lateral Side Steps each direction
10 Hip Abduction
10 Hip Extension
10 Squats
Conditioning Workout
10-minute AMRAP of:
6 Push-ups
9 Kettlebell Swings
12 Step-ups
1 lap of the gym
Rest as needed
Well after a pretty miserable weekend, it’s the start of a new week and what better day than a Monday to get back to the gym and get moving! Eventually spring will actually arrive and we will be able to get out on our bikes!
Strength Focus
Circuit Training – 3 sets of 30 seconds of work and 30 seconds of rest at each station
A) Rope Pull to Stand
B) Prowler Push
C) Medicine Ball over Box
D) Upright Row
Conditioning Workout
In teams of 2, alternate each movement for 8 rounds
250m row
10 Goblet Squats
10 Box Step Overs
Strength Focus
Shoulder Press 5 sets of 5 reps
Lateral Ball Toss 5 sets of 5 each side
Wallball Progressions
Conditioning Workout
20-15-10 – working in a group of 3
Calorie Row
Wallball
Bird Dog
Strength Work
Deadlift 5 sets of 5, progressively load to RPE of 8/10
Alternate with
Pallof Press 5 sets of 5 each side
Conditioning Workout
12-minute EMOM
8 Step-ups
10 Kettlebell Swings
Strength Work
A)
Sled Pulls – Down and Back
Alternate with
Lateral Step-ups – 8 each leg
B)
Famer Carry – Down and Back
Alternate with
Sumo Deadlift High Pull 8
Conditioning Workout
In partners, complete 3 Rounds each. The first person completes one full round and rests while partner works.
8 Calorie Row
8 Kettlebell Swings
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