Fit for Life – Wednesday, May 23, 2018

Hoping everyone had a wonderful long weekend!

Here is the plan for Wednesday’s class:

Strength Focus

Every 2 minutes complete the work from each station for 3 rounds
A)  Deadlift   8 – 10 reps
B) Seated Dumbbell Press  8 – 10 reps
C) Reverse Snow Angel  20 reps

Conditioning Workout

In teams of 3 with only one member working at each station at any one time, complete 3 rounds of:

45 seconds of work, 15 seconds to switch stations
A) Row
B) Kettlebell Swings
C) Rest




Fit for Life – Wednesday, May 16, 2018



Reminder the May Long Weekend is this weekend and there will be no class on Monday, May 21!

Strength Focus

Goblet Squat     5 sets of 5 reps, 3 -2-1 pace
Banded Row     5 sets of 10

Med ball to box technique

Conditioning Workout

In pairs, work to complete 3 rounds of
30 Med ball over the box
4 Burpees
4 Laps of Gym




Fit For Life – Monday, May 14, 2018



Hoping everyone enjoyed a lovely Mother’s Day weekend and was able to get outside and spend some time with family and friends.

Here is the plan for Monday’s class.

Dynamic work and Golfers warm-up

Landmine Press  3 sets of 8 reps  each arm
Bird Dog  3 sets of 12
Heel Drops 3 sets of 8 reps each leg

Conditioning Workout
As Many Rounds as Possible of:
6 Sumo Deadlifts
10 KB Swings
Lunge walk
10 Step-ups
6 Shoulder Press
Lunge Walk



Fit for Life – Wednesday, May 9

Strength Focus

Every 2 min for 4 rounds at each station

A) 6 seated pistols (each leg)
B) 8 Sumo Deadlifts – working towards RPE of 8/10
C) 10 Face Pulls


Complete 10 minutes of:
5 Sumo Deadlifts
10 Kettlebell Swings
15 Step-ups with Kettlebell


Fit for Life Workout – Monday May 7, 2018

Strength Focus

Complete 4 Rounds of each exercise station.  Work for 30 seconds/rest 30 seconds.

A) Single Leg Deadlift with KB alternating hands (shoes off)

B) Banded Glute Bridge

C) Bent Over Row

D) Partner Pallof Press


Conditioning Workout

5 Rounds of:
10 calorie row, 1:1 work rest in partners


Fit for Life – Wednesday May 2, 2018


Golf season is upon us and for those of you who are golfers, we will be reviewing a great little golf warm-up that you can use before you golf. (Courtesy of Robert Linkul)

Golf warm-up

5 hinge and reach
3 lunge step rotations (each leg)
3 Single Leg DL (each leg)
2 kneeling hip/ham stretch (each leg)
3 alternate grip hinge (each arm)

Strength Focus

Heel Drops   4 sets of 10 each leg
Alternate with
KB Farmer Carry   4 sets of 4 lengths

5 Rounds of
10 KB swings
10 Step-ups
10 Medball Squat and partner toss