Month: September 2019

Intensity makes a good story.

Consistency makes progress.

Consistency is key to improving your Fitness! What did you do today?

Strength Focus

Complete 5 sets of each:

A) Barbell Deadlift  5 reps
B) Single Leg Weighted Step up  8 reps each leg

Conditioning workout

Every 6 minutes for 2 or 3 rounds

8 cal row
8 sumo DL
8 KB swing
8 step ups (with KB)

“Aging is not lost youth but a new stage of opportunity and strength.”
                                                        -Betty Friedan

Strength Focus
Complete 5 sets of each exercise, alternating between the two:

A) Deadlift   5 reps
B) Bird Dog  20 reps

Conditioning Workout

Complete 4 rounds at a steady pace:

5 Ring Rows
10 lateral line hops
10 Sumo deadlifts
5 KB Swing

“I could not, at any age, be content to take my place by the fireside and simply look on.  Life was meant to be lived.  Curiosity must be kept alive. One must never, for whatever reason, turn his back on life.”
                                     – Eleanor Roosevelt

Only 8.7% of adults over 75 years of age participate in regular resistance training.  The National Strength and Conditioning Association recommends strength training a minimum of 2-3 times per week for older adults.  Let’s not take our place by the fireside, and let’s encourage your friends and loved ones to join in the fun of life!

Strength Focus
Complete 4 sets of each exercise:

A) Heavy Medball Carry
B) Sled pulls
C) Palloff Split Stance Hold  30 seconds

Conditioning Workout
Working at a steady pace for 10 minutes, complete as many rounds as possible of:

4 lengths Heavy KB Carry
5 KB deadlifts
8 calorie row
5 KB deadlifts
6 calorie bike

Strength Focus

Every 90sec for 3 sets of each exercise

A) Goblet Squats 8 reps
B) Rear Foot Elevated RDL (Hip hinge)     5 each leg
C) Banded Squat Hold   30 sec

Conditioning Workout

With a partner, complete 3 rounds of:
20 Wallball shots
30 Weighted box step ups
20 KB swings

Strength Focus
Every minute on the minute for 12 minutes (3 sets)
A) Weighted Glute Bridge 10 reps
B) Push-ups 6-8 reps
C) DB Row 10 reps
D) DR Row 10 reps

Conditioning Workout

Working for 10 minutes with a partner – use a heavy Medball

3 medball sumo deadlifts/ 3 burpees
5 medball over box
3 burpees / 3 medball sumo deadlifts

1 lap

Strength Focus
Complete 4 sets of each exercise

A) Heavy KB high knee march   20
B) Split Stance Upright Row    10 -15 reps

Conditioning Workout
30 seconds or work, 30 sec of rest

Palloff press
Banded Walk
Banded Squats
Farmer Carry
Russian Step ups
1 min of rest before starting next rounds

Strength Focus

A) Box Squats
Complete 2 to 3 sets of 5 reps to find your working weight with RPE of 8/10.
Then complete 3 more set of 5 reps at this weight.

B) Front Foot Elevated Split Squats
3 set of 10 each leg

Conditioning Workout
Working for 10 minutes with a partner

Partner A completes as many rounds as possible while Partner B completes one lap, then switch.

3 KB swing
2 Goblet Squats
1 Thruster

Strength Focus

A) Dumbbell shoulder Press
Complete 2 to 3 sets of 5 reps to find your working weight with RPE of 8/10.
Then complete 3 more set of 5 reps at this weight.

B) Lat Pull Down   4 sets of 10 reps

Conditioning Workout
Working in groups of 3 for 10 minutes, rotating exercise stations

5 Ring Rows
10 Push ups
15 squats

Strength Focus

A) Deadlift
2 -3 sets of 5 reps to warm-up and find a weight that is RPE of 8/10
3 sets of 5 reps at RPE of 8/10

B) Glute Bridge  3 sets of 10 with band

Conditioning Workout

Working with a partner for 15 minutes
20 KB Sumo Deadlift
20 KB swings
20 KB high knee march
20 step ups

Looking for something to do tomorrow, consider checking out out the Health Summit at the Collingwood Library.

It is taking place on the third floor and runs from 10am-2pm,  (you don’t have to stay that entire time!)

Brian Saunderson, our mayor is doing a key note address at 10am,  talking about what “Your Health In Your Hands” means to him, a bit about being an aging athlete.  Dr. Alyssa Boyd from the Living Wish Foundation will be speaking right after Brian.

There is a great line up of vendors to check out as well: