Fit for Life – Thursday October 31, 2019


Strength Focus
Complete 4 sets of:

A) Farmer Carry  2 lengths
B) Heel Drops  10 each leg


Conditioning Workout
Working with a partner, one person works for 30 seconds while the other person rests.  Complete 2 rounds at each station.  You will be given 30 seconds to rotate to the next station.

A) Wallballs
B) Slamball or battle rope
C) Row
D) Ring Row
E) Push ups
F) KB swing

Fit for Life – Wednesday, October 30 2019



Strength Focus
Compete 5 sets of each, rotating and resting after each exercise:
A) DB Floor Press  8 reps
B) Tricep Extensions 10-15 reps
C) Rope Pull  1-2 and Bicep Curls 10 reps

Conditioning Workout

Working for 15 minutes, resting as needed:

Burpee interupted
12 Thrusters
12 Step ups
2 length


Fit for Life – Monday October 28, 2019


Physical Fitness takes commitment to exercise just as it requires good nutrition. But it doesn’t have to be painful.  Just the opposite: vigorous exercise actually is stimulating. It boosts your energy levels, invigorates your mind, and just feels good afterward. The hardest part, of course, is getting started. 

                                                                      -Jack LaLanne

Strength Focus

Sumo Deadlift Ladder

Progress your way through the kettlebell ladder completing 6 reps at each weight, resting before moving to the next weight.

Make note of the weight that felt like an RPE of 6/10.  Finish with a weight that feels like an RPE of 8/10.


Conditioning Workout

Sumo Deadlift  – use weight that is an RPE of 5-6/10
Push Press

Rest 1 minute


Sumo Deadlift
alternate deadlift with 2 sumo bear crawl

Fit for Life – Friday October 25, 2019



“Age is no barrier.  It’s a limitation you put on your mind”

-Jackie Joyner- Kersee


Strength Focus

Barbell Deadlift

Warm up with an empty bar for 2 sets of 5
Then progressively load the bar, completing 5 reps each time to find an RPE of 7-8/10.  Rest between sets.  This is the weight you will use for the next part of class.

Then every 1:30 minute for 4 sets at each station
1) Deadlift – 5 reps
2) Farmer Carry – heavy – 2 lengths
3) Ring Rows – 10 reps
4) Dead Bug Hold – 40 seconds

Conditioning Workout
Complete 3 rounds
1 burpee
4 Sumo Deadlift
8 KB Swings


Fit for Life – Thursday October 24, 2019


Fitness can be Fun at any age!!

Strength Focus
Complete 4 set of Single Leg Step Ups, 10 reps each leg
Load with Dumbbells if possible

Conditioning Workout

Complete 10 reps of one exercise then 3 lengths of gym, working through the list. Alternate each exercise set with 3 lengths.
10 squats
10 Lunges
10 Push ups
10 Ring Rows
10 KB Swing
10 Sumo Deadlift
10 Shoulder Press
10 Push Press

Fit for Life – Wednesday October 23, 2019



Exercise doesn’t get in the way of my life … it adds to the quality of it.


Strength Focus

Complete 3 sets of 10-12 Kettlebell Sumo Deadlift


Every 1:30min, complete
8 Sumo Deadlift High Pull
2-4 burpees

Conditioning Workout

Complete 3 Rounds of:

60 sec row (work at RPE of 6-7/10)
15 PVC Goodmornings
Rest remainder of minute

60 sec row (work at RPE 7-8/10)
10 Goblet squats
Rest remainder of minute

Fit for Life – Thursday October 17, 2019

“How old would you be if you didn’t know how old you were?”

– Satchel Paige

Strength Focus

Squat mobility

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

Dumbbell Front Rack Squats

Conditioning Workout

Working at a steady pace for 10 minutes

2 lengths

20 DB step ups

10 ring row

5 slam ball/wall ball