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
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
Strength Focus
Complete 4 sets of:
A) Bulgarian Split Squats 8 reps each leg
B) DB Bent over row 8 reps
Conditioning Workout
4 laps
30 air squats
20 KB swings
10 Waling Lunge
20 KB swings
20 air squats
4 laps
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
21-15-9
Sumo Deadlift – use weight that is an RPE of 5-6/10
Push Press
Rest 1 minute
Then
12-9-6
Sumo Deadlift
alternate deadlift with 2 sumo bear crawl
“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
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
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
Then:
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
Strength Focus
Barbell Deadlift 5 sets of 5 progressively load to RPE of 8/10
Conditioning Workout
30 sec of work, 30 sec of rest
Sumo Deadlift
Wall ball
Step up
Push Press
Ring Row
Strength Focus
Goblet Squats 5 sets of 5 reps, progressively load to RPE of 8/10
Conditioning Workout
Working for 15 minutes, complete as many rounds as possible of:
4 DB Thrusters
8 Leg lowering
10 calorie row or 6 calorie bike
“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
ProjectStrong 