Strength Focus
Complete 5 sets of each:
A) Deadlift 5 reps, progressively load
B) Dumbbell Bench Press 6-8 reps
C) Plank Hold 30 sec
Conditioning Workout
Complete 3 rounds of
2 minutes of
2 burpees
10 KB Swing
Rest 2 minutes
Pick up where you left off after each set
Strength Focus
Compete 5 sets of:
A) Barbell Bent Over Row 8reps
B) Half kneeling Shoulder Press 8 reps
Conditioning Workout
3 rounds of:
5 ring row
10 Sumo Deadlift
10 KB swing
1 lap fast
Rest 1 minute
Strength Focus
Complete 4 sets of
a) Sumo Deadlift 6 reps
b) Over head Triceps extension 15 reps
Then
Dumbbell Snatch technique – 3 sets of 5
Conditioning Workout
3 rounds of
200m row
10 Goblet squats
10 Alternating Dumbbell snatch
Ever wonder how to get your significant other to join you in your exercise program? Well here is a great article Allan Bennett shared from Collingwood Today on the value of exercising with your significant other. Why not make it into a date? Could be fun!
Click here to read the article.
“In a way, the effects of exercising together are almost self-fulfilling. It provides accountability, strengthens your relationship and provides more fun, making it more likely that you’ll keep exercising and continue the cycle.”
We have several couples who come to class together:
Jim + Linda
Chris + Norma
Bill + Julie
Jack + Sue
Ward + Lou
There are a few more that I will be adding to the list soon too!!
If you are facing resistance getting your significant other to try out the Fit for Life Class, maybe try inviting them for a walk or a hike. No never know where it might lead!
Strength
Mini Tabata – 4 rounds, 20 sec, 10 sec rest
V-sit hold
Cossack squat
Plank hold
Squats
Single Leg Step Up 3 set of 10 each leg
Workout
3 rounds of:
4 laps
12 Wall balls
8 ring rows
4 push ups
Strength Focus
Every 2 minutes for 16 minutes (8 reps)
Tempo Squats 3 reps
Progressively load each set, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
Conditioning Workout
Complete 4 Rounds of:
15 goblet squats
15 line hops
2 burpees
Strength Focus
Complete 5 sets of:
A) Palloff Hold 30 sec/side
B) V-Sit hold 30 sec hold
C) Deadlift 5reps
Conditioning Workout
8,7,6,5,4,3,2,1
KB swing
Squats
Leg lowering
Congrats to Mike Laurence for not only achieving his goal of being able to do one pull up, but he can now do 4 in a row!!! Way to go Mike!
At the start of the new year I posted a Blog highlighting a book called “Younger Next Year” and the topic of Chronological Age versus Biological Age. Click here for the original Blog Post. I would like to give a big shout out to Judy Philbrook who was inspired by the book and The Passionate Eye – How to Stay Younger. She is now out walking one hour everyday and is now adding running into her daily walks!! She says she has never felt better! Allan Bennett is back out skiing and walking 5km with his dog and sleeps so much better at night! Each day I hear stories from so many of you about the changes you are making in your life to feel better and stay active. I am so proud of all of you!
Now for the work for today’s classes …..
Strength Focus
Working in set of 5 reps, progressively load to an RPE of 7-8/10, then perform 4 more sets of 5 at that weight. Alternate between the 2 exercises:
A) Goblet Squats
B) Shoulder Press
Conditioning Workout
5 minutes of:
5 DB Push Press
10 DB step ups
2 minute rest
5 minutes of:
5 ring rows
10 air squats
Strength Focus
Complete 4 sets of:
A) DB Row 10 reps
B) Split Stance Shoulder Press 6 reps each
C) X-Over Symmetry Pull Through 15 reps
Conditioning Workout
4 rounds
5 Dumbbell Deadlift
4 lengths Farmer Carry
10 Thrusters
Strength Focus
Complete 5 sets of:
A) Sumo Deadlift 8 reps
Progressively load
B) Pallof Partner Work
Side step 5 steps each direction
Conditioning Workout
12 minutes of:
8 calorie row
8 Wallball
2 length Farmer Carry
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